In my medical career, I have encountered countless cases that challenged heart disease, but Aunt Li's story stands out the most. Aunt Li is a 70-year-old retired teacher who has historically suffered from mild hypertension and hypercholesterolemia until a health crisis made her decide to completely change her lifestyle. During a family gathering, she suddenly felt a sharp pain in her chest and was rushed to the hospital. The results of the examination showed that her coronary arteries were significantly blocked. Thankfully, timely medical intervention saved her life, but the incident touched her so deeply that she decided to fight this potentially deadly threat.
Under the guidance of her doctor, Aunt Li began to adjust her eating habits, engage in regular physical activity, and have regular heart health check-ups. After a few years, her health has improved significantly: her blood pressure and cholesterol levels are within the normal range, and she says she is more energetic than she was decades ago. Her story proves that small changes in daily life can significantly improve quality of life and health, even later in life.
Eat right: The first line of defense for heart health
Basic principles: low salt, low fat, high fiber
Heart-healthy dietary recommendations are first and foremost low in salt, fat, and fiber. A high-salt diet can lead to an increase in blood pressure, increasing the burden on the heart and the risk of stroke. A low-fat diet can help control cholesterol levels in the body and reduce the risk of heart disease and arteriosclerosis. High-fiber foods such as whole grains, vegetables, and fruits promote gut health and help lower blood sugar and cholesterol levels.
Recommended food
Whole grains: Oats, brown rice, and whole-wheat bread are preferred, as they are rich in dissolved fiber, which can help lower LDL (bad) cholesterol.
Vegetables and fruits: Fresh or frozen vegetables such as spinach, carrots, and bell peppers, as well as fruits such as apples, bananas, and oranges, are all preferred for heart health.
Fish: Fish rich in omega-3 fatty acids, such as salmon and mackerel, reduce the risk of heart disease.
Practical advice
To stick to a heart-healthy diet more effectively, it's recommended to have a one-week eating plan with three meals and one to two healthy snacks a day. For example, breakfast could be oatmeal with a serving of fruit, lunch could be grilled chicken breast with vegetable salad, and dinner could be a serving of grilled salmon and brown rice. When it comes to snack options, fresh nuts and fruits are ideal.
Regular exercise: Activates the strength of the heart
As an important organ of the human body, the health of the heart is directly related to the quality of life. The incidence of cardiovascular disease is higher in middle-aged and older people, but these risks can be significantly reduced through regular physical activity. Moderate exercise strengthens heart function and improves blood circulation, while also regulating blood pressure and lipid levels.
Heart-healthy exercise guide
Brisk walking: Brisk walking is a low-risk, high-benefit exercise that is suitable for all ages, especially middle-aged and older adults. Walking briskly for 30 minutes a day can strengthen the heart muscle and improve the blood supply to the heart.
Swimming: Swimming allows all parts of the body to be evenly forced, reducing the burden on the heart, while the buoyancy of the water reduces pressure on the joints. It is recommended to swim 2-3 times a week for 30 minutes each time.
Tai Chi: Tai Chi is a mind-body exercise that helps relax the heart and blood vessels through slow and continuous movements, which is extremely beneficial for maintaining heart health.
At the beginning of each exercise, it is recommended to warm up for 5-10 minutes to reduce sports injuries. The intensity of the exercise should be to be able to speak but not sing.
Healthy Habits: The Details Shape the Future
Heart health is not only about exercise, but also about the accumulation of daily habits. With a few seemingly inconspicuous changes, the probability of heart disease can be greatly reduced.
Adjustments to key lifestyle habits
Quality sleep: Getting enough sleep is the cornerstone of heart health. Adults should get 7-8 hours of sleep per night. Lack of sleep can increase the burden on the heart and cause problems such as irregular heartbeat.
Weight management: Maintaining a healthy weight is an effective way to reduce the burden on your heart. By eating properly and exercising regularly, you can keep your weight within the normal range.
Smoke-free and alcohol limitation: Smoking and excessive alcohol consumption are both important triggers of heart disease. Quitting smoking altogether and drinking alcohol in moderation (especially avoiding high levels of alcohol) has a protective effect on the heart.
When implementing these habits, you can set specific small goals, such as walking a certain number of steps a day or reducing your intake of high-fat foods once a week.
The maintenance of heart health needs to start from the details, and scientific diet, regular physical activity and healthy lifestyle habits are the three pillars of heart health. With a simple and practical approach, everyone can contribute to their own heart health. Although these actions are small, they have remarkable effects and are worthy of every middle-aged and elderly person's practice.