7 must-dos for cardiovascular health

  1. Quit smoking as soon as possible. Smoking will cause further constriction and spasm of blood vessels, increase blood viscosity, aggravate major and microvascular diseases, and eventually lead to blockage of large and small blood vessels, causing tissue ischemia and hypoxia. It is better for non-smokers to stay away from cigarettes forever; those who are addicted to smoking should seek professional help and adopt more effective methods to quit smoking.
  2. Moderate exercise. Exercise is not only good for maintaining a healthy weight, but also improves cardiorespiratory function, improves blood lipids, blood pressure and blood sugar levels, thereby reducing the risk of chronic diseases such as obesity and cardiovascular disease. It is recommended to do moderate-intensity physical activity at least 5 days a week, such as brisk walking, dancing, cycling, running, etc., accumulatively more than 150 minutes.
  3. Diverse food. The “Dietary Guidelines for Chinese Residents (2022)” recommends an average daily intake of more than 12 kinds of food and more than 25 kinds of food per week. Adults can consume various foods according to the following recommendations every day: 200-300 grams of cereals, including 50-150 grams of whole grains and miscellaneous beans, 50-100 grams of potatoes; 300-500 grams of vegetables, 200-350 grams of fruits; Food 120-200 grams, aquatic products at least 2 times a week, 1 egg per day; milk and dairy products 300-500 grams, soybean nuts 25-35 grams; salt limited to 5 grams, oil 25-30 grams.
  4. Control your weight. Studies have shown that overweight and obesity can damage blood vessels, and the longer you are fat, the worse your blood vessels will be. Therefore, lose weight as early as possible. “Shut up, open your legs, intervene early, the most important thing is persistence” is the key to weight control and weight loss. From the weight into the “overweight” range, systematic intervention and management must be carried out, and we cannot wait until the “obesity” level is reached before paying attention. It is recommended to prepare a weighing scale at home, and often weigh the weight when you are fasting in the morning, and start intervention once you are overweight. Of course, being too underweight is not good for cardiovascular health, and you need to gain weight appropriately.
  5. Manage your blood pressure. High blood pressure is the first to damage blood vessels. Long-term high blood pressure or large blood pressure fluctuations will make blood vessel elasticity worse and worse. Blood vessel problems may further cause lesions in key target organs such as the heart, brain, and kidneys. For most people, the key to good blood pressure control is to control salt intake. It is recommended to use a salt-limiting spoon for home cooking, use more vinegar, lemon juice, and spices for seasoning, pay attention to the sodium content in the nutrition label when choosing food, and eat less when eating out Drink salty soup.
  6. Control blood sugar. In the case of high blood sugar, vascular endothelial cells are damaged, and cholesterol is more likely to deposit under the vascular endothelium to form atherosclerotic plaques, which promote the occurrence and development of cardiovascular events. In addition to moderate exercise and eating more whole grains and vegetables, changing the order of meals can also help control blood sugar.
  7. Control blood lipids. Clinically, “low-density lipoprotein cholesterol” is usually used as one of the important indicators for assessing the risk of cardiovascular disease. Dyslipidemia in most people is caused by unhealthy diet, such as eating too sweet and too greasy. It is best to have a low-fat and low-sugar diet. When choosing animal foods, try to avoid fatty meat, lard, animal offal and other meats with high cholesterol content.