1, 150 minutes of exercise per week The New Jersey State University study found that 10 minutes of exercise per day can be effective in improving heart health. However, for most people, it is generally recommended to adhere to exercise at least 5 days a week, at least 30 minutes a day, that is, 150 minutes of exercise per week. It should be reminded that exercise should be based on aerobic exercise, such as jogging, walking, cycling, etc. Unscientific anaerobic exercise may play a counterproductive role. How to ensure aerobic exercise and the right amount, can be judged from four aspects: exercise when the heartbeat accelerates but not chest tightness; exercise not wheezing can also whistle; exercise after half an hour slightly sweating but not tired; exercise the next day do not feel fatigue. “Three high” people or other people with potential heart disease risk, pay more attention to the intensity of exercise, it is best to consult professionals before starting regular exercise, according to their own situation, through the calculation of heart rate or do the method of dynamic electrocardiogram, to assess the intensity of exercise and safety, to prevent improper exercise accidents. 2, not more than 7 hours a week to watch TV sitting may bring a variety of diseases, such as blood circulation will slow down, the heart workload is reduced, over time, resulting in the decline of heart function, causing myocardial atrophy, atherosclerosis, hypertension, coronary heart disease and other cardiovascular diseases. Usually, the main reason that leads people to sit more and move less is the prolonged use of television, computers and other electronic devices. Studies have found that watching television for one hour can increase the risk of death from heart disease by 7 percent; people who watch television for more than four hours a day have a heart disease risk of up to 28 percent. If coupled with strong tea, coffee or alcohol and other stimulating beverages to push the wave, more will increase the burden on the heart. The elderly should control the daily television time within one or two hours, pay attention to rest, while not drinking too strong stimulating drinks. 3, smoking, when it is not too late to quit Smoking damage to the heart is long-term and stubborn, tobacco contains nicotine, can stimulate the heart conduction system, making the heart beat faster, increasing the load on the heart; nicotine can also stimulate the adrenal glands to release a substance that increases myocardial stress, causing vasoconstriction, easier to form clots, leading to myocardial hypoxia, inducing heart disease. Studies have found that people who smoke have three times the risk of myocardial infarction, and female smokers are 25% more likely to have heart disease. 2014, a British Heart Foundation study found that the risk of heart disease increases threefold with just one cigarette a day. Clinical data shows that among all patients with coronary heart disease, smokers are 3.5 times more likely than non-smokers. In addition to the health effects of smoking yourself, people who are exposed to secondhand smoke can also suffer. If you spend 30 minutes in someone else’s smoke 3 times a week, you are significantly more likely to develop heart disease. Therefore, it is important to quit smoking for both your own and others’ sake, and it is never too late to start. It takes perseverance to quit smoking, and you can also turn to professionals and the supervision of friends and family. 4, up to 1 glass of wine a day American research found that 10 minutes after drinking alcohol, the concentration of alcohol in the blood will increase. Excessive alcohol consumption can lead to weakness of the heart muscle strength, resulting in irregular blood flow. As a result, alcoholics are often plagued by cardiomyopathy, with flaccid and sagging heart muscles that manifest as shortness of breath, arrhythmias, and a persistent cough. In addition, excessive alcohol consumption increases the risk of heart attack. Indiana University in the United States reminded that a maximum of one glass of wine per day, but Liu Deping added that the prevailing drinking standard in China is no more than 20 grams of alcohol per person per day for women and no more than 30 grams of alcohol for men, as different wines contain different amounts of alcohol, so it is best to convert when controlling the amount of alcohol consumed. 5, 8 servings of fruits and vegetables per person per day It is usually believed that a healthy diet includes more vegetables, fruits, whole grains and other high-fiber foods; less red meat, sugar and refined white rice and noodles and other high-oil, high-fat, high-sugar foods. Harvard University survey of 7,000 female nurses found that women who adhere to a high-fiber diet have a much lower chance of coronary heart disease; an increase of 5 grams of fiber intake per day can make the chance of coronary heart disease drop by nearly 40%. Experts suggest that it is best for each person to consume eight or nine servings of fruits and vegetables each day, one vegetable is about half a bowl of cooked vegetables, and one fruit is about the size of a fist. But Liu Deping reminded that the above recommendations are only for people in the city who have adequate or even excessive daily nutritional intake. 6, body mass index control in 18 ~ 25 overweight will increase the burden on the heart, but also may lead to cardiac hypertrophy, and even cause cardiomyopathy and other consequences, and the earlier the obesity situation, the greater the damage to the heart. 2013, the British National Heart and Lung Institute in more than 1,600 male and female subjects after follow-up concluded that, compared with the 60-year-old only fat people, from the 20s began to overweight people, after old age Heart volume increases by about 7% and the thickness of the heart vessel walls increases, both of which are predictors of cardiovascular disease. If the overweight situation has not been improved, the heart damage will be more serious. American experts warn that to protect the heart, the adult body mass index (BMI = height (kg) / weight (m) squared) should be maintained between 18.5 and 24.9.