遵循這6條建議保持心臟健康

It's never too late to take care of your heart. Generally, after a few months of car use, we subconsciously pay attention to routine maintenance, inspections, and parts replacement. However, because we can't see the heart with the naked eye, we often neglect or forget to give it the care and attention it deserves. Before we are born, the human heart has already begun beating in the womb. A car's condition can be measured by mileage, but the heart doesn't have mileage. Its health and function depend on your lifelong physiological regulation, habits, diet, and even physical therapy.

Years of scientific research have proven a natural link between aging and declining heart function. Therefore, it goes without saying that heart-related symptoms are most common in the elderly.2001In 2018, researchers evaluated208The study results showed that the maximum heart rate per minute of healthy non-smokers was [data missing].20Among people aged 60, the heart rate score was 10.194Second-rate,30Heart rate of an 80-year-old person per minute187Second-rate,40A heart rate of 30 years old180Experiments show that heart rate gradually decreases with age.60Heart rate of an 80-year-old person per minute166Next, and90Heart rate of an 80-year-old person per minute145次(1)。

Youthful pride lies in strength, endurance, and resilience. Unfortunately, as we age, these advantages gradually disappear due to the thickening of the coronary arteries and their walls, and a decrease in elasticity. In old age, arteries and blood vessels dilate slightly and cannot relax quickly enough to accommodate the rhythmic beating of the heart, making it difficult for the heart to cope with sudden changes in blood pressure.

Through the examples above, we can understand why everyone, especially middle-aged and older adults, should pay more attention to their heart health. The benefits include: by following specific diets and habits, the effects of aging on the cardiovascular system can be slowed. For example, exercise can help people maintain cardiovascular and muscular health as they age. To maintain...Heart HealthHere are six simple tips.

1.Stick to exerciseTry to avoid prolonged sitting. When exercising, you should not only strengthen your muscles but also improve cardiovascular function by increasing endurance. Because exercise inherently offers flexibility, it will always be a part of life.——It can be fun, serious, or moderate-intensity aerobic exercise, depending on how you exercise. But you must make exercise a part of your daily life and stick to it. You can try swimming regularly, or walking at least...150Minutes. Engaging in some high-intensity aerobic exercise, such as jogging and running, can put your cardiovascular system in optimal condition, thus achieving the effects of exercise more quickly.

2. Regular physical examinationsHeart problems often have no symptoms. To be on the safe side, always have your doctor check your vital signs, heart rate, and weight. Monitoring these can reduce the risk of unexpected events.

3. Quit smoking and avoid secondhand smokeSmoking thins the blood vessels that lead to the heart, brain, and other parts of the body. This is why regular smokers are more likely to damage their heart health. Quitting smoking isn't easy, but please keep trying and seek support. Secondhand smoke is just as harmful as smoking itself, because certain chemicals in cigarettes and industrial fumes can promote the formation of arterial plaque.

4. reduced pressureStress can stimulate heart rate and various other indicators, and may damage arterial walls. Therefore, it's important to get at least one night's sleep.6Hours. Lack of sleep can interfere with the body's physiological functions and often cause cardiovascular problems.

5. Heart-healthy dietFirst, try to avoid trans fats. Trans fats are industrial fats that can clog arteries and increase harmful cholesterol levels. Only buy products free of trans fatty acids. Therefore, carefully check the labels on baked goods packaging to see if they contain harmful substances like hydrogenated oils.

Secondly, consume plenty of heart-healthy nutrients in your diet. One example is...Omega-3fatty acidThese unsaturated fatty acids are beneficial for cognition, joints, cells, and heart function. Omega-3Fatty acids are also found in fatty fish, such as sardines. Consuming fish oil capsules is also a way to supplement omega-3 fatty acids.-3Effective methods for fatty acids (2）。

Another nutrient that is good for the heart isfolateIt is mainly found in dark green leafy vegetables and citrus fruits. Studies have shown that...Increase folic acid and vitaminsB12IntakeIt can lower homocysteine levels in the blood, thereby promoting cardiovascular health.(3)。

Another important nutrient that is good for the heart is essential antioxidants, which are...coenzyme (chemistry)Q10This helps maintain cardiovascular health and normal blood pressure levels.(4)。

6.Ask about family medical historyDon't be surprised. Investigate any recurring heart problems in your family history. If you find you may have a genetic predisposition, you should pay even closer attention to exercise, diet, and all the other preventative measures mentioned. Also, if you experience any symptoms that may indicate heart problems, be sure to see a doctor.

Reference source:

1. “Age-predicted maximal heart rate revisited”. al, H. Tanaka H et. pages 153-156., sl: Journal of the American College of Cardiology, 2001, Vol. Vol. 37.

2. Center, University of Maryland Medical. Omega-3 fatty acids. Http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids. [Online]

3. Institute, Linus Pauling. Folate. Oregon State University. [Online] http://lpi.oregonstate.edu/infocenter/vitamins/fa.

4. Coenzyme Q10. University of Maryland Medical Center. [Online] http://umm.edu/health/medical/altmed/supplement/coenzyme-q10. (Reference source)

Author. Michael F. O

Michael F.O is a ravenous health writer with over five years of experience. He has to himself a chain of certification ranging from a university degree in Biochemistry to other professional honours. He has to himself a chain of certification ranging from a university degree in Biochemistry to other professional honors.