Living a long life is not difficult. There are 9 “ones” to protect your cardiovascular system. (Image source: Adobe stock) Looking at Chinese websites, it is prohibited to create mirror websites.
According to the World Health Organization (WHO),cardiovascularDisease is the number one cause of death worldwide. Looking at many modern living and eating habits, they are harming our cardiovascular system all the time.guardheartHealth, prevention of cardiovascular disease, islongevityThe essential. It is not difficult to live a long life if you achieve 9 “ones”. It is forbidden to create mirror websites on Chinese websites.
1. One pound of fruits and vegetables every day
Insufficient intake of vitamin C (the main source is fresh vegetables and fruits) can cause damage to blood vessels. The diet of one pound of vegetables and half a pound of fruits per day has been advocated for many years. Dark vegetables should account for 1/2, and juice cannot replace fresh fruits.
Increasing the intake of vegetables or fruits can reduce the risk of coronary heart disease. Just 4 servings of fruits and vegetables a day can have significant results. Among all types of fruits and vegetables, green leafy vegetables, cruciferous vegetables, and high-vitamin C vegetables are particularly effective in protecting coronary arteries.
2. A serving of whole grains
Adequate fiber intake can reduce the risk of heart disease. Experts recommend at least 30 grams of fiber a day. Fiber can be obtained from different foods, such as: whole wheat bread, oats, potatoes with skin, and of course, various fruits and vegetables.
Drinking a bowl of multigrain porridge every day can help protect blood vessels. Grains with red, purple, and black skins are good sources of anthocyanins, and barley and oats are also rich in beta glucan. These substances help prevent coronary heart disease, help control blood cholesterol, and protect blood vessels. It is best to soak miscellaneous grains for porridge, purple rice, brown rice, etc. for about 4 hours, and miscellaneous beans such as mung beans and red beans for more than 12 hours.
3. A small handful of nuts
Researchers from Imperial College London and the Norwegian University of Science and Technology conducted extensive analyzes and found that 20 grams (equivalent to a handful of nuts) of nuts per day can reduce an individual’s risk of coronary heart disease by nearly 30%.
Nuts are the essence of plants and are generally rich in nutrients, containing high levels of protein, oil, minerals and vitamins. Nuts are generally divided into two categories:
Tree nuts: such as almonds, cashews, hazelnuts, walnuts, pistachios, and macadamia nuts;
Seeds: such as peanuts, sunflower seeds, and pumpkin seeds. Nuts contain a lot of unsaturated fatty acids, high-quality plant protein and minerals, which are beneficial to human health.
4. Eat a pound of fish every week
Fish has a relatively low fat content and contains more unsaturated fatty acids. The Harvard School of Public Health found through observations that consuming about 2 grams of omega-3 fatty acids through eating fish once or twice a week can reduce the risk of sudden cardiac death by 36% and reduce the possibility of death by 17%.
Fish has much less saturated fat than red meat, so it is recommended to follow the Mediterranean diet’s recommendation of eating fish twice a week. For example, choose fish rich in Omega-3 fatty acids such as sardines or salmon, which can protect the heart and prevent heart disease.
If you can’t eat fish every day, nutritional “fish oil” is also a good idea.
5. Sit for an hour and move around
A research team from Waseda University in Japan conducted a three-year follow-up survey on 220,000 people over the age of 45. The study found that for every hour of sitting, the average life span is shortened by 22 minutes; the mortality rate of people who sit for more than 11 hours a day is 1.4 times that of people who sit for less than 4 hours. This study is a wake-up call for office workers.
Researcher Professor Koichiro Oka said, “Sitting for long periods of time makes the leg muscles inactive, slows metabolism and blood flow, thereby increasing blood sugar levels and neutral fat, affecting blood pressure, and leading to various diseases.” The key to alleviating the problem is to interrupt sitting postures. He even suggested that everyone move around every 30 minutes, even if it’s just stamping your feet, squatting lightly, or lifting your heels.
From the perspective of traditional Chinese medicine, people who sit for long periods of time and move less will have slower blood circulation, increased blood viscosity, blocked Qi and blood circulation, and are naturally prone to various diseases. Every time you sit for an hour, get up and move around for 5-10 minutes.
6. Walk once a day
Maintaining regular exercise can not only reduce the risk of heart disease, but also improve your mood and reduce stress. Taiwan’s Ministry of Health and Welfare recommends accumulating 150 minutes of moderate-intensity activities per week, such as brisk walking, jogging, cycling, climbing more stairs and less elevators, walking more and driving less, turning off the TV and getting up to exercise, all of which can strengthen the heart.
If it’s winter when cardiovascular disease is common, protecting your cardiovascular system is very simple. Just walk more and exercise so that your body can better adapt to the cold instead of hiding in the house to enjoy the warmth. Spend enough time every day. For example, you can go out for a walk from 10 a.m. to 4 or 5 p.m. without any problem.
7. Maintain a good mood
When patients with hypertension are angry, their blood pressure will rise very high, and when they are in a happy mood, their blood pressure will be relatively stable.
Set your mind at ease, adjust your mood, and be open-minded about everything!
8. Get a good night’s sleep
Sleep is the main way to eliminate fatigue. If there is a serious lack of sleep, it will not only cause fatigue, but may also cause diseases.
According to traditional Chinese medicine, sleep is the beginning of the body’s recuperation and repair. Those who fall asleep before midnight will have a clear mind and a rosy complexion the next day.
9. Press an acupuncture point frequently
A very useful acupoint is recommended in winter – Neiguan acupoint. Neiguan point is the most important point in the treatment of cardiovascular diseases. It is effective in treating paroxysmal tachycardia, bradycardia and angina pectoris.
The location of the Neiguan point (picture source: hand-drawn illustration provided by Dr. Wen Binrong)
Point selection: It is located in the middle of the forearm, 2 inches above the wrist crease, between the flexor carpi radialis tendon and the palmaris longus tendon.
Method: When massaging, place the thumb of one hand on the Neiguan point of the other hand, press it slightly downward, and then rotate and knead until a feeling of soreness and swelling occurs. The intensity should be moderate, and you can alternate between two hands. Knead the opposite side.
Editor in charge: Jiahui
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2024-01-29 10:13:32
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