instead, it's best not to take supplements. Nowadays, many coronary heart diseases are eaten by overnutrition.
In addition, it's best to see what other diseases the patient has, such as hyperlipidemia and hypertension, all of which have corresponding taboos.
If it's another heart disease, it's more complicated. It's best not to buy food. Just buy something suitable for other patients. Open the music box when you feel bored and lonely, listen to the music that makes you feel peaceful, and think of your concern! And heart-healthy foods, such as fruits (apples, avocados, dried fruits, grapefruit, oranges and strawberries), vegetables (broccoli, carrots, corn, Lima beans and onions), seafood (clams, oysters and oysters), fish containing omega-3 polyunsaturated fatty acids (salmon and lanyu), soybeans, nuts and whole-grain bread and oysters.
reduce fat intake
to reduce cholesterol level, it is necessary to limit the intake of fat, especially saturated fat. The total daily fat intake of human body should not exceed 3% of total calories. We should mainly choose low-fat meat instead of "red meat" such as beef and mutton, such as fish, skinless chicken or turkey. Eating fish several times a week can reduce your risk of heart attack by half. Drinking low-fat milk or skim milk instead of whole milk can reduce the intake of milk fat. Or try drinking soybean milk, which can lower cholesterol.
Variety of seasonings
People with hypertension must reduce their sodium (salt) intake. In fact, researchers now believe that even people with normal blood pressure should reduce their sodium intake. Don't eat processed food because it contains a lot of sodium; At the same time, you should reduce the amount of salt used in meals, but it should not be so small that it is tasteless. You can add other condiments such as salad, curry, pepper or garlic to diversify the flavor. Eating 1-3 cloves of garlic every day can lower blood pressure and possibly cholesterol.
Increasing dietary crude fiber
Soluble fiber rich in fresh fruits, vegetables, beans and whole grains can prevent the formation of arterial plaque. Studies show that eating more fruits and vegetables every day can reduce the risk of heart attack or stroke by 25% or more. In a study, it was found that eating cooked dried beans every day can reduce the content of low-density lipoprotein or "bad" cholesterol in the body by 2% in three weeks. Another study shows that a high content of whole grains in the diet can reduce the risk of death from heart disease in women by up to 15%. A large number of studies have confirmed that eating oats has the effect of lowering cholesterol.
moderate red wine
moderate drinking can increase the content of high-density lipoprotein, or "good" cholesterol, and make blood thinner, reducing the possibility of blood clots that can cause heart attacks and strokes. In addition, because red wine is rich in bioflavonoids, it can prevent the oxidation of low-density lipoprotein, thus reducing the possibility of its adhesion to the arterial wall. Studies have shown that people who drink 2 glasses of red wine a day are 4% less likely to have a heart attack than those who don't. However, drinking alcohol must not be excessive. Too much alcohol can increase the level of triglycerides (high triglyceride level is associated with coronary artery disease and diabetes). Otherwise, the harm brought by drinking far exceeds its potential benefits. Other foods rich in bioflavonoids include black tea, green tea, onions, kale and apples.
Exercise
Let your heart get exercise
The best prescription to prevent heart disease is aerobic (endurance) exercise. Aerobic exercise can dilate blood vessels, thus reducing hypertension and atherosclerosis. In addition, it can also increase the level of "good" cholesterol, that is, high-density lipoprotein. Choose an exercise to exercise the large muscles of your hips and legs (such as brisk walking and cycling), and try to speed up your heart rate to a certain extent (that is, reach the bull's-eye rate) for at least 15-2 minutes, and do this exercise 3-4 times a week.
Do weightlifting
A survey by the American Heart Association found that lifting weights several times a week can improve the health of some people's hearts. This is because stronger muscles can lower your heart rate and blood pressure, and having more muscle tissue can improve metabolism, thus helping to control your weight. However, you can't ignore the beneficial exercise of brisk walking.
Flexibility exercise
Flexibility exercise such as yoga can not only help your joints keep flexible, but also reduce the production of stress hormones, thus achieving the purpose of preventing heart disease.
Medical choice
Regular physical examination
Before you are p>65 years old, you should check your blood pressure at least every other year. At the age of 65, you should have an examination at least once a year. Many doctors also suggest that people with high cholesterol or other risk factors for heart disease should have their cholesterol checked once a year. The doctor will also advise you to do an electrocardiogram to judge the health of your heart, and also do a simple blood test to detect the content of C-reactive protein. According to the results of a survey of 28, healthy women by researchers from Harvard University, the effect of predicting the risk of heart attack by C-reactive protein content is better than that by cholesterol content.
Take aspirin every day
Low-dose aspirin therapy is good for heart patients and can prevent heart attacks. The dosage ranges from 1/4 (8mg) to 1 tablet (325mg) per day. You'd better consult your doctor about your proper dosage.
antihypertensive treatment
hypertension can lead to heart disease. If diet and exercise can't effectively control blood pressure, you must take antihypertensive drugs.
treating diabetes
most of the diabetic patients are adults with type ⅱ diabetes, and their chances of suffering from heart disease or stroke are 2-4 times that of healthy people. If you want to control diabetes, you must lose excess weight, keep exercising and follow a heart-healthy diet.
don't ignore mental depression
a study found that people with mental depression are 1.7 times more likely to suffer from heart disease than healthy people, and men with mental depression are almost three times more likely to die of heart disease than healthy men. Therefore, depressed people should take the initiative to see a doctor.
foods that should be supplemented
folic acid and vitamin B6
folic acid and vitamin B6 can reduce the excessive level of homocysteine in the blood, which is a substance that can increase the risk of heart disease. Taking more than 4 micrograms of folic acid and more than 3 milligrams of vitamin B6 every day seems to reduce the risk of heart disease in women.
Eat more fish
Fish oil capsule contains ω-3-polyunsaturated fatty acids, which is an anti-blood clot agglutinating agent. In order to avoid interaction with other drugs, you should consult your doctor before taking it.
Garlic
Garlic capsules have the health effects of garlic but have no smell of garlic. Choose tablets containing 4 micrograms of allicin each, and take 4-6 milligrams a day.
lifestyle
control your emotions and be less angry
don't be angry. Being angry is harmful to your heart. In a study of nearly 13, people, it was found that those who are easily angry are almost three times as likely to have a heart attack as those who are cool-headed.
Stay slim
Even being slightly overweight can increase your blood pressure and increase your risk of heart disease. Therefore, we should adhere to a healthy diet that is beneficial to the heart and regard exercise as a top priority.
Quit smoking
According to the American Heart Association, quitting smoking can reduce the risk of death from heart disease by 5%. If you are a smoker, after you quit smoking for three years, your risk of heart disease is the same as that of a person who has never smoked in his life.
Relax
Reduce tension/stress, which is one of the risk factors of heart disease. You can try meditation or imagination or yoga to relieve tension, and prayer may help. Go for a walk with your friends, and the conversation during the walk can further help you reduce stress.
Vacation is good for your heart
The study found that men aged 35-57 have a vacation once a year, and the risk of dying of heart disease is 1/3 less than that of those colleagues who have been working for a long time.