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10 minutes a day to protect your heart from health

10 minutes a day to protect your heart from health

Just as the engine works for the car, the heart is the source of power that continues the life of the human body.

In the “Yellow Emperor’s Canon”, it is said: “The heart is the official of the monarch, and the Lord is the next, so that the health is the life.”

“First, only protect the heart to live longer.

The care is focused on the details, as long as you can make a little change in the middle, you can effectively reduce the risk of high blood pressure.

In this issue, combined with the latest research at home and abroad, we will summarize some simple and effective ways to protect your heart. It does not prevent you from trying one day and adding points to your heart health.

  1.

Climb the stairs.

Research confirms that you climb 4,000 more per day?
The 5000 stairs can reduce the blood pressure by 11 mm Hg on average.

Climb 20
0 stairs every day, 5 times a week for 8 weeks, and improve heart and lung function by 18%.

However, people with poor knees should try to climb less stairs.

  2.

embrace.

Embracing with your lover, you can be more intimate with each other and will add points to your heart health.

Researchers at North Carolina State University say that 10 minutes of skin contact (hands, hugs) can help you reduce stress and lower your blood pressure.

  3.

Watching a horror movie.

Occasionally disturbing the heart’s beats is like pressing the heart’s reset button to help the heart sustain more than the force of the beat.

Occasionally watch a horror movie or read a frightening novel, let the heart beat for a while.

  4.

Daze for 10 minutes.

The study found that a proper daily stay can reduce worry and depression by 25%, and the risk of developing hypertension is also reduced.

The study found that when the stress of patients with coronary artery disease reached 3 times the usual level, it was more likely to die.

  5,

ride a bicycle.

Regular cycling can make you happier and your heart health can be protected.

The Duke University study found that cycling and antidepressants have almost the same therapeutic effect.

  6.

Have breakfast every day.

A survey of 3,900 people at Harvard University in the United States confirmed that men who insisted on eating breakfast every day had a 41% and 44% reduction in the risk of overweight and preventive tolerance, respectively, and these were risk factors for heart disease.

  7.

Supplement folic acid.

Folic acid is also called vitamin B9. It is a kind of micro vitamin, spinach, tomato, tomato, carrot, broccoli, lettuce and other vegetables.

A study published in the British Medical Journal shows that eating more folic acid can reduce the risk of heart disease by 16%.

  8.

Do not urinate.

A study in Taiwan found that elevated bladder pressure causes heartbeats to jump 9 times a minute and blood flow to shrink by 19
%, which can induce high blood pressure.

  9.

How much laughter.Michelle Miller, a professor of cardiovascular medicine at the University of Maryland in the United States, said that frequent laughter can drive away the stress caused by daily chores and reduce the burden on the heart.

  10.

Drink some honey.

Studies have found that honey has powerful antioxidant properties that can help fight cardiovascular disease, lower high-density lipoprotein plasma levels, and reduce the risk of cardiovascular disease.

  11.

Raise a dog.

Keeping pets can bring comfort and happiness to people, and can improve the ability of the heart to adapt and help you deal with stress better.

  12

More chat.

It is difficult for lonely people to deal with stress and the risk of heart disease is higher.

Researchers at Northwestern University in Chicago tracked more than 2,000 men over 30 years and found that people who are cheerful and good at communication are divided into 50% more likely to die of heart disease.

  13

Drink a small glass of wine for two days.

Moderate intake of alcohol can reduce the risk of arterial thrombosis.

Survey shows that drinking 3 per week?
People who suffered from heart disease for 4 times more than once a week had a 32% lower risk of heart disease.

  14.

Eat more tomatoes.

Lycopene in tomatoes is effective in preventing the deposition of harmful plasma in blood vessels.

  15

Drink more water.

Physical deprivation is very dangerous for cardiovascular patients.

Drinking 1000 ml of water a day can reduce the risk of heart disease by 60%.

  16.

I often eat grapefruit.

Eating grapefruit every day can reduce arterial contraction by 46%, lower bad cholesterol levels by more than 10%, and reduce blood pressure by more than 5 mm Hg.

  17.

Do sit-ups.

A reduction in abdominal disease can reduce the risk of hypertension.

The more people do sit-ups in 1 minute, the healthier the body will be in the next 13 years, and the heart can be full of vitality.

  18 years old

Wash your hands frequently.

A three-year study in Germany found that the strongest antibodies often guard the most important parts of the body, such as the heart’s arteries, neck, and legs.

Therefore, washing hands frequently to prevent “sickness from entering the mouth” can also effectively protect the heart.

  19
Carry a poem.

The researchers found that reciting poetry for half an hour every day can significantly reduce heart rate, reduce stress levels, and effectively protect the heart.

  20
Keep away from secondhand smoke.

The study found that exposure to cigarette smoke three times a week for more than 30 minutes increased the risk of heart disease by 26
%.

  21 Changkou.

Researchers at the University of Buffalo in the United States say that brushing teeth, diligent mouthwash, and reducing oral bacteria can reduce 200?
300% cardiovascular risk.

  twenty two

Eat less fries.

A New England Journal of Medicine’s record of 40 years of nutritional habits for 80,000 women found that a large intake of trans fat in women’s obesity is associated with heart disease, especially in French fries.

  twenty three.
sufficient sleep.

Studies have shown that tired people have an elevated amount of coagulation protein, which greatly reduces blood flow to the heart and brain.

Those who sleep for 5 hours during sleep are 40% more likely to have heart disease than those who spend more than 8 hours of sleep.

  twenty four

Eat bananas for breakfast.

Studies have shown that a daily intake of 3,500 mg of potassium can easily lead to high blood pressure.

You may wish to eat root bananas after breakfast, or choose to eat sweet potatoes and spinach for dinner, raisins, tomatoes, papaya and other foods with higher potassium content.

  25 years old

Occasionally vegetarian.

Studies have shown that in the daily menu to reduce some meat, eat more grains, beans, nuts, etc., adhere to a month, the body’s low-density lipoprotein cholesterol levels can be reduced by nearly 30%, can effectively prevent high blood pressure.

  26
Eat pumpkin seeds.

Every 30 grams of pumpkin seeds contain more than 1/3 of the daily essential magnesium content, while insufficient magnesium in the body is associated with a variety of risk factors, including high blood pressure, high cholesterol, and arterial plaque formation.

  27.

Sex sex two or three times a week.

Studies have shown that men who have less than one sex per month have a 45% higher risk of hypertension than men who have sex two or three times a week.

  28.Eat grapes.

The latest research has found that supplementing wines is good for cardiovascular and cerebrovascular health, and eating fresh grapes can lower cholesterol levels.

  29.

Control caffeine intake.

After taking too much caffeine, the blood pressure will increase by an average of 4 mm Hg, and the heartbeat will jump more than 2 times per minute. Over time, it will increase the burden on the heart and bring health risks.

  30 years old

Diligent ventilation.

Almost all large household appliances, including water heaters, washing machines, dryers, etc., may produce carbon monoxide. A large amount of carbon monoxide inhalation can kill people in a few hours, but long-term microcontacts can also damage health, which can promote plaque formation.Increase the risk of heart disease.

Therefore, the home and office should be diligently open to ventilate the windows.

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