30 Ways to protect your heart

30 Ways to protect your heart

1. Climb the stairs. Studies have confirmed that climbing more than 4000~5000 stairs a day can reduce blood pressure by an average of 11 mmhg. Climb 200 stairs a day, 5 times a week for 8 weeks, and cardiopulmonary function increased by 18%. However, people with bad knee joints should climb the stairs as little as possible.

2. Embrace. Hugging a loved one will not only make the two more intimate, but also add points to heart health. 10 minutes of skin contact (holding hands, hugging) every day can help you reduce stress and lower blood pressure, according to researchers at North Carolina State University in the United States.

3. Watch a horror movie. Occasionally disrupting the beat of the heart is like pressing the reset button of the heart to help the heart maintain a more powerful beat. Watch a horror movie or read a thriller once in a while to keep your heart beating fast.

4. Daze for 10 minutes. The study found that proper hair use every day can reduce anxiety and depression by 25%, and the risk of heart disease patients is reduced. The study found that patients with coronary artery disease were more likely to die when their mental stress reached 3 times times their usual.

5. Cycling. Cycling often makes you happier, and heart health can be protected. Research by Duke University in the United States has found that cycling and antidepressants have almost the same therapeutic effect.

6. Eat breakfast every day. A Harvard University survey of 3900 people confirmed that men who ate breakfast every day had a 41% and 44% lower risk of being overweight and insulin tolerance, respectively, which were risk factors for heart disease.

7. Folic acid supplementation. Folic acid is also called Vitamin B9, is a water-soluble vitamin, spinach, tomatoes, carrots, broccoli, lettuce and other vegetables are rich in content. Eating more foods rich in folic acid can reduce the risk of heart disease by 16%, according to a study published in the British Medical Journal.

8. Do not choke. A study in Taiwan found that increased bladder pressure causes the heartbeat to jump 9 times per minute and blood flow to shrink by 19%, which is enough to induce heart disease.

9. Laugh more. Michelle Miller, a cardiovascular professor at the University of Maryland, says often laughing can drive away the stress of everyday chores and reduce the burden on the heart.

10. Drink some honey. The study found that honey has powerful antioxidant properties that can help fight cardiovascular disease and lower HDL cholesterol levels, reducing the risk of heart disease.

11. Keep a dog. Keeping a pet can not only bring comfort and happiness, but also improve the adaptability of the heart and help you deal with stress better.

12. Chat more. Lonely people struggle to deal with stress and have a higher risk of heart disease. Researchers at Northwestern University in Chicago tracked more than 2000 men 30 years later and found that introverted men were 50% more likely to die of heart disease than those who were cheerful and communicative.

13. Drink a small glass of wine for two days. A moderate intake of alcohol can reduce the risk of arterial thrombosis. The survey showed that people who drank 3~4 twice a week had a 32% lower risk of heart disease than those who drank less than once a week.

14. Eat more tomatoes. Lycopene in tomatoes can effectively prevent harmful cholesterol from being deposited in blood vessels.

15. Drink plenty of water. Physical water shortage is very dangerous for cardiovascular patients. Drinking 1000 ml of water a day can reduce the risk of heart disease by 60%.

16. Eat grapefruit often. Eating grapefruit every day can reduce arterial contraction by 46%, reduce bad cholesterol levels by more than 10%, and reduce blood pressure by more than 5 mmhg.

17. Do sit-ups. A reduction in abdominal fat can reduce the risk of heart disease. The more people do sit-ups in 1 minutes, the healthier their bodies will be and their hearts more energetic over the next 13 years.

18. Wash your hands frequently. A 3-year study in Germany found that the strongest antibodies tend to guard the most important parts of the body, such as the heart arteries, necks, legs, and so on.Therefore, wash hands frequently to prevent "mouth", but also can effectively protect the heart.

19. Recite a poem. The researchers found that reciting poetry for half an hour a day significantly reduced heart rate, reduced stress levels, and effectively protected the heart.

20. Stay away from second-hand smoke. The study found that more than 30 minutes of exposure to cigarette smoke 3 times a week increased the risk of heart disease by 26%.

21. Rinse your mouth often. Frequent brushing, mouthwash and reducing oral bacteria can reduce the risk of heart disease in 200~300%, according to researchers at the University of Buffalo in the United States.

22. Eat less french fries. A record of 14 consecutive years of nutritional habits among 80,000 women in the New England Journal of Medicine found that a large intake of trans fatty acids in a woman's diet was associated with heart disease, especially among French fries.

23. Adequate sleep. A person with elevated levels of clotting protein in the body can significantly reduce blood flow to the heart and brain, the study said. Those who slept less than 5 hours had a 40% higher risk of heart disease than those who slept more than 8 hours.

24. Eat a banana for breakfast. Studies have shown that a daily intake of less than 3500 mg of potassium is prone to high blood pressure. Eat a banana after breakfast, or choose grilled melons and spinach for dinner, and the amount of potassium in foods such as raisins, tomatoes and papaya is also higher.

25. Occasional vegetarian. Studies have shown that reducing some meat in daily menus, eating more grains, beans, nuts, etc., for 1 months, low density lipoprotein cholesterol levels in the body can be reduced by nearly 30%, can effectively prevent heart disease.

26. Eat the pumpkin seeds. Each 30 grams of pumpkin seeds contains more than 1/3 of the body's daily essential magnesium content, and the lack of magnesium content in the body is associated with a variety of heart disease risk factors, including hypertension, high cholesterol, arterial plaque formation and so on.

27. Sex two or three times a week. Men who had sex less than 1 times a month had a 45% higher risk of heart disease than men who had sex two or three times a week, according to the study.

28. Eat grapes. Not only is drinking wine in moderation good for cardio-cerebrovascular health, but eating fresh grapes can also lower cholesterol levels, new research has found.

29. Control caffeine intake. After ingesting too much caffeine, the blood pressure will increase the average 4 mmhg, the heartbeat beats 2 times per minute, in the long run, will aggravate the heart burden, bring health risks.

30. Ventilation. Almost all large household appliances, including water heaters, washing machines and dryers, are likely to produce carbon monoxide, and large amounts of carbon monoxide can kill people within hours, but long-term exposure can also damage health, boosting plaque formation and increasing the risk of heart disease. Therefore, the home and the Office have to open the window ventilation. "detailed"