People at high risk of cardiovascular and cerebrovascular diseases should pay attention to '3 restrictions and 2 more' to protect cardiovascular
The mortality rate of cardiovascular and cerebrovascular diseases exceeds that of cancer, and it is the number one killer of human death. Myocardial infarction, stroke and venous thromboembolism are highly lethal and can cause damage to various organs and tissues throughout the body. If you want to protect the cardiovascular system, you should prevent the formation of blood clots by doing the following.
How to prevent cardiovascular and cerebrovascular diseases?
- Limit high-fat foods
If high-fat foods are not metabolized by the body in time, it will increase the content of cholesterol and triglycerides in the blood, increase blood viscosity, and easily induce atherosclerotic plaques and blood clots in the blood vessel wall, so you should eat less barbecue or fried food. food etc. Eat more poultry and fish, less red meat and processed meat, and cook your food by steaming, stewing, or salad.
- Limit salt and sugar intake
Eating too salty food can activate inflammation in the body, impair vascular endothelial function, and easily cause arteriosclerosis. Excessive intake of sodium ions can easily lead to water and sodium retention, vascular smooth muscle cells become edema, and then cause vascular stenosis and increase blood pressure. Hypertension is a high-risk factor for cardiovascular and cerebrovascular diseases. Adults should not eat more than 6 grams of salt a day, so eat less high-salt foods. In addition, glucose metabolism is closely related to fat metabolism. Excessive intake of sugar can easily lead to abnormal glucose metabolism, affecting lipid synthesis and decomposition, which in turn leads to blood lipid disorders, induces atherosclerotic plaques, and causes cardiovascular and cerebrovascular diseases. Being in a state of hyperglycemia all the time can change the properties of lipoproteins, which are easy to deposit on the blood vessel wall, thereby aggravating major vascular disease. Therefore, you should eat less refined carbohydrates, increase the proportion of whole grains, and eat less or no added sugar foods, such as candy, cakes, etc.
- Limit tobacco and alcohol
Cigarettes contain too many harmful substances, such as tar, carbon monoxide and nicotine. The above harmful substances can enter the circulatory system with breathing, damage the vascular endothelium, cause vasospasm, increase the heart rate, and at the same time increase blood pressure and cholesterol. Easily lead to atherosclerosis and thrombosis. Alcohol can directly damage cardiomyocytes, easily leading to arrhythmias and cardiac hypertrophy. Drinking a lot of alcohol for a long time will also damage liver cells, reduce the liver's ability to metabolize lipids, increase blood viscosity, and then damage blood vessels, so you must quit smoking and drinking.
- Drink plenty of water
Develop a good habit of drinking more water, especially before getting up in the morning and before going to bed at night. Drinking more water can dilute the blood, reduce blood viscosity, avoid platelet aggregation, and also speed up metabolism, which is conducive to the discharge of metabolic waste, thereby reducing blood vessels. pressure.
- Eat more fiber-rich foods
Water-soluble dietary fiber can reduce the body's absorption and synthesis of low-density lipoprotein cholesterol and triglycerides, accelerate the excretion of bad cholesterol, and effectively prevent cardiovascular disease. In addition, dietary fiber can also reduce the absorption of sodium and fat, thereby lowering blood pressure. Fiber can be obtained from kelp, citrus fruits and mushrooms.
Kind tips
Eating more foods with antioxidant properties, such as green tea, coffee, soybeans and soy products, blueberries, mulberries, and citrus fruits, can reduce free radicals, inhibit inflammation, and at the same time promote metabolism and increase liver detoxification. Go to the hospital regularly for relevant examinations to control blood pressure, blood lipids and blood sugar. You can eat more foods containing folic acid such as yeast liver, broccoli and asparagus, which can remove too much homocysteine in the blood and protect the heart.