Li Kang, deputy chief physician of Department of Cardiology, Beijing Hospital
“Sixty percent of cardiovascular and cerebrovascular diseases are preventable and controllable.” A recent study by a team of academician Gu Dongfeng from Fuwai Hospital of the Chinese Academy of Medical Sciences gave many patients a “cardiotonic”. Studies have pointed out that about 60.5% of deaths from coronary heart disease and stroke among adults over the age of 20 in my country are attributable to the failure to reach 7 ideal cardiovascular health indicators, namely smoking, body mass index, physical activity, diet, blood pressure, Total cholesterol and fasting blood sugar. If you try to correct it in your daily life, you can completely avoid the disease.
Li Kang, deputy chief physician of the Department of Cardiology of Beijing Hospital, told the reporter of Life Times that cardiovascular and cerebrovascular diseases are lifestyle diseases in modern society. Many similar studies have been done internationally, but this is the first time in my country, which is of great reference. In response to the above risk factors, Li Kang gave guidance and suggestions.
Quit smoking. When smoking, the nicotine and other harmful substances in tobacco will stimulate the vascular movement center, and stimulate the release of adrenaline and norepinephrine in the body, causing the heart rate to increase, the peripheral blood vessels to constrict, and the blood pressure to rise. Therefore, try to avoid smoking and stay away from second-hand smoke in your life.
Weight control. In your daily diet, ensure a reasonable combination of daily carbohydrates, protein, and fat to meet your body’s needs. Try not to exceed the upper limit of calories. At the same time, eat less fried foods, convenience foods and fast foods with higher calorie content.
often exercise. Exercise can improve blood circulation, has a significant effect on lowering blood lipids, blood pressure and body weight. It can also relieve stress and delight the body and mind. It is recommended to determine the exercise time and intensity according to your age, gender, physical strength and other different situations. Generally, you can do more aerobic exercises such as jogging, brisk walking, swimming, and cycling, and insist on 30 minutes each time, at least 5 times a week. The heart rate plus age after exercise should not exceed 170. The best state of exercise is to sweat slightly, not feel fatigued, and feel relaxed after exercise.
Reasonable diet. A greasy diet can lead to increased blood lipids. Too much blood lipids attach to blood vessels, which can cause atherosclerosis, which can lead to blood clots. It is recommended that the daily diet should reduce the intake of salt, sugar, saturated fat and trans fat, and eat more low-calorie foods rich in minerals, vitamins, fiber and other nutrients, such as vegetables, fruits, whole grains, lean meats, etc. Fish or low-fat dairy products, etc.
Control blood pressure. When blood pressure is high, the impact force of blood flow on blood vessels increases, which damages the function of arterial endothelial cells and is prone to arteriosclerosis. Many people naturally have arterial dilation or aneurysm. Once the blood pressure suddenly rises, the aneurysm ruptures, which can cause cerebral hemorrhage. Therefore, blood pressure should be controlled below 140/90 mmHg. It is recommended that everyone eat less salt in normal times, control within 6 grams per person per day, use more cooking methods such as steaming, and less use condiments such as soy sauce and monosodium glutamate. Children and adolescents should also pay attention to blood pressure monitoring and prevention.