Myocardial infarction, which we often call heart infarction, is an extremely dangerous cardiovascular disease that, if committed, may pose a serious threat to the life and health of the patient. However, in our daily lives, we can reduce the risk of incapacitation by simple and easy means.
I. Healthy diet
1. Control of fatty ingestion: Reduction of saturated fatty acids and trans fatty acids such as animal fats, fried foods and man-made butter in selected pastries. These fats increase cholesterol levels in blood and increase the risk of sclerosis of the aorta samples, which in turn may cause a heart attack. It is recommended that olive oils, seed oils, etc., rich in unsaturated fatty acids be preferred, and that they help to reduce blood resins and protect the cardiovascular environment.
2. Increased vegetable and vegetable intake: vegetables and fruit are rich in vitamins, minerals and dietary fibres. Vitamins C and E resistant to oxidation can counteract free-base damage to the insides of the veins; dietary fibres can contribute to intestinal creeping and reduce cholesterol absorption, thus reducing blood resin. Every day, sufficient fresh fruit and vegetables should be guaranteed, vegetables should be diversified and coloured, and fruits should be selected for fresh fruit during the season.
3. Moderate intake of proteins: selection of quality proteins, such as skinny meat, fish, beans, nuts, etc. Fish are rich in unsaturated fatty acids, especially Omega-3 fatty acids, which are beneficial to the heart; soybeans protein in beans can reduce cholesterol levels. At the same time, care should be taken to control protein intake and to avoid over-ingestion that increases the kidney burden.
4. Control of salt intake: high-salt diet leads to increased blood pressure, which is one of the major risk factors for heart infarction. The World Health Organization has recommended a daily salt intake of no more than 5 grams per person. To reduce the consumption of pickled foods, processed meat and high-salt-bearing spices and to gradually develop a light diet.
II. Rational motion
1. Aerobics are dominant: aerobics, such as walking, jogging, swimming, cycling and so forth, can improve CPR function and increase the endurance and vascular resilience of the heart. At least 150 minutes of aerobics per week, which can be allocated to different days, such as around 30 minutes per day. The exercise should be carried out with a moderate degree of intensity, with a slight amount of sweat, a normal conversation, but with some energy to sing.
Frequency of exercise and time: In addition to the total weekly exercise time, the frequency of exercise is also important. Campaigns can be maintained every day or at least once a day. Each exercise is preceded by appropriate warm-up activities, such as joints, slow walking, etc., and after the exercise stretching and relaxing, helping to ease muscle fatigue and reduce physical damage. For those who have just begun their movement, it is important to gradually increase the intensity and time of the movement and not to overwork.
III. Prohibition of smoking and alcohol
1. Stop smoking: Smoking is an independent risk factor for heart infarction, and harmful substances such as nicotine and tar in tobacco can damage inner-vascular cells, promote the sclerosis of artery samples and cause vascular congeal contraction, convulsions, reduced blood supply to the heart and increased the incidence of heart attack. Both active and passive smoking are extremely harmful to heart health. As a result, smokers should quit smoking as soon as possible, and after that they will gradually repair the damage caused by smoking to the cardiovascular system.
2. Liquor limits: excessive drinking leads to increased blood pressure, heart disorders and increases the risk of heart infarction. If you drink alcohol, the quantity should be strictly controlled. Generally, men should not drink more than 25 grams of alcohol per day and women should not exceed 15 grams. The equivalent is that men drink no more than 1 or 2 white wine per day, no more than 2 or 2 wines and no more than 1 bottle of beer; women are reduced by half.
Maintaining a good mind
1. Relief of stress: In a long-term state of high stress, the human body is responsible for the management of hormones, such as adrenaline, which increase blood pressure, increase heart rate and increase heart burden. In life, you have to learn to ease stress by listening to music, reading, traveling, talking to friends, etc. Some of their interests can be developed to relax and free themselves from stress after work.
2. Control of emotions: Avoiding feelings of excessive excitement, anger, anxiety, etc. When you get emotional, the oxygen consumption of the heart increases, and it is easy to cause heart pain and even heart trouble. It is important for heart health to learn how to manage emotions, maintain a calm and stable mind, and deal with things calmly.
V. Regularity
1. Sufficient sleep: guaranteed high-quality sleep of 7 – 8 hours per day. During sleep, the body is self-rehabilitated and adjusted to help maintain the normal functioning of the cardiovascular system. Inadequate long-term sleep leads to blood pressure fluctuations, endocrine disorders and increases the risk of heart infarction. Establish regular sleep schedules, create quiet, comfortable sleep environments and avoid the use of electronic devices or the use of irritating drinks such as coffee, tea, etc.
2. Avoiding the need to stay up overnight: It disrupts the biological clock of the human body, affects the normal rhythm of the heart and prevents it from resting adequately at night. Try to get up early and sleep by 11:00. For those in need of a shift shift, care should be taken to adjust the rest time to minimize the physical effects of irregularity.
Prevention requires that we take care of our health in all aspects of our daily lives, from diet, exercise, life habits to mental state, and that we maintain a healthy lifestyle in order to protect our heart ‘ s health from the dangers of a heart attack.
Coronary heart disease
