Elderly heart disease refers to a common heart disease among older people. With the increase of age, the incidence of various heart diseases in the elderly has increased significantly. Heart disease has become one of the common diseases that threaten the life and health of the elderly. So, how can the elderly prevent heart disease?
- The key to preventing heart disease The key to preventing heart disease in the elderly is proper exercise, healthy diet, quitting smoking and limiting alcohol.
- Proper exercise
To prevent heart disease in the elderly, they must first maintain good exercise habits. For example, aerobic exercise such as walking, jogging or cycling every day can promote cardiovascular health and reduce the risk of arteriosclerosis. Exercise is essential for maintaining myocardial health. Surveys show that long-distance running for 1 hour a day can reduce the probability of heart disease by 4%; running fast for 30 minutes a day can reduce the probability of heart disease by 10%.
- Healthy diet
A balanced diet is very important for maintaining heart health. The elderly should pay attention to a balanced diet. It is recommended to eat a balanced intake of fruits, vegetables, cereals, lean meat, fish, soy products and low-fat/skim products, and eat less high-fat, high-sugar, and high-salt foods. It is recommended to use edible oils rich in unsaturated fatty acids, such as sunflower oil, wheat oil, olive oil, etc.
- Quitting smoking
It is the key to preventing heart disease in the elderly. Nicotine and other chemicals in tobacco can damage the cardiovascular system and increase the risk of heart disease. Quitting smoking can effectively protect the body's good cholesterol and reduce blood viscosity, which can reduce the incidence of myocardial infarction.
Eight key points to note
- Three "half minutes" If you get up to go to the bathroom at night, you can first lie on the bed for half a minute after waking up, then sit for half a minute, and let your legs hang down for half a minute. This can effectively prevent some fatal accidents.
- Diversify your food Yellow fruits and vegetables, such as carrots, sweet potatoes, tomatoes, etc., are rich in carotenoids, which can reduce atherosclerosis; oatmeal powder and oatmeal, 50 grams a day, can significantly reduce triglycerides and cholesterol; black fungus, 5-10 grams a day, can reduce blood viscosity and blood cholesterol, and help prevent thrombosis.
- Replenish water in time The cause of death of patients with cardiovascular and cerebrovascular diseases is related to excessive sweating and failure to replenish water in time. Because each person sweats differently, the amount of water required per day is also different. A daily urine volume of 1500ml indicates that the body has enough water. Scientific research has confirmed that green tea has strong anti-free radical function and has a good function of preventing atherosclerosis. It is a drink with good color, fragrance and taste.
- Don't drink ice water crazily. If you drink more than 3 cups of ice water, the electrocardiogram will change to varying degrees. Cases of angina pectoris and myocardial infarction caused by consuming a certain amount of cold drinks in a short period of time are common in clinical practice, so special attention should be paid.
- Take a half-hour nap. Studies have confirmed that people who take a half-hour nap every day have a 30% lower probability of death from hypertension than those who do not take a nap. The reason is that blood pressure is significantly lowered when falling asleep, heart rate is slow, and the peak of blood pressure during the day has a trough.
- Emotional stability, indifference and tranquility. Studies have found that emotional excitement factors account for the highest proportion of the causes of acute myocardial infarction. To prevent angina pectoris and myocardial infarction, the most important way to maintain health is to maintain emotional stability.
- Beware of the "devil's hour". The results of the human body clock rhythm survey show that 6-11 o'clock is the peak time of acute myocardial infarction, stroke, and sudden death in a day, which is called the "devil's hour". Elderly patients with severe coronary heart disease should take medicine in time when they wake up in the morning and avoid excessive activities in the morning.
- Maintain proper exercise. Lack of exercise is a risk factor for heart disease. In the same living environment, the incidence of coronary heart disease in people who lack exercise is twice as high as that in people who exercise regularly. Maintaining proper exercise is conducive to the expansion and extension of small blood vessels in the heart, improving myocardial oxygen supply and lipid metabolism in the blood, and at the same time enhancing myocardial working capacity and improving cardiac metabolic function. Not only that, it can also increase blood fibrinolytic activity and prevent hypercoagulable state. Exercise can be jogging, walking, Tai Chi, etc., with the amount of exercise increasing from small to large, and the exercise time increasing from short to long, step by step. When exercising, you should also pay attention to the following points: the time interval with meals should be >1 hour, if you experience nausea, dizziness, palpitations and other discomfort symptoms during exercise, you should stop immediately, and the exercise time should be in the afternoon and evening to avoid the "peak period" of cardiovascular events.
