<strong> A brisk 10 minute heart care</strong>
"The American Heart Association Journal" published papers pointed out that day only 10 minutes of brisk walking can reduce the risk of elderly people suffering from heart disease.
Researchers at the University of Bristol in England has selected more than 1600 volunteers aged 60~64, let them wear for 5 consecutive days, heart rate and motion sensors, daily low intensity activities (such as gardening and walking) and high-intensity activities (such as dancing, mow the lawn and walking), and recorded the data.
The results of the study showed that each high intensity for 10 minutes, the male leptin levels will be reduced by 3.7, decreased 6.6% per female; 10 minutes of low intensity activities, both male and female t-PA levels decreased by 0.8%; if not, the male interleukin levels increased 0.6, 1.4% increase in women. The researchers pointed out that the key to reduce the risk of heart disease is to improve vascular function. The elderly do not move will cause adverse effects on vascular endothelial cells in sedentary.Even if 60 people over the age of brisk walking 10 minutes a day, can reduce the risk of cardiovascular disease. [details]
<strong> The medial arm three guard heart point</strong>
The medial arm is part of hand Shaoyin. Heart in the heart in vivo and the surface of each section of the line route, the surface is always trailing along the inside of the arm to the little finger. The heart is directly related to cardiovascular disease, heart, chest, was attending the disease, as well as the upper limb pain, palm heat inside the trailing edge. The abnormal heart, will produce heartache, dry throat, thirst, cold, pain and numbness of the forearm. In addition, the heart also can stable consciousness, psychological adjustment, insomnia forgetful, neurasthenia and other neurological and psychiatric disorders.
The best time to review the heart and heart function detection is 11 to point 13. The arms kneading 5 ~ 10 minutes, focus rubbing wrist points (Shenmen, Yin Chieh, Lingdao Tongli, every 5 minutes). Long-term adherence can assist the palpitation and shortness of breath, chest full of conditioning suffocating pain and insomnia fatigue, coronary heart disease, hypertension. There are three representative points at the need to focus on.
According to the door of God for our sleep pinch. Poor emotion will affect sleep. The door of God was the original point of the heart, which is a stable mind portal.According to this point before going to help out, regulate sleep disorders, often rubbing can also prevent and cure senile dementia. Shenmen and a good effect is the treatment of motion sickness. Shenmen position is very deep, with the thumb finger pinch force according to the inside in order to achieve a certain amount of stimulation, the treatment effect.
Plucked Jiquan heart function test. Spring is located in the axillary apex, axillary artery pulsation. It can not only regulate the rhythm, treatment of two rib pain, or detection of cardiovascular health points. The detection technique is to use the thumb by the spring, and then pull it, when clicked will touch a lot of "small band", and to the conduction of fingers numb feeling. If numbness is obvious, that heart unobstructed, cardiovascular function is normal; if the pain is not only moved Ma is not proof of conduction, cardiovascular stagnated; if no pain nor Ma, that the cardiovascular system insufficiency.
According to the fatigue of Tongli heartache. Bradycardia crowd mostly in Tongli (little finger side of the wrist crease up to 1 horizontal position) with tenderness, nodules and other positive reaction point. Holding this point 36 times again, holding 3~5 times, can Shuxin anshen. Work tired, his hands clenched, the inside of the wrist on the edge of the table, from Tongli direction to Elbow push, repeat 30~50 times, can break the brain, also can clear heart. [details]
<strong> Six kinds of food most heart care</strong>
Peas and beans。 Black beans, soybeans, peas, beans, lentils, chickpeas and other legumes are rich in nutrition, low fat, high protein, carbohydrates, dietary fiber, polyphenols and saponins and other active substances rich in complex, can help reduce cholesterol. A comprehensive analysis involves 25 related studies found that eating 130 grams of soy foods every day can make "bad cholesterol (LDL) decreased to 0.17 mmol / L, systolic blood pressure decreased by 2.25 mm hg. The study also found that eating a cup of beans per day (about 200 grams) can make weight loss of 0.34 kg, the amount of body fat decreased by 0.34%.
Coffee。 Coffee is rich in bioactive polyphenols (mainly chlorogenic acid), caffeine (alkaloids with stimulation) and a large number of mineral potassium. Found over 16 years of follow-up study of 186 thousand participants, compared with non coffee drinkers, drink at least 4 cups of coffee per day, the participants (including the risk of premature death risk of cardiovascular death) decreased by 18%. 1 cups of coffee a day can also make a 12% reduction in the risk of early death. Including the main effects of polyphenols in coffee: lowering blood glucose concentration, inhibit fat absorption, promote the decomposition of triglycerides in fat tissue.
Tea. Tea is rich in flavonoids and polyphenolic antioxidants. A 66 study found that patients with coronary heart disease, often drink Black Tea can significantly improve endothelial health, reversing vascular vasomotor dysfunction in patients with coronary heart disease. A large study China involving 200 thousand men and 300 thousand women found that drinking tea everyday (any tea) can make the risk of ischemic heart disease related to heart disease risk reduced by 8%, reduced by 10%. Experts said, the best tea without sugar, sweeteners or cream.
Mushroom。 A large number of clinical studies have found, often eat mushrooms to protect the heart. Mushrooms have anti-inflammatory and anti oxidant effects, but also increase the levels of vitamin D. Mushrooms in a variety of amino acids and beta glucan (polysaccharide) and other substances can prevent atherosclerosis, blood fat and regulating the immune system. Often eat mushrooms can also reduce the complications of heart disease, such as metabolic syndrome, type 2 diabetes and obesity.
Rich in Omega 3 fatty acids in food. Has the heart function of Omega 3 fatty acids can be divided into the ocean source of Omega more than 3 unsaturated fatty acid and alpha linolenic acid from plants. The former mainly includes salmon, tuna, mackerel and other deep-sea fish fertilizer. A large study involving 220 thousand participants found that the amount of fish, can reduce the risk of coronary heart disease deaths 7%. Plant source of Omega 3 fatty acids include green leafy vegetables, walnut, soybean oil, rapeseed oil and linseed oil etc..
Foods rich in vitamin B12. Vitamin B12 deficiency can lead to severe blood disease and nerve disease. A number of large prospective study found that vitamin B12 supplementation can reduce the incidence of cardiovascular disease or risk of recurrence. This nutrient rich foods are meat, fermented bean products etc..
The researchers stressed at the same time, add sugar and energy drinks is not conducive to the healthy heart. The former increased risk of atherosclerosis and cardiovascular disease, which raised blood pressure, platelet aggregation and arrhythmia risk. [details]
<strong> 30 small heart protecting method</strong>
Climb the stairs 1. The research confirmed that 4000 ~ 5000 every day to climb stairs can reduce the average blood pressure of 11 mm hg. Climb stairs every day 200, 5 times a week for 8 weeks, 18% improve heart and lung function. However, the knee is not good people as little as possible to climb the stairs.
2. hug. Embrace and love, not only can let two people a more intimate relationship, but also for heart health. North Carolina State University researchers said, every 10 minutes of skin contact (hand, hug), can help you reduce stress, lower blood pressure.
3. see a horror movie. Occasionally disturb the heart beats like to press the reset button of the heart, help maintain heart beat stronger. May occasionally see a horror movie or read a thriller, let the heart beat a little faster frequency.
4. in 10 minutes. The study found that every appropriate stay can be decreased anxiety and depression 25%, the risk of heart disease patients also reduced. The study found that when patients with coronary artery disease stress reached 3 times the usual, are more likely to die.
Ride a bicycle 5. Often cycling can make you happier, heart health can be protected. The Duke University study found that cycling and antidepressants have almost the same therapeutic effect.
Eat breakfast every day 6. Confirmed in a study of 3900 people in the United States Harvard University survey, adhere to risk eating breakfast every day male overweight and insulin resistance were reduced by 41% and 44%, and these are all risk factors for heart disease.
7. folic acid. Folic acid is also called vitamin B9 is a water-soluble vitamin, spinach, tomatoes, carrots, broccoli, lettuce and other vegetables rich in content. A study published in the "British Medical Journal" on the show, eat foods rich in folic acid may reduce the risk of heart disease 16%.
8. do not hold back. A study in Taiwan found that the bladder pressure can cause the heart to jump 9 times per minute, blood contraction of 19%, which is sufficient to induce heart disease.
More than 9.. University of Maryland professor Michel Miller said the United States cardiovascular, laugh often can get rid of daily chores to bring pressure, heart burden.
10. drink honey. The study found that honey has powerful antioxidant properties that can help against cardiovascular disease, reduce the level of high density lipoprotein cholesterol, can reduce the risk of heart disease.
11. a dog. Pets can not only bring comfort and happiness to people, but also can improve the heart's ability to adapt, to help you better handle the pressure.
More than 12. chat. Lonely people are very difficult to handle the pressure and the risk of heart disease is also higher. Researchers at Northwestern University in Chicago, the United States tracked more than 2000 men found that after 30 years, compared with the cheerful, good at communication, the probability of introverted men died from heart disease is up to 50%.
Drink a cup of wine 13. two days. The amount of alcohol intake, can reduce the risk of arterial thrombosis. The investigation showed that 3 ~ 4 drinks a week drinks a week less than a more risk of people suffering from heart disease decreased 32%.
Eat more tomatoes 14. Tomatoes in lycopene can effectively prevent harmful cholesterol deposition in the blood vessels.
15. drink plenty of water. The body of water is very dangerous for cardiovascular patients. Drink 1000 ml of water a day, can reduce the risk of heart disease 60%.
16. eat grapefruit. Every day to eat grapefruit can reduce arterial contraction of 46%, bad cholesterol levels were reduced more than 10%, more than 5 mm Hg can reduce blood pressure.
Do sit ups 17. Reduce abdominal fat, can reduce the risk of heart disease. The more people do sit ups in 1 minutes, in the next 13 years, the healthier, more energetic heart.
18. wash hands. A German for 3 years of study found that the strongest antibody guard on the most important parts of the body often, such as heart arteries, neck and legs. Therefore, to prevent the "wash their hands, but also can effectively Disease enters by the mouth." and protecting the heart.
19. recite a poem. The researchers found that every half an hour to recite poetry can significantly reduce heart rate, reduce the level of stress, effectively protect the heart.
20. from second-hand smoke. The study found that 3 times a week exposure to cigarette smoke more than 30 minutes, the risk of heart disease increased by 26%.
21. gargle. The American buffalo University researchers said, often brushing, mouthwash, reducing oral bacteria, can reduce the risk of heart disease by 200 ~ 300%.
22. eat French fries. The new England Journal of medicine "on a survey of 80 thousand women for 14 consecutive years of nutritional habits found that female dietary intake of large amounts of trans fatty acids and heart disease has important relevance, especially in French fries was the highest.
23. sleep. The study said, increase the content of a clotting protein exhausted in the human body, it will greatly reduce the blood flow to the heart and brain. Those who sleep less than 5 hours than 8 hours of sleep, 40% higher risk of heart disease.
24. breakfast eat a banana. The research shows that the daily intake of less than 3500 mg of potassium can lead to high blood pressure. May wish to eat a banana after breakfast, or roasted sweet potatoes and spinach for dinner, potassium containing raisins, tomatoes, papaya and other food in a high amount.
25. occasionally vegetarian. Research shows that reducing some meat in the daily menu, eat more grains, beans, nuts, persist for 1 months, in the low density lipoprotein cholesterol level can be reduced by nearly 30%, can effectively prevent heart disease.
26. eat pumpkin seeds. The human body contains magnesium daily necessities in excess of 1/3 per 30 grams of pumpkin seed, and in lack of magnesium content with a variety of risk factors for heart disease, including high cholesterol, hypertension, arterial plaque formation.
27. weekly sex two or three times. Research shows that the monthly sex less than 1 times the ratio of male male sex two or three times a week 45% higher risk of heart disease.
Eat 28. grapes. The latest study found that not only the amount of drinking Wine on cardiovascular health is good, eat fresh grapes can also lower cholesterol level.
29. caffeine intake control. Excessive intake of caffeine, blood pressure will be increased by an average of 4 mm Hg, beats per minute multi hop 2 times, if things go on like this, will increase the burden on the heart, lead to health risks.
30. good ventilation. Almost all large household appliances, including water heater, washing machine and dryer are likely to produce large amounts of carbon monoxide, carbon monoxide inhalation can kill people in a few hours, but the long-term low-level exposure may cause damage to health, it can promote plaque formation, increase the risk of heart disease. Therefore, the home and office should wash the ventilation window. [details]
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