The cold wave is coming, please take care of your “cardiovascular”, and the ”heart-protecting tips” are here!

Affected by cold air

Temperatures dropped in many places, facing a cliff-like cooling

While keeping warm, please also protect your “cardiovascular system” which is sensitive to the cold.

Ambient temperature is an important factor affecting cardiovascular health . Cold weather can cause vasoconstriction, increased blood pressure, slow blood flow, increased blood viscosity, increased heart and brain load, atherosclerotic plaques that are prone to rupture, and coronary artery spasm, thereby inducing cardiovascular disease . Low temperature can also promote platelet aggregation, leading to thrombosis . Increased blood volume, increased cardiac blood output, and elevated blood pressure can easily lead to cerebral hemorrhage .

Taking myocardial infarction as an example, research has found that for every 1°C decrease in the average winter temperature, the incidence of myocardial infarction will increase by 2.2%. Therefore, when cooling down, you must protect your ” cardiovascular ” and do a good job in preventing cold!

How to protect your cardiovascular system in cold weather

1. Keep warm

Avoid cardiovascular stimulation from the cold and try to avoid going out. If you must go out, wear a mask and thick clothes to maintain your body temperature. When indoors, you should also maintain a suitable room temperature and use heating equipment such as electric heaters and air conditioners.

2. Healthy eating

Maintain a low-salt, low-fat, and low-sugar diet, and eat more foods rich in vitamins and fiber, such as vegetables, fruits, whole-wheat bread, etc. At the same time, avoid overeating and excessive drinking, and avoid smoking.

3. Proper exercise

Proper exercise can help the body retain heat and enhance cardiopulmonary function and blood circulation. It is recommended to choose indoor sports, such as yoga, jogging, etc., and avoid going out for exercise in extremely cold weather.

4. Emotional management

Stay in a good mood and avoid mood swings and excessive stress. You can relax by listening to music, reading, socializing, etc.

5. Regular inspection

Regularly conduct cardiovascular-related examinations, such as blood pressure, blood lipids, electrocardiogram, etc., to detect potential cardiovascular problems in a timely manner.

6. Drug control

If necessary, you should take medications prescribed by your doctor, such as antihypertensive drugs, lipid-lowering drugs, etc., on time to control your condition.

7. Healthy routine

Maintaining a regular sleep schedule, getting enough sleep, and good sleep quality contribute to cardiovascular health.

Which foods help protect cardiovascular disease

In the cold winter, choosing the right food is crucial for cardiovascular protection. Let me introduce it to you below!

Moderate intake of foods rich in vitamin C, such as citrus fruits and strawberries, can help lower blood pressure and cholesterol and enhance blood vessel elasticity.

At the same time, foods rich in potassium, such as bananas and potatoes, help eliminate excess sodium from the body and maintain stable blood pressure.

In addition, foods rich in high-quality protein, such as fish, lean meat and beans, are also good for cardiovascular protection. They can maintain blood vessel elasticity and reduce cholesterol and triglyceride levels.

Dietary fiber-rich foods, such as oats, apples and whole grains, also help regulate blood sugar and blood lipids.

Finally, foods rich in omega-3 fatty acids, such as deep-sea fish and nuts, can lower triglycerides and prevent thrombosis.