With age,
many people Are worried about the occurrence of cardiovascular and cerebrovascular disease.
For cardiovascular and cerebrovascular diseases,
prevention is very important.
Recently, a study showed that
primary prevention can
Delay the onset of cardiovascular and cerebrovascular diseases by ten years.
So what is primary prevention? Simply put, primary prevention is healthy life + control of the three highs. Doing the following 9 points can effectively prevent cardiovascular and cerebrovascular diseases and prolong life:
1healthy eating< /strong>
The latest research from Xi’an Jiaotong University found that among all-cause deaths from cardiovascular disease, unhealthy diet accounted for 36.9%.
To eat healthy:
Low salt, reduce refined grains, low oil, low sugar, increase whole grains, increase vegetables and fruits, supplement appropriate fish, dairy products, nuts, etc., a diversified and comprehensive popular science diet.
Eat a healthy diet at low salt, low fat and low sugar< On the basis of span>, reduce refined grains, limit processed meat, control fatty meat and internal organs, appropriately reduce red meat, and continue to increase vegetables, fruits and other ingredients.
The food must be diverse, as much as possibleeat more than 12 kinds of food every day< /span>foods,25+ per week.
/strong>2Keep moving
Exercise has many benefits, it can exercise cardiopulmonary function, exercise skeletal muscles; exercise can also improve immunity, prevent three highs and cardiovascular and cerebrovascular diseases.
RecommendedExercise about 5 times a week, At least 30 minutes each time. The exercise intensity is mainly moderate intensity, playing ball, running, cycling, swimming, skipping rope, aerobics, brisk walking… Choose a sport that you like and can stick to.
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Obesity is an independent risk factor for three highs and cardiovascular disease.Obesity is associated with the occurrence of cardiovascular and cerebrovascular diseases. According to statistics, nearly 20% of our adults are obese.
You can calculate BMI (Body Mass Index) to see if your weight is Within the normal range.
>Shut your mouth and stretch your legs is the most effective way to control your weight.
04< span>Stay away from alcohol and tobacco
Smoking not only damages the lungs, but also increases the risk of lung disease, cancer, and atherosclerosis, vascular Plaque risk. The more serious the risk of vascular plaque, the more likely it will lead to cardiovascular and cerebrovascular diseases. Plaque rupture is myocardial infarction or cerebral infarction. Therefore, not only quit smoking, but also stay away from secondhand smoke.
And drinking alcohol will not only not lower blood pressure, but also increase blood pressure, increase blood lipids, and aggravate arteriosclerosis. Little or no drinking can protect blood vessels and prevent cardiovascular and cerebrovascular diseases.
strong data-original-title=”” title=””>5Avoid staying up late
Staying up late will make the body in a state ofsub-health, and will also lead to sympathetic excitement , increased heart rate, increased blood pressure, increased risk of elevated blood lipids and blood sugar. Long-term staying up late will aggravate atherosclerosis, and even induce plaque rupture and direct thrombosis, leading to myocardial infarction or cerebral infarction.
-title=”” title=””>6mental health
< span>Long-term depression, depression, depression, pessimism, jealousy, harm, irritability, anger, etc. are all unhealthy psychological states.Long-term unhealthy psychological states will change qualitatively over time Become a physical disease.
For health, please be optimistic, positive, sunny, grateful and helpful.< /span>
strong>07Manage your blood pressure
Hypertension is currently the disease with the highest incidence in my country, and nearly 3 out of 10 people are hypertensive.
Long-term high blood pressure will aggravate and accelerate arterial sclerosis, which will lead to the appearance of plaques in blood vessels, and eventually lead to cardiovascular and cerebrovascular diseases. Pay more attention to your blood pressure, can better protect blood vessels and prevent cardiovascular and cerebrovascular diseases.
08Manage blood sugar
If diabetes is not detected or controlled, it can Inflammation of the arterial endothelium leads to the production of more plaques in the blood vessels, leading to cardiovascular stenosis and cardiovascular and cerebrovascular diseases.
We should actively measure blood sugar, and managing blood sugar is the primary prevention of cardiovascular and cerebrovascular diseases.
Manage blood lipids
Total cholesterol, LDL cholesterol, triglycerides, etc. After the 3 items of blood lipids increased, the lipid-like substances in the blood vessels increased. Especially after the increase of low-density lipoprotein cholesterol, more vascular waste will be produced, leading to cardiovascular and cerebrovascular diseases.
To manage blood lipids, especially low-density lipoprotein cholesterol. There are three reference values for low-density lipoprotein cholesterol, which are <3.4, <3.6, and <1.8.
Source: Popular Science China
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