What is a cardiovascular disease What about primary prevention?
Simply put, it is
healthy life + control of three highs
Specifically, do the following 9 points:
Diet very well Important
The latest study from Xi’an Jiaotong University found that unhealthy diet accounted for 36.9% of all-cause deaths from cardiovascular disease %.
Healthy eating means: 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 diet is a healthy diet.
The food must be diverse, and try to eat 12 or more kinds every day as much as possible Food, eat 25+ kinds of food every week.
Exercise is indispensable
Exercise can prevent cardiovascular and cerebrovascular diseases disease.
, not less than 30 minutes each time. The exercise intensity is mainly moderate intensity, such as playing ball, running, cycling, swimming, skipping rope, aerobics, brisk walking, etc. Choose a sport that you enjoy and that you can stick to.
Don’t be too fat
Be overweight, especially Obesity is an independent risk factor for three high and cardiovascular disease.
Weigh yourself, calculate your BMI (body mass index), measure your waist, and see if you have a big belly. Keeping your mouth shut and spreading your legs are the most effective ways to control your weight.
In addition, drinking not only does not lower blood pressure, but also increases High blood pressure, elevated blood lipids, aggravated arteriosclerosis. Therefore, drinking less or not drinking can protect blood vessels and prevent cardiovascular and cerebrovascular diseases.
Don’t stay up late
stay up late< span> can lead to sympathetic excitement, increased heart rate, increased blood pressure, and increased risk of elevated blood lipids and blood sugar. It will also aggravate atherosclerosis. Staying up late for a long time will also induce plaque rupture and direct thrombosis, leading to myocardial infarction or cerebral infarction.
The sudden death of middle-aged people we hear is mostly related to staying up late. This is the cardiovascular and cerebrovascular diseases caused by staying up late. Therefore, not staying up late is also the primary prevention of cardiovascular and cerebrovascular diseases.
Good state of mind
Human health is divided into two parts, physical and psychological.
Unhealthy psychological states, such aslong-term depression, depression, depression, pessimism, jealousy, harm, Irritability, anger, etc., over time, will change from quantitative to qualitative, and become a physiological disease.
We should take the initiative to measure blood sugar to see if there is diabetes, and if so, we must control it well, so as to reduce atherosclerosis caused by abnormal blood sugar. Good blood sugar management is the primary prevention of cardiovascular and cerebrovascular diseases.
Manage blood lipids
total cholesterol, low density When the three blood lipids, such as lipoprotein cholesterol and triglyceride, increase, they will increase the lipid-like substances in the blood vessels, which is what the common people call vascular garbage. Especially after the increase of low-density lipoprotein cholesterol, more vascular waste will be produced, leading to cardiovascular and cerebrovascular diseases.
So we need 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. Please see your own standards.
In short, primary prevention has been proven to effectively prevent cardiovascular and cerebrovascular diseases and prolong life.
But everyone should keep in mind that primary prevention, these nine methods must be done!
Source: Popular Science China, Health Times
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