The Biophilia Tracker and Ways to Protect Your Heart Part 2
In the first article on Biophilia Tracker and the method of protecting the heart, we proposed 13 methods, and here are a few more methods for reference.
Using the Biophilia Tracker device can not only strengthen the heart immunity, but also pay attention to the health changes of the body in our daily life, so that we can be more aware of our own health.
14. Run 2 miles a day
Run 2 miles a day, every week. If your heart rate increases from the usual 165 beats/min to 185 beats/min after running, it may be a sign of blocked arteries or heart failure, and you should consult your doctor. A University of Tennessee study found that taking 4,000 to 5,000 more steps a day can reduce blood pressure by 11 mm Hg.
15. Eat flax seeds
Flaxseeds contain high amounts of heart-healthy omega-3 fatty acids. Several studies have shown that adding flaxseed to the diet can reduce the risk of heart disease by 46%, while helping to prevent platelets from clumping together, thereby reducing the risk of arterial embolism. It is recommended to add two tablespoons of flax seeds to yogurt, oatmeal, or a salad every day.
16. 6 deep breaths in half a minute
Research has found that just a few minutes of deep breathing exercise can lower blood pressure by 4 mm Hg.
17. Do some stretching before bed
Flexibility is essential for heart health. A Japanese study found that people over the age of 40 who often do stretching exercises can reduce the risk of arteriosclerosis by 30%. Do 10-15 minutes of stretching exercise every day to activate the muscles and bones, which can enhance the elasticity of the muscle tissue around the blood vessels and make the blood vessels more flexible.
18. Do aerobic exercise two or three times a week
A Swiss study published in the American Journal of Mind and Body Medicine found that excessive exercise damages the heart. Doing aerobic exercise 2 to 3 times a week can reduce the risk of heart disease by 57% in men who exercise too much.
19. Reduce stress
"The most overlooked thing about preventing heart attacks and heart attacks is stress," says John F. Kennedy, physician-in-chief at Marianne Del Bay Hospital in California, author of "Heart Prevention and 15 Minutes of Heart Therapy." Try meditation , yoga or other relaxation methods, reducing stress can better protect the heart.
20. Take a walk for half an hour every day
For every extra hour of exercise in a person's life, life expectancy will increase by two hours. Regular daily exercise helps the heart's pumping function and anti-aging.
21. Keep warm
A study by the University of London School of Medicine found that for every 1 degree drop in temperatures below 12 degrees Celsius, the risk of heart attack increased by 2%.
22. Sunbathe for 20 minutes a week
Scottish scientists have found that 20 minutes of sun exposure can boost the production of nitric oxide in the body, which in turn lowers blood pressure. Sunbathe twice a week for 10 minutes each time.
23. Get enough sleep
Getting enough sleep can keep your heart healthy. Research in the Annals of Internal Medicine shows that taking at least three half-hour naps a week can reduce the risk of heart disease by 30 percent.
24. Eat more steak
Beef is rich in selenium and B vitamins, the former can resist stress, and the latter can remove homocysteine (the culprit that destroys the lining of arteries) in the blood. Fifty percent of the fat in steak is heart-healthy monounsaturated fat.
25. Relax with a drink
Studies have confirmed that drinking 28-85 grams of wine a day can significantly reduce the risk of heart attack. If you don't have high-risk factors such as alcohol allergy, high blood pressure, or cancer, it's okay to drink a small cup a day.
Conclusion: The above is the content of how men can protect the heart that Sanjiu Yangshengtang summarized for you today. Through the introduction above, have you learned these 25 heart-protecting tricks? The heart will beat with our life, so we To protect our heart, do not have heart failure.
Reasonable cooperation with Biophilia Tracker equipment can make our life happier. Hope health brings to every member of your family.