Can eating apples for a long time prevent cardiovascular disease? Reminder: After the age of 60, it is recommended to do 5 things

Apple, a guy who can be seen everywhere at fruit stands, is a well-known star in the health circle, and is even known as a "natural heart bodyguard". Many people believe that an apple a day is no longer a dream to stay away from the doctor. So the question is: can eating apples for a long time really prevent cardiovascular disease? If you are 60 years old, can eating apples alone protect your heart health? Today, let's unveil the "mystery" of this fruit, see what "miracles" it can bring, and by the way, remind friends over 60 years old: apples are really not enough, you have to do 5 things well!

Can apples really prevent cardiovascular disease?

Speaking of apples, do you feel that when you bite into it, they are crunchy, sweet and sour, with a little fragrance, and you can eat comfortably. But can this fruit alone prevent cardiovascular disease? At first glance, Apple may sound like a natural "heart guard", but it's far from that simple.

Apples are indeed rich in dietary fiber, vitamin C and various antioxidants, especially the flavonoids in apple peel, which do not look inconspicuous, but play an important role in antioxidant and anti-inflammatory. Studies have shown that flavonoids can help remove free radicals in blood vessels, reduce blood vessel damage, and lower blood lipids, thereby indirectly reducing the risk of arteriosclerosis. In addition, the fiber in apples can help reduce blood cholesterol levels, which has a positive effect on the prevention of cardiovascular diseases such as high blood pressure and heart disease.

However, the idea that eating an apple can solve cardiovascular problems is not realistic. Many people think, anyway, apples have so many benefits, after eating this one, my heart will be healthier. But in fact, it is not enough to eat apples, you must also pay attention to a balanced diet and maintain a good schedule and exercise habits. Apples are part of a healthy diet, but it's not a "miracle cure." More importantly, for people over 60 years old, it is not enough to rely on Apple, but also to do more cooperation.

After the age of 60, don't just eat apples, you have to do these 5 things

When you reach the age of 60, the state of your body is very different from when you were younger, and the "patience" of the heart and blood vessels has also decreased. Protecting cardiovascular health is more than just eating an apple. Scientific research and clinical experience tell us that people over the age of 60 must do something special to better protect their hearts.

1. Go to bed early and wake up early, and maintain a regular routine

As we age, it is possible that the biological clock becomes less "precise". Sleeping late, staying up late, and having irregular schedules can put a lot of burden on the heart. Studies have shown that irregular work and rest may cause fluctuations in blood pressure and increase the risk of heart disease. Moreover, staying up late can also lead to an increase in blood lipids, which in turn affects the health of blood vessels.

Therefore, for those over 60 years old, going to bed between 10 and 11 p.m. is a good habit to maintain a healthy heart. At this point, apples can't help you replace a healthy routine. Regular work and rest every day and giving the heart a sufficient rest time are the most effective "preventive shots" for cardiovascular health.

2. Move more, lie down less

At the age of 60, many people may think that it is better to be less active and lie down and rest, after all, they are older. However, one of the biggest killers of heart disease is lack of exercise! Scientific studies have shown that daily moderate-intensity aerobic exercise, such as brisk walking, cycling, swimming, etc., can effectively improve heart health, lower blood pressure, and reduce the risk of heart disease. One study showed that 150 minutes of moderate-intensity exercise per week reduced the risk of heart disease by 30 percent in older adults.

In addition, exercise can also increase the good cholesterol (HDL) in the body, help reduce the bad cholesterol (LDL), and make the blood vessels more open. The benefits of exercise are not limited to the heart, it can also improve mood and immunity, which is simply a "panacea" for physical and mental health. So, it's useless to just eat apples, it's more active! If you sit still, your heart will lose your temper. Don't let yourself be lazy enough to just nibble on apples, but still have to stand up and move to stay active.

3. Reduce salt and stay away from high-salt foods

When it comes to high-salt foods, many people may think, isn't salt just to add some flavor to dishes, how can it be regarded as a "health killer"? In fact, excessive salt intake, especially in people over 60 years of age, can lead to water retention and increased blood pressure, which increases the burden on the heart. Long-term excess salt can cause blood vessels to become stiffer, which increases the pressure on the heart, ultimately increasing the risk of heart disease.

The World Health Organization (WHO) recommends that adults should not consume more than 5 grams of salt per day. But many processed foods, takeaways, and snacks contain frighteningly high levels of salt, and you don't even know that you eat too much. Therefore, friends over 60 years old should minimize salt intake, stay away from high-salt foods, try to choose natural and fresh ingredients, and cook by themselves. It's okay to have an occasional snack with added salt, but don't get into the habit of being a long-term salt addict.

4. Control your weight and avoid obesity

Obesity is the "accelerator" of many cardiovascular diseases. Excess weight not only increases the burden on the heart, but also leads to abnormal fluctuations in blood sugar and blood lipids, which in turn increases the risk of diseases such as heart disease, high blood pressure and stroke. In particular, the accumulation of abdominal fat has become the "biggest enemy" of modern people's health.

Although apples can help lower blood lipids, if you eat fried chicken and hamburgers while nibbling on apples every day, it will not work even if you eat more apples. Therefore, friends over 60 years old should pay attention to maintaining an appropriate weight to avoid the occurrence of obesity. Proper diet and regular exercise are the most effective ways to control weight. Measuring your weight and waist circumference once a year, and doing regular health check-ups, can help you detect problems in time and prevent them from occurring.

5. Regular physical examination to monitor blood pressure and blood lipids

The older you get, the more likely you are to have problems with your blood vessels. High blood pressure, high blood lipids, and high blood sugar are almost unavoidable, especially for people over 60 years old. If you don't have regular check-ups, problems such as heart disease often come unnoticed. Therefore, friends over the age of 60 must have regular physical examinations, especially to monitor blood pressure and blood lipid levels.

If blood pressure is higher than the normal range, antihypertensive measures should be taken promptly; If blood lipids are too high, consider adjusting your diet and combining it with medication. Regular physical examinations are not only for the purpose of disease detection, but also for prevention, so as to achieve early detection and early treatment, and reduce the probability of heart disease and other diseases.

Derivative question: Can anti-aging drugs replace healthy diet and exercise?

As we age, aging is inevitable. But in recent years, there has also been a lot of discussion about anti-aging drugs. Is it possible to take certain medications instead of a healthy diet and exercise to stay young? The answer is: no. Anti-aging drugs may slow the aging process to some extent, but they are not a substitute for a healthy lifestyle. Lifestyle changes such as a healthy diet, moderate exercise, and regular work and rest are the foundation for maintaining health.

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Do you eat apples everyday? What do you think are the biggest health benefits of apples?

Aside from apples, what other foods or lifestyle do you know that are particularly beneficial for cardiovascular health?