Erin In fact, more than 80% of premature heart disease is preventable. The key is not to take expensive health supplements, but to steadily control daily controllable risk factors.
Last week, I met a 32-year-old Internet practitioner in the clinic. He stayed up late for half a month and drank at least 3 glasses of ice cream every day. The physical examination showed that triglycerides were three times higher than the normal value, and slight lipid plaques could be seen on coronary CT. He did not take it seriously, saying that not all young people live like this. We told him that if he continued like this for two years, he might one day have signs of myocardial infarction. In fact, as long as he adjusts for 3 months from now, these risks can be reduced by most.
When many people mention heart protection, their first reaction is to stock up on Coenzyme Q10 and buy imported deep-sea fish oil. In fact, there is currently no unified consensus in the academic community: Appropriate supplementation of Coenzyme Q10 for people who have been diagnosed with cardiac insufficiency can indeed help improve myocardial metabolism. However, as long as healthy people have a balanced daily diet, additional supplementation will not only have no clear preventive benefits, but may increase the metabolic burden on the liver and kidneys.； The same is true for fish oil. Only people diagnosed with hypertriglyceridemia need to supplement high-purity medicinal fish oil under the guidance of a doctor. Ordinary people can consume enough omega-3 by eating deep-sea fish twice a week to meet their heart protection needs. There is no need to buy additional health supplements.
In fact, there is no need to deliberately pursue "vegetarian" or "zero oil" in daily food. I have seen many people eating boiled vegetables to protect their hearts. In the end, they develop anemia and reduced immunity, which in turn puts a burden on the heart. Just think of your blood vessels as sewer pipes at home, and you will definitely not go wrong by pouring less "grease" into them: for example, milk tea made from non-dairy cream, bread snacks baked with shortening, and foods made from repeatedly fried cooking oil. Do not eat these foods containing trans fatty acids more than once a week. Drink less sugary drinks and control your salt intake. You can already avoid 70% of diet-related risks.
When it comes to eating, you have to keep up with the pace of exercise. Just don't go to two extremes. There used to be a 62-year-old Uncle Zhang in the community. After a physical examination revealed that he had coronary plaques, he was too frightened to move. He lay at home and checked his mobile phone every day. As a result, his blood lipids increased a lot during the six-month check-up. Later, he was advised to walk slowly for 40 minutes after dinner every day and dance in the square for half an hour with his wife. When he checked again, the plaques had stabilized and the chest tightness no longer appeared. On the contrary, many people who usually do not exercise suddenly suddenly run more than ten kilometers and practice high-intensity interval training on weekends, which can easily put extra burden on the heart. There are currently different opinions in the academic circles: some studies believe that regular high-intensity interval training can quickly improve cardiopulmonary function. However, some cardiovascular experts point out that if ordinary people without exercise foundation try it rashly, it may induce transient myocardial ischemia. In fact, choose moderate-intensity exercise that you can persist in, and exercise five times a week for half an hour each time, which is completely enough.
In addition to daily habits such as eating and exercising, regularly checking your body indicators is the most solid line of defense. I once treated a 50-year-old aunt who had never had her blood pressure measured. She thought there was nothing wrong with her because she could eat and sleep. However, she had a heart attack and was sent to the emergency room. Only then did she find out that she had high blood pressure for more than five years and that her blood vessels had long been hardened by long-term high pressure. If she could check her blood pressure once a year and detect it early and control it early, she would never need a stent. After the age of 40, you should have an annual physical examination of blood pressure, blood lipids, and electrocardiogram. If you have a family history, you can also have a coronary CT scan. It doesn't cost much, but it can eliminate most potential risks in advance.
By the way, there is also the matter of smoking. Regardless of whether it is first-hand or second-hand, the damage to the endothelium of blood vessels is certain. Don't take the example of "smoking all your life without getting a heart attack" as an example. The probability is there. It is really not a mistake to gamble with your own life on a small-probability event.
In fact, protecting the heart is really not as complicated as everyone thinks, and there is no unique recipe. Just don’t use youth as capital, don’t use luck as normality, do these little things well, and they will be more effective than any expensive supplements.
