Heart disease prevention measures

The core logic of clinically recognized heart disease prevention is very simple - grasp the two core starting points of "daily habit adjustment" + "regular risk screening", without relying on any expensive health products or special treatments. Doing these two points can control more than 90% of the foreseeable risk of disease.

I have been in the cardiology department of a tertiary hospital for almost ten years and have seen too many cases of myocardial infarction and heart failure that could have been avoided. Most of them were caused by the two sentences of "I think I am young and will be fine" and "if it doesn't hurt or itch, don't worry about it." Last month at a community free clinic, I met a 42-year-old technical director of an Internet company. The annual physical examination only looked at transaminase and uric acid indicators. He never cared that his low-density lipoprotein had been high for three years. He usually stayed up for half a month to catch up on projects, drank American ice cream in the morning to refresh himself, and drank liquor with clients after get off work. As a result, he fell to the subway station due to chest pain on the way to get off work. Two stents were sent to him. When he woke up, the first thing he said was, "I rarely catch colds, how could I have a heart attack?"

When it comes to diet, there is a lot of quarrel on the Internet nowadays. One group says that one needs to be vegetarian to clear blood vessels, and the other group says that one needs to be ketogenic and low-carb to be healthy. The old experts I have contacted also have their own clinical experience - I have seen an old man who has been vegan for 20 years have cleaner blood vessels than many young people, and I have also seen a girl who has been vegan for three years. Her homocysteine ​​level has increased to 3 times the normal value, and she has more blood vessel plaques than people who often eat meat. In fact, there is no need to go to extremes. There is no need to eat boiled vegetables every day, and don’t eat hot pot and barbecue every day. Usually add more whole grains and dark green vegetables, eat deep-sea fish two or three times a week, and limit red meat such as pork, beef, and sheep to less than 500 grams per week. Add sugar and trans fatty acids as much as possible. I occasionally eat butter hotpot with friends, and just walk more the next day. I don’t need to be anxious about a mouthful of meat. Emotional anxiety can hurt my heart more than that mouthful of meat.

There is no need to study exercise. I once had a patient tell me, "How can I still have high blood lipids even if I walk 20,000 steps a day?" When I saw that he was walking no faster than a snail, and he would stop to check his phone from time to time, it would be useless no matter how much he walked. The amount recommended by the American Heart Association is actually very loose. Just 150 minutes of moderate-intensity exercise per week. What is moderate-intensity exercise? It means you can talk but can't sing when you exercise. Brisk walking, riding a bicycle, swimming, or even doing aerobics at home along with videos will all count. You don't have to take 10,000 steps. Walking too much will hurt your knees, which is not worth the gain. I usually get off the subway two stops early and walk back from work. On weekends, I go to the park and climb a hill with my family, which is enough.

Oh, by the way, many people think that prevention relies on eating, drinking and exercising, and the most common thing to miss is regular screening. If you are over 30 years old, don’t think you are young and don’t need to check. I hired a 28-year-old salesperson last year. He often stayed up late to accompany customers. His blood pressure had been 150/90 for several years. In fact, those over the age of 30 should have their blood pressure, blood lipids, and blood sugar checked at least once a year. Those with a family history of high blood pressure and diabetes should start checking five years earlier. Those over the age of 40 should have a carotid artery ultrasound every year to see if there are plaques. It is much more useful than searching for "vascular scavenger" health products every day.

Another point that is rarely mentioned is that you should not hold your breath all the time. I used to have a 62-year-old aunt who did very well in diet and exercise, and her blood lipids and blood pressure were stable. She had a short temper, and she loved to quarrel with her wife. Whenever she quarreled, her chest would feel tight. Last time, she had a quarrel with her husband because her grandson signed up to volunteer, and she was sent here for a heart attack. She was rescued, but most of her heart function was damaged, and she will not be able to do heavy work in the future. Academic circles are now increasingly emphasizing the impact of emotions on the heart. People who are chronically anxious, irritable, and always trapped in emotional internal friction have a risk of heart disease that is more than twice as high as that of people with a calm mind. Don't compete with yourself and be less angry. It is more effective than any tonic.

Every time I give education to discharged patients, the most common thing I say is: "Eat well, sleep well, don't get angry, and have regular physical examinations, which are 100 times more effective than the skin care products you spent tens of thousands of dollars on." ”The prevention of heart disease has never been a profound knowledge, it is just the truth you have heard since childhood. The difficulty is never knowing these truths, it is just being able to do them in a down-to-earth manner after knowing them.