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How to Prevent the Occurrence of Cardiovascular Disease

Author：Dr.Sunny Kim

In China, the morbidity and mortality of cardiovascular diseases are high, and unhealthy diet and living habits are one of the causes of cardiovascular diseases.

Today I would like to share with you how to prevent the occurrence and development of cardiovascular diseases through a reasonable diet.

01、Limit sodium intake

A high-salt diet can promote inflammation in the body, leading to damage to the lining of blood vessels and increasing the risk of hardening of the arteries.Long-term high-salt diets also increase the risk of high blood pressure, kidney disease, stomach cancer and other diseases.Recommended Intake: The recommended amount of sodium per person is no more than 6 grams per day, which is the size of a beer bottle cap.Many of the snacks we eat in our daily lives are also high in salt, so try to avoid overeating or checking the sodium content before eating. Also eat less salty foods such as salted and canned foods.

02、Limit sugar intake

Excessive intake of sugar will lead to abnormal glucose metabolism and dyslipidemia, which will lead to atherosclerosis and plaque formation, and increase the risk of cardiovascular and cerebrovascular diseases and diabetes. It is suggested that the usual staple food should be tie-in with appropriate whole grain food, avoid taking only white rice and refined noodles, and reduce the intake of sugary drinks or foods with more added sugar.

03、Quit smoking

Harmful substances in smoke, such as nicotine and carbon monoxide, can enter the bloodstream and damage the lining of blood vessels. They can also raise blood pressure and cholesterol, greatly increasing the risk of atherosclerosis and blood clots. In addition, it will cause damage to various organs such as respiratory tract and digestive tract, and increase the incidence of diseases such as lung cancer and stomach cancer.

04、Limit alcohol intake

Long-term drinking will damage liver cells, the ability to metabolize lipids will be significantly reduced, blood viscosity increases and damage blood vessels.Alcohol has direct toxicity to myocardial cells, which can cause myocardial injury and cardiac hypertrophy.

05、Limit intake of you high-fat foods

Long-term high-fat diet will increase the content of lipid substances such as cholesterol and triglycerides in the blood, leading to atherosclerosis and increasing the incidence of cardiovascular and cerebrovascular diseases.Recommended intake: 50 grams per person per day is recommended.Usually recommend the use of vegetable oil, less intake of animal fat or animal oil.Eat less fried food, fat meat, animal offal, cream products and so on.Meat can be appropriate to increase the intake of fish, recommended a small or moderate intake of beef, pork and other red meat.

06、Eat more dietary fiber

Dietary fiber reduces cholesterol absorption and promotes its elimination, as well as sodium and fat absorption. Such as whole grains, green leafy vegetables, fruits, etc.

07、Take more folic acid

Folic acid clears excess homocysteine from the blood, reducing irritation to blood vessel walls and preventing inflammation and plaque formation. Can eat more fresh green leafy vegetables, but also appropriate supplements of folic acid preparation.

08、Drink plenty of water

Drink at least 1500-1800 milliliters of water every day can promote the excretion of metabolites and improve the metabolic capacity of the body.