Simple and effective methods for nurturing and protecting the heart

Heart care can be achieved through regular exercise, balanced diet, emotional control, smoking cessation and alcohol restriction, regular physical examinations, and other methods. Heart health is closely related to daily habits, and long-term adherence to simple intervention measures can significantly reduce the risk of cardiovascular disease.

1. Regular Exercise

Doing 150 minutes of moderate intensity aerobic exercise such as brisk walking, swimming, or cycling per week can enhance myocardial contractility and improve blood circulation. It is advisable to maintain a heart rate of 60% -70% of the maximum heart rate during exercise, and avoid vigorous exercise during the low temperature period in the morning. Tai Chi and other soothing exercises can synchronously regulate autonomic nervous system function.

2. Balanced diet

adopts the Mediterranean dietary pattern, with a daily intake of 300 grams of dark vegetables, 200 grams of fruits, and moderate whole grains. Prioritize fish such as salmon that are rich in Omega-3 fatty acids and replace animal fats with olive oil. Control sodium intake to no more than 5 grams per day and reduce intake of pickled foods.

3. Control Emotions

Long term anxiety can increase cortisol levels in the body, leading to endothelial damage. Stress can be relieved through mindfulness meditation, breathing exercises, and other methods to ensure 7-8 hours of high-quality sleep per day. Cultivating soothing hobbies such as calligraphy and gardening can help maintain emotional stability.

4. Smoking cessation and alcohol restriction

Nicotine in tobacco can directly damage the endothelium of coronary arteries, and smoking 20 cigarettes per day can increase the risk of heart attack by three times. Men should consume less than 25 grams of alcohol per day, and women should consume less than 15 grams. During the withdrawal period, professional institutions can be sought for behavioral intervention support.

5. Regular physical examination

People over 40 years old should have their blood pressure, blood lipids, blood sugar, and electrocardiogram checked annually. Pay close attention to the level of low-density lipoprotein cholesterol and control it below 3.4mmol/L. Individuals with a family history should undergo in-depth screening such as coronary CT in advance.

Maintaining the heart requires establishing long-term health management awareness and integrating heart care habits into daily life. Drink 200ml of warm water in the morning to promote blood circulation, and take a nap at noon to reduce heart load. Pay attention to keeping the head and limbs warm in winter to avoid blood vessel spasms caused by cold stimulation. When cooking, use steaming and boiling methods more often, and eat less high-temperature fried foods. Maintaining social activities is beneficial for mental health, and it is recommended to exercise with friends and family to encourage each other. When experiencing discomfort symptoms such as chest tightness and palpitations, timely medical examination should be sought.