Stroke can be fatal, protect blood vessel health, remember: one more, two less, three controls! What exactly are they?

The incidence of cardiovascular and cerebrovascular diseases is increasing year by year, which seriously affects our physical and mental health. Someone once said: to prevent cerebral hemorrhage and protect blood vessel health, remember to control one more, two less and three less. What exactly does one more, two less and three controls mean?

According to epidemiological data, in 2000, there were nearly 2.5 million deaths from cardiovascular and cerebrovascular diseases in China, including 654.38+0.395 million deaths from cerebrovascular diseases. According to the statistics of Ministry of Health 200 1, the mortality rate of cerebrovascular diseases accounts for 20.42% of the total deaths. According to the data forecast, by 2020, stroke will still be the first cause of human death. It can be seen that the harm of cerebrovascular diseases to human health plays an important role in chronic non-communicable diseases. Preventing cerebrovascular diseases and protecting vascular health have become the top priority.

Eat more vegetables.

Many times we are talking about eating more vegetables. Vegetables contain more nutrients, and vitamin C is the nutrient contained in all vegetables. Vitamin c participates in the synthesis of collagen content in arterial wall. Lack of vitamin C will lead to the increase of fragility and permeability of arterial wall, and blood vessels are prone to problems. At the same time, vitamin C participates in the reaction of cholesterol degradation into bile acids, which can prevent atherosclerosis. Vegetables are an important food source of vitamin C.

Eat less salt.

Eating too much salt can lead to high blood pressure, which can induce stroke. For patients with hypertension, salt intake should be better controlled, and attention should also be paid to invisible salt in food. Seasonings such as soy sauce and sweet noodle sauce are actually high-salt foods, but they are often ignored by the public. When buying food, be sure to look at the content of sodium ions in the nutritional composition table of food, and then choose the right food.

Eat less sugar

Sugar will make food taste better, and foods with high sugar content will make people feel happier. However, it is found that the relationship between sucrose consumption and the incidence and mortality of cerebrovascular diseases is more important than fat consumption. The liver can synthesize very low density lipoprotein from free fatty acids and carbohydrates. Excessive carbohydrate intake will also increase blood triglycerides, so eat less sugar in your daily diet.

Control fat intake

In the daily diet, salt strictly controls the intake of fat and the proportion of saturated fatty acids, and increases the intake of monounsaturated fatty acids. Try not to eat animal oils containing more saturated fatty acids, such as lard and butter, and use vegetable oils containing unsaturated fatty acids, such as peanut oil, sesame oil, soybean oil and corn oil, which should also be changed. The daily intake should not exceed 25 grams. At the same time, try to reduce foods with high fat content and eat less fried foods.

Control weight

Weight is one of the important indexes of the body. Although you are not required to have a model figure, you should control your weight within the standard weight. Obesity is the inducing factor of many diseases, and so are cerebrovascular diseases. The longer the belt, the longer the life. Weight control is the most basic requirement. Don't let yourself get pregnant.

control one's blood pressure

Hypertension is easy to cause hypertension, which is the main inducing factor of cerebral hemorrhage. For patients with hypertension, controlling blood pressure can avoid accidents. In addition to taking medicine on time, patients with hypertension also need to adjust their diet structure and work habits. Of course, exercise is also necessary. Don't forget to keep exercising every day.