During the winter solstice, "nourishing the heart" for a while, three tricks teach you to prevent sudden cardiac death.

The winter solstice is a very important solar term in China lunar calendar, and it is also a traditional folk festival. With the arrival of the winter solstice, the coldest "three or nine days" of the year begins, which is also a good opportunity and critical period for health care.

Winter is also the high incidence season of sudden cardiac death, and the high incidence period is from winter to around. If you don't have a "heart" in this solar term, you will not only get sick all winter, but also leave long-term hidden dangers to your body and increase the risk of sudden cardiac death.

Therefore, it is recommended that you pay special attention to the following three aspects for health care before and after the solar term of winter solstice:

Ensure adequate vegetables and fruits.

Unbalanced diet, especially insufficient intake of vegetables and fruits, is an important reason for the high incidence of cardiovascular and cerebrovascular diseases.

It is suggested that patients with cardiovascular diseases eat about 600g vegetables (200g dark green vegetables) and 300g fruits every day.

After the winter solstice, you can eat more seasonal vegetables (white radish, potatoes, Chinese cabbage and mustard), bright red vegetables (tomatoes, colored peppers and purple cabbage) and dark green vegetables (spinach, celery, broccoli and chrysanthemum).

As for fruit, I suggest you eat more apples and grapefruit.

Apples can supplement enough water-soluble dietary fiber, reduce the incidence of heart disease and lose weight.

Red grapefruit is rich in lycopene and anthocyanins, which can prevent heart disease, urinary system diseases and prostate cancer.

Increase foods rich in unsaturated fatty acids.

Foods rich in monounsaturated fatty acids and omega-3 polyunsaturated fatty acids can prevent coronary heart disease.

It is suggested that patients with cardiovascular and cerebrovascular diseases should eat more olive oil rich in monounsaturated fatty acids, camellia oil and linseed oil rich in omega-3 polyunsaturated fatty acids, nuts, fish and shrimp meat, and reduce foods rich in saturated fat and trans fatty acids, such as fat, fried food, lunch meat, ham, bacon and enema.

It is difficult for middle-aged and elderly people in China to ensure a balanced intake of linseed oil and fish and shrimp.

Therefore, it is strongly recommended that patients with cardiovascular and cerebrovascular diseases eat a packet of mixed nuts every day (10~25g).

Nut is a kind of food rich in protein, minerals, dietary fiber and other nutrients. Although the oil is high, nuts are mainly unsaturated fatty acids, so they can lower cholesterol, prevent coronary heart disease and stabilize blood sugar.

In addition, nuts are also rich in vitamin E, so they also have a significant effect on preventing aging.

After the solstice in winter, it is also the coldest time of the year. Eating nuts in moderation can also keep out the cold and enhance physical fitness.

Increase the intake of high-potassium food

Hypertension is closely related to cardiovascular and cerebrovascular diseases. It is suggested that patients with cardiovascular and cerebrovascular diseases should eat a diet with high potassium and low sodium in winter. Ensure that the daily intake of potassium is 2000mg/d and the daily intake of edible salt is 5g/d (it is best to control the daily intake of edible salt in patients with hypertension at 3g/d).

Longan, banana, raisin, kelp, fungus, sweet potato, soybean, kidney bean, lentil, pea, mung bean, wheat germ, crab, flounder, tuna, cod, etc. These foods are generally high in potassium, and moderate intake is beneficial to the heart and muscle function of human body.

In short, to prevent cardiovascular and cerebrovascular diseases, it is necessary to increase vegetables and fruits rich in dietary fiber and minerals; Reduce foods rich in saturated fat, cholesterol and trans fatty acids, and increase the intake of foods rich in omega-3 polyunsaturated fatty acids; Maintain a high potassium and low sodium diet; Eat less sweets, quit smoking and limit alcohol.

As the saying goes: "Winter disease is cured in summer", the ancients believed that tonic in winter solstice has three times the effect as usual. So, don't miss the best opportunity to make up for it in a year ~