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Cardiovascular disease has become the world's number one killer on World Heart Day!

 Last Update: 2021-11-11
 Source: Internet
 Author: User

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Original: Ruan Guangfeng

Today is September 29th, the 22nd World Heart Day
.

World Heart Day is determined by the World Heart Federation.
The purpose is to promote knowledge about heart health and make everyone realize that life requires a healthy heart
.

Diet is also very important for cardiovascular health and prevention of cardiovascular disease
.
So, how can eating better protect your heart health? Today we are going to talk about how to eat more to protect the heart
.

1.
The terrible number one killer: cardiovascular disease!

Cardiovascular disease is a category of heart and vascular diseases, including coronary heart disease, cerebrovascular disease, rheumatic heart disease and other diseases
.
More than four-fifths of cardiovascular deaths are due to heart attacks and strokes, and one-third of deaths occur in people under 70 years of age
.

According to the World Health Organization (WHO), cardiovascular disease is a major cause of death in the world, and it is estimated that 17.
9 million people are killed every year
.
Therefore, it is true that cardiovascular disease is the number one killer threatening human life and health
.

Statistics from the American Heart Association show that from 2013 to 2016, 48% (120 million) of adults in the United States suffered from cardiovascular disease
.
In our country, the cardiovascular disease situation is equally severe
.
In 2020, a large-scale investigation by the National Center for Cardiovascular Diseases analyzed the cardiovascular health status of 980,000 people in China from 2015 to 2019, and found that 10.
3% of residents were people at high risk of cardiovascular disease
.
In 2018, cardiovascular deaths accounted for the first cause of death among urban and rural residents, 46.
66% in rural areas and 43.
81% in urban areas
.

Therefore, caring for heart health and preventing cardiovascular disease are important things that everyone should pay attention to
.

2.
What causes cardiovascular disease?

The causes of cardiovascular disease are very many and complex, including genetic, physiological and other factors
.

From the perspective of behavioral risk factors, the most common risk factors currently include: smoking, drinking, lack of physical activity and unhealthy diet
.

·Smoking

Every year, approximately 1.
9 million people worldwide lose their lives due to coronary heart disease caused by tobacco use or secondhand smoke exposure, accounting for about one-fifth of global coronary heart disease deaths
.
An estimated 382,000 people died from exposure to coronary heart disease caused by secondhand smoke, accounting for 4.
3% of the total deaths from coronary heart disease
.

·Lack of physical activity

The Chinese Chronic Disease Prospective Study (CKB) conducted an average follow-up of 7.
5 years of more than 487,000 people without cardiovascular disease at baseline.
The results showed that there was a significant negative correlation between total physical activity and cardiovascular death
.
In other words, the less physical activity, the higher the risk of death from cardiovascular disease
.
Nowadays, most people live at home.
They usually sit in a quiet state for a long time at work and lack proper exercise after work.
This life>
.

·Alcohol

Regular drinking is more likely to suffer from high blood pressure, hypertriglyceridemia, myocardial diseases, etc.
, which is very detrimental to cardiovascular health
.
It is an excuse to say that drinking in moderation is good for the heart
.
Moderate drinking has no protective effect on cardiovascular health, and as alcohol consumption increases, blood pressure rises and the risk of stroke will increase
.

·Unhealthy diet

From the current point of view, high-salt diet, excessive intake of saturated fat, intake of processed meat products and excessive intake of sugar all increase the risk of cardiovascular disease, while insufficient intake of nuts, insufficient intake of whole grains, and fruit intake Insufficiency can also increase the risk of cardiovascular disease
.

3.
21 National Research: Refined grains are also sad!

When it comes to cardiovascular disease, everyone will first think that eating too much salt and too much oil is not good for the heart
.

Indeed, too much salt and fat intake, especially saturated fat intake, is not good for the heart
.
I won't expand on it here
.
Today I would like to remind you that you may not know-eating the staple food is also sad
.

In a recent CCTV program, an expert pointed out that low-quality carbon water is more harmful than fat
.
Low-quality carbs include the staple foods we usually eat, such as white rice, white steamed buns, rice porridge, and bread
.

This year, a study conducted 16 years of analysis on 137,130 participants from 21 countries and regions, and found that eating large amounts of refined grains is associated with a higher risk of major cardiovascular disease, stroke, and premature death; every day; Eating more than 350 grams of refined grains increases the risk of premature death by 27%, the risk of heart disease by 33%, and the risk of stroke by 47%
.

China's disease mortality rate due to irrational diet is the second lowest in the world, and one of the important reasons is that it eats too little whole grains
.

Refined processing will cause the grains to lose a lot of nutrients, and the refined processed grains have almost only starch and no dietary fiber.
After eating, the digestion speed is very fast, which is not conducive to the control of blood sugar and weight, and it is also harmful to the cardiovascular system
.
Compared with refined grains, whole grains contain more dietary fiber, vitamins, minerals and phytochemicals
.
The "Scientific Consensus on Whole Grains and Health (2021)" also pointed out that eating more whole grains can reduce the risk of chronic diseases such as cardiovascular disease, colorectal cancer, and type 2 diabetes
.

4.
Take care of your heart, you should eat like this!

Take care of heart health, exercise more and try to quit smoking
.
In terms of diet, it is recommended that everyone should mainly do 6 points:

(1) Eat more dietary fiber

Eat more whole grains, vegetables, fruits, beans, nuts and other foods to ensure that you consume 30-45 grams of dietary fiber every day
.
China's dietary guidelines recommend 50-150 grams of whole grains and miscellaneous legumes per day
.
However, more than 80% of adult residents in China have a serious shortage of whole grain intake.
The daily intake of whole grains for adult men is 13.
9 grams, and that for women is 14.
6 grams, which is far below the recommended intake
.
The daily amount of fruit should not be less than 200 grams, and the amount of vegetables should not be less than 200 grams
.
It is recommended that you eat half a catty of fruits and a catty of vegetables every day
.

(2) Eat less oil

In particular, excessive intake of saturated fat and trans fat will increase the risk of cardiovascular disease, especially saturated fat and trans fat
.
Note that the energy supply ratio of saturated fatty acid intake should not exceed 10% per day
.

Usually eat less fried food, and pay less attention to adding less oil and frying when cooking; eat less fat when eating meat, such as pork belly and big elbow; eat less fried food outside because of the oil you buy outside Most fried foods use palm oil, which contains a lot of saturated fat
.
However, there may be more trans fatty acids in vegetable butter, margarine, puff pastry, and pies, so be careful to eat less
.

(3) Eat less salt

Do not consume more than 5 grams of salt per day
.

The "hidden sodium" in condiments such as monosodium glutamate, chicken essence, soy sauce, fermented bean curd and processed foods such as plum and potato chips are also important sources of sodium
.
Many snacks and fast foods are high in sodium, such as potato chips, some hamburgers and pizza
.

In addition, the invisible salt in foods such as bean paste, hot sauce, mustard, sour kimchi, pickled cucumber, yellow sauce, soybean paste, fermented bean curd, and salted duck eggs cannot be ignored.
Try to avoid eating less or not
.

(4) Eat less processed meat products and more fish and shrimps and other aquatic products

Processed meat products, such as ham and sausages, are not good for the cardiovascular system due to the high amount of salt, so eat less
.
Usually, it is best to eat more fish and shrimp and other aquatic products, and eat fish at least 1-2 times a week
.

(5) Eat less sugar

Drink less sugary drinks, including pure fruit juices
.

Try not to drink sweet drinks, including a variety of carbonated drinks, tea drinks, lactic acid bacteria drinks, fruit drinks, brown sugar water, honey water, etc.
, and only a party occasionally, don't take the initiative to drink it when you are fine
.
If you want to drink, try to choose sugar-free drinks
.

Even if it is pure fruit juice, drink less and try to eat fruit directly
.
Whole fruit is best.
When squeezing fruit and vegetable juice, try to put more vegetables and less fruit
.

(6) Drink less or no alcohol

China's dietary guidelines recommend that children and adolescents, pregnant women and nursing mothers should not drink alcohol
.
If adults want to drink, men should not consume more than 25 grams of alcohol per day, and women should not exceed 15 grams
.
Can you not drink it?

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