More and more elderly people are dying of heart failure? The doctor reminds: 3 things, no matter how much you love, you must quit!
"I thought it was just the ordinary exhaustion of old age. Mr. Zhu recalled the first time he felt tightness in his chest, and he did not take it as a warning at the time. However, not long after, on an ordinary afternoon, Mr. Zhu suddenly fainted at home and was rushed to the hospital. The diagnosis was heart failure, a problem that is becoming more common in older people.
Heart failure, in simple terms, is the inability of the heart to pump blood efficiently to meet the body's needs. Many people think it's a natural process of old age, but in fact, there are some everyday habits that can cause silent but fatal damage to the heart. Changing these habits can significantly improve the quality of life and even prolong life.
First of all, smoking is the enemy of heart health. Everyone may have heard that smoking is bad for your health, but few people know that smoking directly damages the heart and leads to coronary artery disease, which is a major cause of heart failure. Even passive smoking puts a lot of strain on the heart.
Next up is the issue of diet. A diet high in salt and fat is responsible for high blood pressure and arteriosclerosis, both of which are catalysts for heart failure. Improving your diet, reducing your salt and unhealthy fat intake, and choosing more vegetables and whole grains can help keep your blood vessels healthy and elastic.
Weight management should not be overlooked. Overweight and obesity are important risk factors for heart failure. Excess weight increases the burden on the heart, forcing it to work harder to pump blood. Weight control through moderate physical activity and a healthy diet is a long-term protection for the heart.
You may be wondering, are these changes difficult? In fact, everyone can adjust them gradually according to their own situation. For example, if you have a habit of smoking, try to reduce the amount of cigarettes you smoke and gradually reach a complete quit. In the diet, you can gradually reduce the proportion of high-salt and high-fat foods and increase the intake of vegetables and fruits. As for exercise, start with a simple walk and slowly increase the amount of activity to allow your body to get used to it.
Mr. Zhu's story has a good ending. After initial treatment and lifestyle adjustments, his condition improved significantly. "I can now go for a walk in the park with my grandchildren, which I never thought I could have imagined," he said. "By changing your habits, your heart health is guaranteed and your quality of life improves.
And on top of these daily adjustments, there are some lesser-known heart health tips. For example, getting enough sleep is essential for the heart. Studies have shown that adults need at least 7 to 8 hours of sleep per night to help the heart recover and repair. Not only does sleep deprivation increase the risk of heart disease, but it can also lead to other health problems such as high blood pressure and diabetes.
In addition, learning to reduce stress is also an important part of maintaining heart health. Long-term stress causes the body to produce more stress hormones, such as cortisol, which can cause damage to the heart in excess over a long period of time. Simple breathing exercises, yoga, or daily walks can help reduce stress.
Let's talk about the importance of water. The human body is about 70% water, and drinking a moderate amount of water can not only help maintain electrolyte balance, but also prevent blood from becoming too viscous, reducing the pressure on the heart to pump blood. Most healthy adults need to drink about eight glasses of water a day, and this amount needs to be adjusted according to the individual's activity level and the climate in which they live.
Also, don't underestimate the nuts and seeds you see on supermarket shelves every day. Foods like walnuts, almonds, and flaxseeds are rich in omega-3 fatty acids, which are extremely good for the heart. Not only can they help lower cholesterol but also reduce inflammation, which is key in preventing cardiovascular disease.
While many people are aware of the importance of exercise for health, few realize that moderate exercise can directly affect the structure and function of the heart, making it healthier and stronger. Without the need for high-intensity training, regular moderate-intensity exercise, such as brisk walking, swimming or cycling, for a total of 150 minutes per week can significantly improve heart health.
These simple but effective lifestyle changes will not only improve your overall health, but also provide strong protection for your heart. No matter how old you are, it's never too late to start paying attention to these details to keep your heart stronger and your life more vibrant.
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