21-day health care law, shaping a strong heart
Betty Brown, a 53-year-old American, recently participated in a strong heart program.
She has been suffering from heart disease for many years, with LDL plasma levels as high as 190, blood pressure at 180/100, and blood glucose levels at 150.
What she couldn’t believe was that after three weeks, at the end of the program, her LDL cholesterol level dropped by 70 points, her blood pressure dropped by 130/85, and her blood sugar level dropped to 100.
This has reduced her risk of heart disease by about half.
銆€銆€Researchers at Duke University Medical Center who designed this program pointed out that as long as you make some minor changes in your life, you can reduce the risk of cardiovascular disease by 60%; if you already have high blood pressure, you canThe chance of angina is reduced by half.
Recently, the US “Prevention” magazine released this 21-day strong heart plan, hoping to help more people who want to make their heart healthier.
銆€銆€Day 1: Drink a cup of green tea.
Green tea contains a variety of powerful antioxidants that reduce cholesterol levels and lower blood pressure.
Boil about 600 ml of water, add 3 bags of green tea, or the right amount of tea. After soaking for 10 minutes, remove the tea bag. This is the amount of green tea you should drink in one day.
If the weather is hot, you can also put the tea in the refrigerator, or add some ice to make the tea better.
銆€銆€Day 2: Reduce the amount of saturated traces in food.
In the food you eat in a day, don’t let more than 25% of the foods containing saturated adults. If you already have high blood pressure, you can only eat 15%-20% at most, because some occasionally block your blood vessels.
Chicken skin, fat pork and animal offal are all foods with too much saturated trace content; for aunts containing omega-6, be careful, similar to corn oil; foods containing monounsaturated and omega-3 are the mostGood choice, some kind of fish.
銆€銆€Day 3: Try cooking with olive oil.
Olive oil is the healthiest of all the cooking oils in the world.
Although it is not suitable for high temperature cooking, try using it as a salad.
When shopping, it is best to buy cold pressed virgin olive oil, which retains more heart-friendly antioxidants than other types.
銆€銆€Day 4: Eat whole wheat bread for breakfast.
A study published at the 47th Annual Meeting of the American Heart Association on Cardiovascular Disease Epidemiology and Prevention showed that adhering to a daily diet of whole-grain foods containing at least 25% oatmeal or wheat bran can reduce the incidence of heart failure.
Whole wheat food includes a variety of oats, barley, coarse rice, whole wheat bread and whole wheat crackers.
銆€銆€Day 5: Eat some fish for dinner.
Aunt’s anchovies, the amount of omega-3 aunts that are beneficial to the heart can be.
Eating fish at least once a week can reduce the risk of death from heart disease by 52%.
銆€銆€Day 6: Don’t forget to drink juice.
Orange juice contains a lot of folic acid, which can reduce the amount of homocysteine in your body, thus reducing the risk of high blood pressure.
Grape juice contains flavonoids and resveratrol, which are powerful antioxidants that prevent blood cells from clumping and blocking blood vessels.
These juices are best served two cups a day: one for breakfast and lunch.
銆€銆€Day 7: Buy more fruits and vegetables when going to the supermarket.
Vegetables that are good for the heart include cabbage, broccoli, cabbage, etc. These vegetables are simply gold deposits with antioxidants.
銆€銆€Day 8: Take nuts as a snack.
The study found that people who eat more than 150 grams of nuts per week have a 1/3 risk of heart disease or heart attack, but don’t eat too much, or they will gain weight soon.
銆€銆€Day 9: Eat some flaxseed.
Flaxseed is not only cheap, but also contains the highest levels of omega-3 fatty acids.
Studies have shown that eating flaxseed can reduce the risk of heart disease by 46%.
Take two scoops a day, grind it in the bread, or sprinkle it in the salad. If you want to save trouble, you can also buy linseed oil directly.
銆€銆€Day 10: Drink a glass of red wine before going to bed.
Red wine can reduce the risk of high blood pressure, which is already the conclusion of the medical community.
In addition to alcohol allergies and people with high blood pressure, 30-60 grams of red wine per day is absolutely safe.銆€銆€Day 11: Eat soy products.
The US Food and Drug Administration has pointed out that eating 25 grams of soy protein per day can lower cholesterol and reduce the risk of cardiovascular disease.
In addition to a variety of beans, tofu, soy milk, and even soy sauce and other soy products contain high soy protein.
銆€銆€Day 12: Go exercise.
Studies have shown that exercise can reduce the risk of an acute attack by 50% more than the best cholesterol-lowering drugs, and it doesn’t cost you a penny, just take a few hours a week.
Walking is the best and the easiest way to protect your heart. Start two or three times a day for 15 minutes each time; afterwards, 45 minutes each time, 4 to 5 times a week.
銆€銆€Day 13: Play with your child.
Some fresh and fun ways to exercise are more conducive to your persistence, some playing table tennis, rolling hoops with your children, or dancing with the nostalgic songs on the radio.
銆€銆€Day 14: Be yourself.
An important reason for stress in life is to do what you don’t want to do.
So, taking a day to do what you really want to do will help you reduce stress and find your true self.
銆€銆€Day 15: Practice meditation.
Meditation allows you to focus your attention on the 鈥減resent鈥? which is the best way to relieve stress.
Find a quiet place, try to close your eyes, put your attention on your breathing, hold on for 5 to 10 minutes, and you will feel that all the pressure is like a cloud, drifting away from the top of your head.
銆€銆€Day 16: Let the spirit be more fulfilling.
Studies have shown that people with faith live longer and usually have a lower incidence.
If you don’t have faith, try sitting in it for 20 minutes a day, close your eyes, and imagine a word or phrase that will make you feel rediscovered, which will make your spirit more fulfilling.
銆€銆€Day 17: Meet up with friends.
Depression and anxiety are two important factors that contribute to the onset of high blood pressure.
Studies have shown that close contact with family and friends can reduce these two negative emotions.
So, wake up every morning, the first thing you should think about can have dinner with that friend at noon, or remind your family that dinner is best to come back together.
銆€銆€Day 18: Supplement multivitamins.
Experiments have shown that people who insist on supplementing multiple vitamins every day have a 24% reduction in the risk of heart disease.
These vitamins should include at least 400 micrograms of folic acid, 500 milligrams of vitamin C, and no more than 50 milligrams of vitamin B6.
銆€銆€Day 19: Eat some garlic.
A garlic can be eaten three times a day. It can reduce the risk of complications from at least three ways: one is to prevent blood cells from clotting and embolize your arteries; the other is to reduce arterial damage; the third is to prevent arterial embolization.
銆€銆€Day 20: Appropriate selenium supplementation.
Selenium is an important antioxidant that prevents blood cells from clotting.
It actually balances the ratio of 鈥済ood鈥?and 鈥渂ad鈥?plasma in your body, reducing the risk of high blood pressure.
It is enough to replenish 100 micrograms per day. Once it exceeds 200 micrograms, toxic side effects may occur.
銆€銆€Day 21: Eat aspirin and make your strong heart plan perfect.
Studies in the medical community have shown that taking aspirin regularly can prevent cardiovascular disease.
In order to break down its abnormalities, it is best to control the daily dose within 75-150 mg for long-term use.
However, this method may not be applicable to people who are allergic to people with severe stomach problems and aspirin.
If you feel stomach nausea after eating it, consider switching to aspirin enteric-coated tablets.