This article is from "Nankai Sun Pharmacist", which is used for medical science popularization for reference. If the human body is compared to a precision instrument, then the heart is like the engine of this instrument, it beats all the time, provides power for blood flow, transports nutrients, hormones and oxygen to tissues and organs, and at the same time takes away metabolic wastes to maintain the body's normal metabolism, the heart is working day and night, and also needs a lot of energy and oxygen to ensure work efficiency, and the oxygen content of cardiomyocytes can reach 70% 80% of the oxygen content in the blood.
When it comes to heart health, there are many factors that we can't control, such as genetics, Age, etc., that is, as we age, blood pressure will gradually increase, arteriosclerosis is inevitable, and heart function will gradually decline, in addition, if parents have heart disease, the chance of children suffering from heart disease will increase significantly, we can't stop the passage of time, genetics is given by parents, these cannot be changed, but if we can learn to take care of the heart, we can make it healthier and healthier, and here are some ways to take care of the heart:
1.Healthy diet: A reasonable diet can reduce the risk of heart disease, such as eating less salt and added sugar, choosing healthy fats such as vegetable oils, deep-sea fish, nuts**, choosing whole grains for staple foods, increasing the intake of dietary fiber such as fresh fruits and vegetables, etc., and maintaining good eating habits is beneficial to heart health.
2.Maintain a good figure: obesity, especially abdominal obesity, fat accumulation in the waist, can significantly increase the risk of high blood pressure and heart disease, if the waist circumference of men is more than 95 cm, and the waist circumference of women is more than 90 cm, it is time to start**, a good body is not only for good looks, but also for heart health.
3.Quit smoking: Tobacco can raise blood pressure and blood lipids, cause blood clots, cause inflammation of blood vessels, and is the biggest risk factor for cardiovascular accidents.
4.Control blood pressure: High blood pressure can lead to heart damage such as arteriosclerosis, cardiac insufficiency, and left ventricular hypertrophy.
5.Standardized medication: Patients with chronic diseases such as hyperlipidemia and diabetes should adhere to standardized medication, control blood lipids and blood sugar, and do not stop taking drugs without authorization, so as to reduce the damage caused by these chronic diseases to the heart.
6.Regular check-ups: Regular check-ups can detect chronic diseases such as hypertension, hyperlipidemia, and diabetes in a timely manner, and control these risk factors, thereby significantly reducing the risk of heart disease and maintaining heart health from prevention to prevention.
In fact, the best way to exercise the heart is exercise, especially aerobic exercise, which can keep the supply and demand of blood oxygen in balance and provide more power for the heart. Bowling, etc., it is best to maintain moderate intensity when exercising, not too intense, so as not to increase the burden on the heart, moderate intensity exercise feels a little hard, heartbeat and breathing are accelerated, but not short, you can speak, panting when speaking, but you can't sing, it is recommended to exercise 3 5 times a week, 30 60 minutes each time, you can accumulate it many times, and the time for each exercise is not less than 10 minutes.
There are three main benefits of aerobic exercise to the heart: first, strong aerobic exercise can enhance myocardial contractility, improve the body's efficiency of oxygen utilization, promote blood circulation, and feel that the heartbeat and breathing are gradually stable and relaxed during exercise;Second, consistent aerobic exercise can help remove excess cholesterol from the blood, regulate blood lipids, and protect heart healthThird, insisting on aerobic exercise can increase and thicken the muscle vascular fibers, increase the coronary collateral vessels, increase blood flow, increase the lumen, enhance the elasticity of the blood vessel wall, improve the function of blood vessels, and prevent coronary atherosclerosis.
Usually friends with a bad heart can also do some exercises that can be tolerated, such as cycling, walking, light housework, etc., don't be too demanding of yourself, don't have to ask for exercise intensity and specific duration, regular activity, it is good to maintain heart health, it is best to wear a sports watch or bracelet to monitor the heart rate during exercise, if the heart rate is unstable, clammy and cold, chest tightness, etc., you should stop exercising immediately.