In the field of cardiovascular medicine, there is a widely spread saying: "Human and Vascular Life" .This means that a persons blood vessel health is synchronized and closely related to its life.In other words, Young blood vessels are young, and blood vessels are aging.
In January 2024, an article published in European Heart Magazine pointed out 10 secrets to improve heart metabolism and delay blood vessel aging.The new year must be persisted, so that is clean and healthier!
Screenshots of European Cardiovascular Magazine Health Times Translation
Tip 1: Reduce the waist circumference, Increase muscle
Reduce waist circumference and increase muscle, which is very helpful for delaying blood vessel aging and improving heart health.Energetic exercise and moderate heat intake restriction to reduce waist circumference, improve or maintain skeletal muscle quality.Compared with pure weight loss and control weight, it is more important for cardiovascular health.
Proper restriction of calorie intake, combined with regular exercise (especially endurance exercise and resistance movement), is the basic method of reducing visceral fat.
Secret 2: High -quality diet, try the Mediterranean diet
From the mouth ". High -quality diet, eating more foods and reducing foods with low nutritional value is the key to metabolic health .Foods with low nutritional value are "empty" calories, which only contain high calories, but lacks nutrients required for the body such as protein, vitamins, and minerals.
A number of studies support the Mediterranean diet is obviously beneficial to cardiovascular health.The Mediterranean diet is mainly vegetables, whole grains, beans, nuts and fruits.Fewer intake of refined carbohydrates.Eat more plant protein (beans, nuts and whole grains), as well as fish, seafood and low -fat dairy products, eat lean meat, do not eat processing meat (ham, bacon, pickled meat).Do not eat super -processing food and drinks, eat less salt.
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Secret 3: Intermittent fasting and mindfulness eating /strong>
If the weight is exceeded or obese, it is recommended to eat eight points of full ; eat only 1-2 times a weekSalad.Intermittent fasting refers to ingesting food within 8-10 hours of time and eating less snacks.Studies have shown that intermittent fasting significantly reduces weight clinically and improves the metabolic health of obese people.
At the same time, it is recommended to try the "righteous diet", that is, the meal process is devoted to the restlessness.
Secret 4: Diverse physical activity, dont sit for a long time
Regular physical activity is important for cardiovascular health, which can reduce visceral fat and improve sugar metabolism, insulin sensitivity, blood pressure and blood lipids. Body activity at least 30 to 60 minutes a day can take turns to perform aerobic, strength, flexibility and balance movement to comprehensively improve physical fitness and metabolic health.
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Some studies have shown that If you want heart health, any exercise is better than long for a long time.Good .Minimize the sedentary time and move as much as possible.Medium -intensity exercise (running, walking, climbing stairs) is the healthiest health, followed by mild exercise, standing, and sleep, and sedentary behavior can adversely affect.
Tip 5: Do not drink or restrict drinking
increasing evidence indicates, Alcohol is not good for cardiovascular and cerebrovascular health .It can also increase the risk of hypertension heart disease, myocardial disease, atrial fibrillation, room fluttering and stroke, and also leads to cognitive impairment.
Even if a small amount of alcohol, it will increase the risk of cancer due to acetaldehyde (metabolic products of ethanol). If you dont drink alcohol, it is best not to drink; if you have to drink, drink as little as possible and limit the amount of drinking.
Tip 6: No smoking, including electronic cigarettes
Be sure to quit smoking and stay away from second -hand smoke. All forms of tobacco, including second -hand smoke, will cause inflammation, endothelial dysfunction, pre -thrombosis, and activating sympathetic nervous system, which seriously damages cardiovascular health.
At the same time, there is no level of safety smoking.Therefore, Do not contain any form of tobacco, including electronic cigarettes.
Secret 7: Dont stay up late, ensure high -quality sleep
The poor sleep is the risk factors of hypertension, atrial fibrillation, ischemic heart disease and dementia.Poor sleep quality can lead to disorders of various hormone factors such as chronic inflammation and insulin resistance.
Go to bed early to ensure the sleep time of 7 to 9 hours, at least 30 minutes before bedtimemethod. Dont stay up late. Related research shows that sleeping between 10-11 in the evening can reduce the risk of heart disease, the healthiest heart, and the highest risk of people who sleep at midnight or later.
Secret 8: Not angry, learn spiritual decompression
Angry can cause room natureCardiac is abnormal, chronic mental stress and continuous negative emotions can significantly affect cardiovascular health. These functions are mediated by activation of the hypothalamus -pituitary -adrenal axis and autonomous nervous system "Increased increase in platelets and immune reactions, inflammation and oxidation should be surged.
It is recommended to practice decompression through mindfulness meditation and slowly breathing, can effectively alleviate psychological and emotional pressure, anxiety and depression .
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Secret Nine: /strong>
A firm society and family relationship are essential for emotion and psychological health. On the contrary, the lack of social and emotional support, loneliness, etc. will greatly increase the risk of declining cardiovascular disease and cognitive ability.
Cultivate altruistic emotions and get along with others peacefully.Through compassionate communication and forgiveness, cultivate a deep connection with family and friends.
Tip 10: Stay away from pollution, close to nature
It is related to the increase in cancer mortality. How close to nature and exercise in a pollution -free environment, especially in parks and forest areas, can protect the heart and make the mentality healthier.Selected
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This article is comprehensive: ① Cagigas, Maria L., Stephen M. Twigg, and Luigi Fontana. curl aging. "(2024): ehad853. ②2024-01-14 China Cycling Magazine "Improve the Tips for Resting 10 Life in Heart Metabolism!European Heart Magazine Article "
Editor: Lulu
