Watching TV for 7 hours a week and sitting still for a long time will bring a lot of harm to your health. It will slow down blood circulation and slow down the heartbeat. Over time, it will make the heart function decline, so cardiovascular diseases such as arteriosclerosis, hypertension, coronary heart disease and myocardial atrophy will occur frequently. Doing more and doing less is often because of watching TV or using the computer. Another research data shows that watching TV 1 hour can increase the risk of heart disease death by 7%; People who watch TV for more than 4 hours a day have a heart attack risk as high as 28%. If you drink strong tea, drinks or wine while watching TV, it will further increase the burden on your heart. Old people should watch TV for 1 ~ 2 hours every day, and pay attention to rest and don't drink stimulating drinks.
Watching TV for a long time will increase the risk of heart disease.
Exercise at least 150 minutes a week. Research shows that as long as you exercise 10 minutes every day, you can effectively enhance your heart function. But for most people, it is best to exercise for 5 days a week, 30 minutes a day, that is, the weekly exercise time is not less than 150 minutes. Exercise should be mainly aerobic exercise, such as jogging, walking, car, swimming, etc. Unscientific anaerobic exercise will be harmful to your health.
How to know whether aerobic exercise is appropriate? Judging from these four aspects: it can be judged from four aspects: the heart beats faster during exercise but does not feel chest tightness; You can whistle without panting when exercising; Sweating slightly half an hour after exercise but not tired; I don't feel tired the next day after exercise. People with "three highs" or other potential heart disease risks should pay more attention to the intensity of exercise. It is best to consult a professional before starting regular exercise, and evaluate the intensity and safety of exercise by calculating heart rate or doing dynamic electrocardiogram according to your own situation to prevent accidents caused by improper exercise.
Exercise enhances heart function.
Drink no more than one glass a day. American studies have found that after drinking 10 minutes, the alcohol concentration in the blood will increase significantly. Excessive drinking will reduce heart function and lead to slow blood circulation. Therefore, alcoholics are the high-risk group of cardiomyopathy, and the heart muscles will be slack and drooping to varying degrees, with symptoms such as shortness of breath, arrhythmia and persistent cough. In addition, excessive drinking will increase the risk of heart disease. Therefore, no more than one cup a day. The prevailing drinking standard in China is that women should drink no more than 20g and men no more than 30g per day. Because the alcohol content of different wines is different, it is best to convert it when controlling the amount of alcohol, so as not to exceed the prescribed amount.
Drink alcohol in moderation.
Quitting smoking can restore heart health. The harm of smoking is long-term and enormous. Nicotine contained in tobacco can stimulate the heart conduction system, accelerate the heartbeat and increase the burden on the heart; In addition, nicotine can stimulate the adrenal gland to release a substance, increase myocardial stress, cause vasoconstriction, and more easily form thrombosis, leading to myocardial hypoxia and heart disease. Statistics show that people who smoke for a long time have three times the risk of myocardial infarction. A study by the British Heart Foundation found that even if you smoke only one cigarette a day, your risk of heart disease will double. Clinical data show that among patients with coronary heart disease, the incidence of smokers is 4 ~ 6 times that of non-smokers. Besides smoking, secondhand smoke can also damage the heart. If you stay in other people's smoke for 30 minutes three times a week, your risk of heart disease will increase significantly. Therefore, quitting smoking is the primary factor to reduce the risk of heart disease. For the health of our family, let's have a "Quit Smoking Campaign"!
Quitting smoking can ensure a healthy heart.
Eating at least 8 servings of vegetables every day is generally believed that healthy eating habits include eating more high-fiber foods such as vegetables, fruits and whole grains; Eat less high-fat and high-sugar foods such as red meat, sugar and polished rice flour. A survey of 7,000 female nurses in Harvard University found that women who adhere to a high-fiber diet have a much lower risk of coronary heart disease. Increasing the intake of 5 grams of fiber every day can reduce the risk of coronary heart disease by nearly 40%. Experts suggest that everyone had better eat eight or nine servings of fruits and vegetables every day. A vegetable is about half a bowl of cooked vegetables, and a fruit is about the size of a fist. The above suggestions are only for people who have insufficient or even excessive daily nutrition intake in cities.
Eating more vegetables has many benefits.
Controlling the body fat rate at 18% ~ 25% will increase the burden on the heart, and may also lead to myocardial hypertrophy and even cardiomyopathy. The earlier obesity occurs, the greater the damage to the heart. Compared with people who get fat only at the age of 60, people who are overweight from their twenties will increase their heart volume by about 7% and the thickness of the heart blood vessel wall in their old age, and these two factors are predictive indicators of cardiovascular diseases. If the overweight situation is not improved, the heart damage will be more serious. In order to protect the heart, the adult body mass index (body mass index = the square of height (kg)/ weight (m)) should be kept between 18.5~24.9. Therefore, weight control can not only effectively reduce the incidence of heart disease, but also strengthen the body, killing two birds with one stone.