How to prevent cardiovascular diseases?

be overweight

Excessive intake of saturated fatty acids and polyunsaturated fatty acids can lead to overweight and hypertension. Studies have shown that body mass index is positively correlated with blood pressure. The systolic blood pressure is about 3.0 mm Hg (0.4 kPa) and the diastolic blood pressure is about 2.2 mm Hg (0.29 kPa) for every weight difference of 10 kg. It is known that hypertension is an important risk factor for cardiovascular diseases. A study has followed more than 1 10000 women for 16 years, and found that obesity and overweight are both risk factors for ischemic cerebrovascular disease. The intake of saturated fatty acids and sodium in diet is positively correlated with stroke, which is the main determinant of stroke mortality in population. Generally speaking, the intake of fat should not exceed 50g per day, and the proportion of saturated fatty acids should not be too high.

Protein lacks.

A survey once showed that the incidence of stroke in Japanese native population was three times higher than that of Hawaiian immigrants in the United States, and there was no significant difference in blood pressure between the two groups. However, the intake of animal protein in Hawaii population is significantly higher than that in Japan, and it is found that animal protein is negatively correlated with stroke, which can inhibit the occurrence of stroke. However, too much intake of protein will also lead to too much fat intake and increase the burden on the kidneys. Protein 1.2- 1.5g per kg body weight per day is appropriate for the elderly, of which at least 1/3 is high-quality protein, such as fish, eggs, milk, lean meat and bean products. Eating fish protein and soybean protein can reduce the incidence of stroke

Lack of dietary fiber

American scholars investigated 3068 1 American healthy men for four years. Based on the analysis of all nutritional factors, it is found that only dietary fiber is negatively correlated with hypertension, that is, increasing dietary fiber intake can prevent hypertension. It is reported that increasing the daily intake of fruits and vegetables can reduce the risk of stroke. We advocate eating more cereals, less sweets and sweets, and more foods with high dietary fiber such as coarse grains, vegetables and fruits.

Harm of salt

Hypertension is the first risk factor of cardiovascular disease. In China, the prevalence of hypertension is higher in the north than in the south. The areas with the highest prevalence of hypertension in China are Tibet, Beijing, Inner Mongolia, Hebei and Tianjin. The lowest is Hainan. Hypertension is closely related to salt intake. The higher the intake, the higher the systolic and diastolic blood pressure. Compared with people who consume less than 6 grams of salt a day, people who consume more than or equal to 12 grams of salt a day have an increased risk of hypertension by 14%, and those who consume more than or equal to 18 grams have an increased risk of hypertension by 27%. The daily salt intake of Chinese residents is generally large, with an average of 15- 16g, especially in the north, which is very unfavorable for the prevention of hypertension. Professor Ignarro, the Nobel Prize winner, claimed to have "a young heart". In addition to emphasizing the role of exercise, he also mentioned that there was no salt in his kitchen, which left a very deep impression on people. 1 g salt is the amount of a toothpaste cap, and 6 g salt doesn't add up much. From the point of view of preventing cardiovascular diseases, people's diet should be as light as possible and gradually reduce the amount of salt until no salt is added to the food.

Reasonable diet

In the prevention and treatment of cardiovascular diseases, a reasonable diet is very important. Patients should pay strict attention to the following points in their diet:

1. Control cholesterol intake. Studies have proved that the incidence of coronary heart disease in people with high cholesterol is five times higher than that in normal people. Therefore, patients with cardiovascular diseases should eat less high-cholesterol foods such as animal brain marrow, viscera, egg yolk and crab yolk.

2. Control the quality and quantity of fat intake. Saturated fatty acids can increase blood cholesterol, and polyunsaturated fatty acids can reduce cholesterol, so the intake of saturated fatty acids such as lard and butter should be controlled in the diet.

3. Eat more foods rich in vitamin C, such as vegetables and fruits. Vitamin C can increase blood vessel elasticity and protect blood vessels.

4. Increase the intake of dietary fiber. Dietary fiber can absorb cholesterol and prevent it from being absorbed by human body.

5. Limit salt. A high-salt diet will increase the incidence of cardiovascular diseases. For people with mild hypertension or family history of hypertension, the salt intake should be controlled below 5 grams per day. For patients with hypertension or complicated heart failure, the daily salt intake should be1~ 2g.

6. Eat less and eat more, avoid overeating, and don't eat too much at dinner, otherwise it will easily induce acute myocardial infarction.

Science and lifestyle

1. Strengthen physical exercise. Exercise every day 1 hour. During the exercise, the heart rate should not exceed the difference between 170 and age, or the body is slightly sweaty, so you don't feel tired, and you feel relaxed after exercise. Keep exercising for not less than 5 days a week and persevere.

2. Quit smoking and limit alcohol. Long-term smoking and drinking will interfere with blood lipid metabolism and increase blood lipid.

3. Avoid mental stress, emotional excitement, insomnia, overwork, irregular life, anxiety and depression, etc. to make lipid metabolism disorder. Middle-aged and elderly people should not play mahjong or chess for a long time, keep calm and try to be less angry. Take drugs that interfere with lipid metabolism as little as possible, such as beta blockers, propranolol, diuretics, dihydrograms, furosemide, steroid hormones, etc. , can raise blood lipids. Actively treat diseases that affect blood lipid metabolism, such as diabetes, hypothyroidism, nephrotic syndrome, alcoholism, pancreatitis, lupus erythematosus and so on. , will interfere with blood lipid metabolism.

Regular health examination

Middle-aged people over 45 years old, obese people, people with a family history of hyperlipidemia, people who often participate in eating, drinking and entertainment, and workers with high mental stress are all high-risk targets. Blood lipids and blood pressure should be checked regularly (at least once a year).