Prevent cardiovascular diseases and enjoy a healthy life

With the aging of the Chinese population and the change of people's lifestyle, cardiovascular disease has become a major public health problem that threatens the lives and health of the Chinese people. Therefore, good cardiovascular disease prevention can reduce the incidence of cardiovascular events in the future.

1. Lifestyle intervention

Reasonable diet: increase the fiber intake of fresh vegetables, whole grains, coarse grains, etc., reduce saturated fat, reduce the salt used in cooking and condiments (including salt, soy sauce and sauce products), control cholesterol and carbohydrate intake, avoid trans fat intake and other measures, which can help reverse or reduce obesity, hypercholesterolemia, diabetes and hypertension and prevent cardiovascular disease. At the same time, we should control the consumption of sugary foods and beverages, and reduce the intake of pickled foods and processed red meat. Emphasize food diversification and energy balance. Daily intake of rice, wheat, corn, potatoes and other cereals and tubers 250~400g (including 50~150g of whole grains and beans, 50~100g of potatoes), 300~500g of vegetables, 200~350g of fruits, 120~200g of fish, poultry, eggs, lean meat (including 40~50g of eggs, equivalent to 1 egg), 300g of milk. Reasonable diet can increase the intake of fiber, vitamins, potassium, etc., reduce blood lipids, and improve cardiovascular health.

Saturated fat: animal fat (butter, lard, butter, etc.) and some vegetable fat (coconut oil, palm oil, etc.)

Unsaturated fats: olive oil, rapeseed oil, sunflower oil, soybean oil, peanut oil, corn oil, tea oil, safflower oil and other vegetable oils and fish oil

Trans fats: hydrogenated vegetable oils (margarine, margarine, coffee creamer, etc. and refined vegetable oils, etc.)

Carbohydrates: sugars, grains such as rice, wheat, corn, oats, sorghum, fruits such as watermelon, bananas, grapes, dried fruits, dried beans, and root vegetables such as carrots and sweet potatoes

Protein: meat, eggs, milk and beans

2. Physical activity

Life lies in movement, and a sedentary lifestyle is harmful to health. Reducing sedentary lifestyles such as long periods of sitting can help reduce the risk of cardiovascular disease (sedentary behavior refers to sitting inactive for a long time while awake). It is recommended that adults should perform at least 150 minutes of moderate-intensity physical activity or 75 minutes of high-intensity physical activity per week. There is evidence that higher-intensity physical activity, such as more than 300 minutes of moderate or more than 150 minutes of high-intensity physical activity per week, can further reduce the risk of cardiovascular disease. At the same time, regular physical activity can help reduce the risk of cardiovascular disease. Once moderate to high-intensity physical activity begins, the benefits of reducing ASCVD risk will appear and gradually increase.

3. Control your weight

Obese and overweight people have increased cardiovascular risks. A large amount of data research has found that reducing and maintaining weight by restricting calorie intake, increasing physical activity, etc. can help reduce the risk of cardiovascular disease and even reduce all-cause mortality.

4. Quit smoking

Smoking is harmful to health. Smoking, secondhand smoke and thirdhand smoke exposure are directly related to the incidence and risk of cardiovascular disease, lung cancer or chronic respiratory disease, liver cancer and other tumors. Smokers will benefit from quitting smoking at any time, and the earlier they quit, the greater the benefit. Cohort studies have shown that the risk of morbidity and mortality of smokers who quit smoking is significantly lower than that of continuous smokers.

5. Control your alcohol intake

Excessive drinking increases cardiovascular risk. Long-term excessive drinking or occasional heavy drinking can affect health. According to the "Dietary Guidelines for Chinese Residents", daily alcohol intake should not exceed 25g for men and 15g for women. Alcohol intake calculation method: alcohol content marked on the bottle (%v/v) x amount consumed (ml)/100X0.8.

Note: People with high blood pressure, diabetes, atrial fibrillation, impaired liver and kidney function, pregnant women and adolescents are not recommended to drink alcohol. The general population is also not recommended to prevent cardiovascular disease by drinking a small amount of alcohol.

6. Maintain healthy sleep

Healthy sleep includes sufficient sleep time and good sleep quality. People who maintain 7 to 8 hours of sufficient sleep time and good sleep quality every day have a significantly reduced risk of cardiovascular disease.

7. Maintain a good mental state

Mental and psychological abnormalities such as depression, anxiety, rage, and post-traumatic stress disorder are related to the occurrence of cardiovascular diseases; maintaining an optimistic mood helps maintain cardiovascular health and reduce the risk of cardiovascular disease and mortality.