Want to live a long life first! A set of "heart care through" strong heart care Health
Editor's note: just as the engine does to the car, the heart is the power source that perpetuates human life. "Huang Di Nei jing" said: "The heart for the monarch, the main Ming is down to the security, in order to health is life." "That is to say, only a good heart can live a long life." And my heart in detail, as long as the daily life to make a little change, can effectively reduce the risk of heart attack. People's Health network launched the "Jintai Health Park" column, for you to take stock of the most healthy lifestyle, today with you to talk about the topic of heart care, for your heart health to send intimate greetings.
Walk 10 minutes a day to protect your heart.
The Journal of the American Heart Association published a paper that reduces the risk of heart disease in older people by walking just 10 minutes a day.
Researchers at the University of Bristol in the UK selected more than 1600 volunteers to wear heart rate and motion sensors for 5 days in a row, perform low-intensity activities (such as garden and slow walking) and medium-intensity activities (such as dancing, lawn mowing and quick walk) and record their data on a daily basis.
The results showed that for every 10 minutes of high intensity activity, male leptin levels decreased by 3.7, women decreased by 6.6%, and for every 10 minutes of low-intensity activity, male and female t-pa levels were reduced by 0.8%, and male interleukin levels increased by 0.6 and females by 1.4%. The key to reducing the risk of heart disease, the researchers note, is to improve blood vessel function. Prolonged sedentary age can have an adverse effect on vascular endothelial cells. People over the age of 60 can reduce the risk of cardiovascular disease even if they walk for 10 minutes a day. "detailed"
Three heart cavities on the inside of the arm
The inside of the arm is the following part of the hand with less pubic heart. The heart is in the heart, in the body and the surface of each has a line of follow-up route, the surface is along the inside of the arm of the back edge to the pinkie. Cardiac sutra is directly related to cardiovascular disease, the treatment of heart, chest, conscious diseases, as well as the upper extremity of the medial posterior margin pain, palm heat and so on. Heart through the abnormal gas, will produce heartache, dry pharynx, thirst, forearm cold, hemp pain and other disorders. In addition, the heart can also stabilize the mind, regulate the psychology, treat insomnia forgetfulness, neurasthenia and other neurological and mental diseases.
The best time to hydrophobic and detect cardiac function is from 11 to 13 points. Knead each of the two arms for 5-10 minutes, focusing on rubbing the wrist four points (God gate, Yin corroboration, Tong, Ling Road) each 5 minutes. Long-term persistence can assist conditioning panic shortness of breath, chest full pain, insomnia weakness, coronary heart disease, hypertension and other disorders. There are also three representative acupoints on the sutra that need to be highlighted.
Pinch according to the door to help sleep and prevent old infatuation. Poor feelings can affect sleep. The gate of the Divine is the original point of the heart, that is, the gateway to the calm mind. Pre-bedtime point according to this acupoint helps to produce distress, regulate sleep disorders, usually often rubbing also can prevent Alzheimer's. There is also a good role in the gate cave in the treatment of carsickness. The position of the gate hole is very deep, need the thumb of the knuckles of the inside of the hard pinch to achieve a certain amount of stimulation, resulting in therapeutic effect.
Plucked polar spring heart measurement function. Polar springs are located at the apex of the armpit and at the pulsation of the axillary artery. It can not only regulate the heart rhythm, treat ribs pain, or test the cardiovascular health of the acupoint. The detection technique is to use the thumb point to press the polar spring, and then touch it, when the move will hit a lot of "small gluten", and produce a sense of numbness to the finger conduction. If the sense of hemp is obvious, it shows that the heart is smooth and the cardiovascular function is normal, if the pain is not hemp and not conduction, to prove that the cardiovascular has bruising, if not painful or hemp, indicating that the cardiovascular system blood supply is insufficient.
Heartache fatigue press through. Most of the bradycardia crowd in the Tong Acupoint (on the side of the pinkie on the wrist transverse lines up 1 fingers) There are tenderness, nodules and other positive reaction points. Pinch this hole 36 times for once, pinch 3~5 all over, can be comfortable and soothing. When commuters work tired, two hand fist, put the inside of the wrist on the edge of the table, from the through the hole to the elbow direction, repeat 30~50 times, can rest the brain, but also can clear the Heart Sutra."detailed"
Six kinds of food most heart-care
Beans. Beans such as black beans, soybeans, peas, broad beans, lentils and chickpeas are nutrient-rich, low-fat and high-protein, rich in complex carbohydrates, dietary fibers and active substances such as polyphenols and saponins, helping to lower cholesterol. A comprehensive analysis of 25 related studies found that eating 130 grams of legume food a day could reduce "bad cholesterol" (LDL) by 0.17 mmol/L and reduce systolic pressure by 2.25 mmhg. The study also found that eating a cup of beans (about 200 grams) a day could reduce weight by 0.34 kg and total body fat by 0.34%.
Coffee. Coffee is rich in bioactive polyphenols (mainly chlorogenic acid), caffeine (with stimulating alkaloids) and large amounts of mineral potassium. A 16-year follow-up survey of 186,000 participants found that participants who drank at least 4 cups of coffee a day had a 18% reduction in the risk of premature death, including the risk of cardiovascular disease deaths, compared to those who did not drink coffee. Drinking 1 cups of coffee a day can also reduce the risk of premature death by 12%. The main effects of polyphenols in coffee include reducing blood glucose concentration, inhibiting fat absorption, and promoting the decomposition of triglycerides in adipose tissue.
Tea. Tea is rich in flavonoids and polyphenol antioxidants. A study involving 66 patients with coronary heart disease found that regular drinking of black tea can significantly improve vascular endothelial health and reverse vascular systolic dysfunction in patients with coronary heart disease. A large-scale study in China involving 200,000 men and 300,000 women found that drinking tea every day (any kind of tea) could reduce the risk of ischemic heart disease by 8% and the risk of heart disease by 10%. Experts say it's best not to add sugar, sweeteners or cream to tea.
Mushroom. A large number of clinical studies have found that mushrooms are often eaten to protect the heart. Mushrooms have anti-inflammatory and antioxidant effects and help increase vitamin D levels in the body. A variety of amino acids and beta-glucan (polysaccharides) in mushrooms prevent atherosclerosis, reduce blood pressure, and regulate the immune system. Eating mushrooms regularly can also reduce heart disease complications such as metabolic syndrome, type 2 diabetes and obesity.
Foods rich in omega 3 fatty acids. Omega 3 fatty acids with cardiac efficacy can be divided into omega 3 polyunsaturated fatty acids from marine sources and Alpha linolenic acid from plant sources. The former mainly includes salmon, tuna, mackerel and other deep-sea fat fish. A large analysis study involving 220,000 participants found that the risk of death from coronary heart disease could be reduced by 7% by eating fish in moderation. The Omega 3 fatty acids from plant sources mainly include green leafy vegetables, walnuts, rapeseed oil and soybean oils, flax seed oil, etc.
Foods rich in vitamin B12. Vitamin B12 deficiency can easily lead to severe blood and neurological disorders. A number of large prospective studies have found that vitamin B12 supplementation can reduce the risk of cardiovascular disease occurring or recurrence. Foods rich in this nutrient have lean meat, fermented soy products and so on.
The researchers also stressed that adding sugar and energy drinks is the most detrimental to heart health. The former increases the risk of atherosclerosis and cardiovascular disease, the latter raising hypertension, increasing platelet aggregation and the risk of arrhythmia. "detailed"
Editor's note: just as the engine does to the car, the heart is the power source that perpetuates human life. "Huang Di Nei jing" said: "The heart for the monarch, the main Ming is down to the security, in order to health is life." "That is to say, only a good heart can live a long life." And my heart in detail, as long as the daily life to make a little change, can effectively reduce the risk of heart attack. People's Health network launched the "Jintai Health Park" column, for you to take stock of the most healthy lifestyle, today with you to talk about the topic of heart care, for your heart health to send intimate greetings.
Walk 10 minutes a day to protect your heart.
The Journal of the American Heart Association published a paper that reduces the risk of heart disease in older people by walking just 10 minutes a day.
Researchers at the University of Bristol in the UK selected more than 1600 volunteers to wear heart rate and motion sensors for 5 days in a row, perform low-intensity activities (such as garden and slow walking) and medium-intensity activities (such as dancing, lawn mowing and quick walk) and record their data on a daily basis.
The results showed that for every 10 minutes of high intensity activity, male leptin levels decreased by 3.7, women decreased by 6.6%, and for every 10 minutes of low-intensity activity, male and female t-pa levels were reduced by 0.8%, and male interleukin levels increased by 0.6 and females by 1.4%. The key to reducing the risk of heart disease, the researchers note, is to improve blood vessel function. Prolonged sedentary age can have an adverse effect on vascular endothelial cells. People over the age of 60 can reduce the risk of cardiovascular disease even if they walk for 10 minutes a day. "detailed"
Three heart cavities on the inside of the arm
The inside of the arm is the following part of the hand with less pubic heart. The heart is in the heart, in the body and the surface of each has a line of follow-up route, the surface is along the inside of the arm of the back edge to the pinkie. Cardiac sutra is directly related to cardiovascular disease, the treatment of heart, chest, conscious diseases, as well as the upper extremity of the medial posterior margin pain, palm heat and so on. Heart through the abnormal gas, will produce heartache, dry pharynx, thirst, forearm cold, hemp pain and other disorders. In addition, the heart can also stabilize the mind, regulate the psychology, treat insomnia forgetfulness, neurasthenia and other neurological and mental diseases.
The best time to hydrophobic and detect cardiac function is from 11 to 13 points. Knead each of the two arms for 5-10 minutes, focusing on rubbing the wrist four points (God gate, Yin corroboration, Tong, Ling Road) each 5 minutes. Long-term persistence can assist conditioning panic shortness of breath, chest full pain, insomnia weakness, coronary heart disease, hypertension and other disorders. There are also three representative acupoints on the sutra that need to be highlighted.
Pinch according to the door to help sleep and prevent old infatuation. Poor feelings can affect sleep. The gate of the Divine is the original point of the heart, that is, the gateway to the calm mind. Pre-bedtime point according to this acupoint helps to produce distress, regulate sleep disorders, usually often rubbing also can prevent Alzheimer's. There is also a good role in the gate cave in the treatment of carsickness. The position of the gate hole is very deep, need the thumb of the knuckles of the inside of the hard pinch to achieve a certain amount of stimulation, resulting in therapeutic effect.
Plucked polar spring heart measurement function. Polar springs are located at the apex of the armpit and at the pulsation of the axillary artery. It can not only regulate the heart rhythm, treat ribs pain, or test the cardiovascular health of the acupoint. The detection technique is to use the thumb point to press the polar spring, and then touch it, when the move will hit a lot of "small gluten", and produce a sense of numbness to the finger conduction. If the sense of hemp is obvious, it shows that the heart is smooth and the cardiovascular function is normal, if the pain is not hemp and not conduction, to prove that the cardiovascular has bruising, if not painful or hemp, indicating that the cardiovascular system blood supply is insufficient.
Heartache fatigue press through. Most of the bradycardia crowd in the Tong Acupoint (on the side of the pinkie on the wrist transverse lines up 1 fingers) There are tenderness, nodules and other positive reaction points. Pinch this hole 36 times for once, pinch 3~5 all over, can be comfortable and soothing. When commuters work tired, two hand fist, put the inside of the wrist on the edge of the table, from the through the hole to the elbow direction, repeat 30~50 times, can rest the brain, but also can clear the Heart Sutra."detailed"
Six kinds of food most heart-care
Beans. Beans such as black beans, soybeans, peas, broad beans, lentils and chickpeas are nutrient-rich, low-fat and high-protein, rich in complex carbohydrates, dietary fibers and active substances such as polyphenols and saponins, helping to lower cholesterol. A comprehensive analysis of 25 related studies found that eating 130 grams of legume food a day could reduce "bad cholesterol" (LDL) by 0.17 mmol/L and reduce systolic pressure by 2.25 mmhg. The study also found that eating a cup of beans (about 200 grams) a day could reduce weight by 0.34 kg and total body fat by 0.34%.
Coffee. Coffee is rich in bioactive polyphenols (mainly chlorogenic acid), caffeine (with stimulating alkaloids) and large amounts of mineral potassium. A 16-year follow-up survey of 186,000 participants found that participants who drank at least 4 cups of coffee a day had a 18% reduction in the risk of premature death, including the risk of cardiovascular disease deaths, compared to those who did not drink coffee. Drinking 1 cups of coffee a day can also reduce the risk of premature death by 12%. The main effects of polyphenols in coffee include reducing blood glucose concentration, inhibiting fat absorption, and promoting the decomposition of triglycerides in adipose tissue.
Tea. Tea is rich in flavonoids and polyphenol antioxidants. A study involving 66 patients with coronary heart disease found that regular drinking of black tea can significantly improve vascular endothelial health and reverse vascular systolic dysfunction in patients with coronary heart disease. A large-scale study in China involving 200,000 men and 300,000 women found that drinking tea every day (any kind of tea) could reduce the risk of ischemic heart disease by 8% and the risk of heart disease by 10%. Experts say it's best not to add sugar, sweeteners or cream to tea.
Mushroom. A large number of clinical studies have found that mushrooms are often eaten to protect the heart. Mushrooms have anti-inflammatory and antioxidant effects and help increase vitamin D levels in the body. A variety of amino acids and beta-glucan (polysaccharides) in mushrooms prevent atherosclerosis, reduce blood pressure, and regulate the immune system. Eating mushrooms regularly can also reduce heart disease complications such as metabolic syndrome, type 2 diabetes and obesity.
Foods rich in omega 3 fatty acids. Omega 3 fatty acids with cardiac efficacy can be divided into omega 3 polyunsaturated fatty acids from marine sources and Alpha linolenic acid from plant sources. The former mainly includes salmon, tuna, mackerel and other deep-sea fat fish. A large analysis study involving 220,000 participants found that the risk of death from coronary heart disease could be reduced by 7% by eating fish in moderation. The Omega 3 fatty acids from plant sources mainly include green leafy vegetables, walnuts, rapeseed oil and soybean oils, flax seed oil, etc.
Foods rich in vitamin B12. Vitamin B12 deficiency can easily lead to severe blood and neurological disorders. A number of large prospective studies have found that vitamin B12 supplementation can reduce the risk of cardiovascular disease occurring or recurrence. Foods rich in this nutrient have lean meat, fermented soy products and so on.
The researchers also stressed that adding sugar and energy drinks is the most detrimental to heart health. The former increases the risk of atherosclerosis and cardiovascular disease, the latter raising hypertension, increasing platelet aggregation and the risk of arrhythmia. "detailed"
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