I drank corn silk for so long, but it was all in vain!

As winter approaches, the weather changes significantly, and cardiovascular and cerebrovascular diseases also enter a high incidence period. What to eat to protect the heart? What to eat to protect blood vessels? This is also the most concerned topic for all patients with "three highs" and cardiovascular and cerebrovascular diseases.

Let’s take a look at the 10 foods listed in the “China Healthy Lifestyle Guidelines for Preventing Cardiovascular and Metabolic Diseases”.

1. Cereals and potatoes

Grains are whole grains, mainly unprocessed grains. Our staple foods are mainly steamed bread, cakes, noodles made from flour, and rice or rice noodles processed from rice. These are all refined grains. A large number of studies have confirmed that excessive consumption of refined grains will increase the risk of three highs, obesity, and cardiovascular and cerebrovascular diseases.

The "Guidelines for China's Healthy Lifestyle to Prevent Cardiovascular Disease" (hereinafter referred to as the "Guidelines") point out that increasing whole grains can help reduce the risk of type 2 diabetes and cardiovascular disease and mortality.

It is recommended that each person can eat 50 to 150 grams of whole grains and beans and 50 to 100 grams of potatoes every day.

2. Fruit

The "Guidelines" mention that increasing fruit intake can reduce the risk of high blood pressure, stroke and major cardiovascular diseases, and recommend 200 to 350 grams of fruit per person per day.

3. Vegetables

The "Guidelines" mentioned that increasing vegetable intake can reduce the risk of hypertension, stroke and major cardiovascular diseases. Each person should eat 300 to 500 grams of vegetables per day, use less oil and salt when cooking, use hot pans and cold oil, and stir-fry quickly.

4. Fish

The "Guidelines" point out that for people who eat relatively little or no fish, increasing fish intake can reduce the risk of cardiovascular disease and death. 300-525 grams of fish per week, or at least 2 times a week.

5. Soybeans

The "Guidelines" point out that eating soy products can help reduce the risk of cardiovascular disease. It is recommended to eat an average of 25 grams of soybeans or related soy products, such as soybeans, black beans, tofu, and dried tofu, every day.

6. Nuts

The "Guidelines" indicate that moderate intake of nuts can help reduce the risk of coronary heart disease and stroke. Are you eating a handful of nuts a day?

7. Milk

The "Guidelines" point out that compared with those who never drink milk, those who drink 150-300 grams of milk every day have a 23% lower risk of cardiovascular disease. Are you drinking 300-500 grams of milk and dairy products every day?

8. Tea

The "Guidelines" mentioned that people who are accustomed to drinking tea have a lower risk of cardiovascular disease.

9. Coffee

The "Guidelines" mention that moderate coffee (freshly ground coffee) has cardiovascular protective benefits.

10. Chili

The "Guidelines" mention that people who regularly eat spicy food have a 22% lower risk of coronary heart disease.

Therefore, the truly healthy foods that can protect blood vessels and the heart are diversified foods, the ten major categories of food listed above, rather than ten specific foods. On this basis, try to diversify your food as much as possible, so that you can eat healthily!

In addition, it should be noted that there is no specific food that can directly protect blood vessels and the heart; eating hawthorn, onions, fungus, celery, drinking corn silk, or any health tea or health tea are all nonsense and rumors!

Comes with 5 daily heart-protecting habits,

Start early and reap the benefits early!

1. Control your diet

You should control your diet and maintain a healthy weight; eat more foods rich in dietary fiber, such as celery, spinach, corn, bran, etc.; pay attention to replenishing water and drink a glass of warm water on an empty stomach in the morning.

2. Wake up when you feel sleepy

In autumn and winter, people with high blood pressure should pay more attention to sleep, go to bed late and get up early; keep their emotions stable and not be too anxious or irritable; pay attention to the length of their naps, 15-30 minutes is appropriate; be careful to drink less caffeinated beverages, such as coffee, tea, etc.; do not eat a full meal before going to bed and avoid strenuous exercise.

3. Exercise moderately

Appropriate outdoor exercise can not only enhance blood circulation and improve cardiopulmonary function, but also help reduce fatigue in autumn and lose weight and keep fit. Ba Duan Jin, Wu Qin Xi, Yi Jin Jing and Tai Chi are all suitable exercises.

4. Take a blood pressure test

Check your blood pressure and seek medical attention promptly if you feel any discomfort; patients with high blood pressure should use medications rationally and not add or subtract medications without authorization; test blood sugar, blood lipids and other physical and chemical indicators at the same time.

5. Press the acupoints

You can choose Neiguan, Shenmen, Tanzhong and other acupoints. Use the thumb or index finger to press the acupoints, alternately left and right, until you feel soreness, numbness, swelling, pain, heat, etc. Do it once in the morning and afternoon every day, and massage each acupoint for 2-3 minutes.