want to reduce the risk of coronary heart disease and stroke, can start from improving lifestyle:
quit smoking, physical activity and improve diet, control the risk factors and so on all can help us to reduce the risk, but specific what to do?
we give you find a guide to the world health organization recommends, it is aimed at the improvement of the mass suggestion, only for reference, you can communicate with the doctor is suitable for your own specific improvement plan.
the list 01
smoking cessation and
avoid passive smoking
some people will feel that i have been smoking for so many years, now quit is useless, but in fact, no matter from what age to start is never too late to quit smoking, because from the moment you stop smoking, your chances of occurrence of coronary heart disease and stroke should be reduced.
there are many kinds of method can try to stop smoking, suits own is the best, only a few key points can be shared with everyone:
◦ made up his mind to quit smoking in the heart, and tell family and friends around, get their help.
◦ make a plan to quit smoking, if completed milestones, give yourself a little reward.
◦ don't let oneself have the idea of"a".once a absorption, your addiction will appear again.
◦ give oneself to find something to do, busy don't want to smoke.
◦ avoid to go to some place for smoking, and keep enough sleep.
every day, the world health organization recommends should eat at least five copies of fresh fruit or vegetables(400~ 500 grams per day).a fruit is equivalent to a medium sized bananas, apples, oranges and mango.a vegetable is equivalent to two tablespoons of cooked vegetables, or a big tomato.
reducing the intake of salt and pickled food, eat more contain cellulose food more, eat fish twice a week, control the consumption.(men drink no more than two cups a day, not more than a cup of women.a glass of wine contains about 10 grams of alcohol, equivalent to 250 ml 250 ml beer, a glass of wine or 25 ml of the alcohol content of whisky.)
about the intake of fat can refer to the table below.
in addition, reduce cooking oil, cooking food with barbecue, boiled, grilled, steamed, rinse, baking method or microwave oven instead of fried, cooked meat before take off the fat and skin, eat chicken instead of red meat such as beef, pork and lamb), can let us in a more healthy way to get fat.
the list 3
how do i know whether obesity
a body mass index(bmi) can you tell us.the ideal bmi values should be between 18.5 to 24.9 kg/m2.a bmi greater than 25 kg/m2 for overweight, bmi greater than 30 kg/m2 for obesity.along with the increase of bmi, the pathogenesis of coronary heart disease, stroke and diabetes risk also increases.
calculation method is as follows:
central obesity is more dangerous
pay particular attention to the central obese people will be higher risk of coronary heart disease and stroke, male waist circumference is greater than or equal to 102 centimeters or women's waist circumference is greater than or equal to 88 cm is the central obesity.now the quantity to your waistline.
the list 4
should do at least 30 minutes of physical activity every day, don't have to be a complete, activity can be allocated in a whole day to finish.can be any form of activity or exercise.such as walking, garden work, housework and play games with children, are in the form of physical activity.do not sit in front of the tv for too long.
the above content to help us improve the way of life, so as to prevent coronary heart disease and stroke.
if you have already suffering from hypertension, hyperlipidemia and diabetes, in addition to keep the healthy way of life, but also insist on taking drugs, regular monitoring index of blood pressure, blood lipid, blood glucose, and promptly inform the doctor himself.