How to Protect Your Heart Health in the New Year

Author: Zhu Junrong, Head Nurse of the Neurology Department at the Navy Specialty Medicine Center. Review: Li Haiyan, Deputy Chief Nurse of the Vascular Surgery Department at the First Affiliated Hospital of Naval Medical University.

Title: How to Protect Your Heart Health in the New Year Introduction: Heart health can be maintained through nutrition, exercise, and managing emotions. Key measures include a low-salt, low-fat diet and exercise. Keywords: ['cardiovascular health', 'nutrition'] Main text: The heart, much like an unceasing power pump within our bodies, tirelessly delivers blood throughout every corner of our being, day and night. Each day, it beats around a hundred thousand times, pumping approximately seven thousand liters of blood, sustaining the vitality of life. However, in modern life, factors such as high blood pressure, high cholesterol, and smoking can quietly erode blood vessels, leading to atherosclerosis—where the vessels harden and narrow, impairing blood supply to the heart, and potentially triggering serious issues like coronary heart disease and myocardial infarction.

Please pay close attention when the following signals appear: Chest pain and tightness: There may be a squeezing pain in the anterior chest area, like being pressed by a heavy stone, which may sometimes radiate to the left shoulder and back. Sudden profuse sweating: a sudden cold sweat with no obvious trigger, often accompanied by intense feelings of impending doom, fear, or anxiety. Difficulty breathing: Shortness of breath when lying flat, which may be relieved slightly when sitting up (using a tripod position), or sudden onset of breathlessness at night. If any of the above symptoms occur, one should be alert that the heart may be "calling for help." The following five cornerstones are indispensable:

1. Scientific Diet Maintain a low-salt and low-fat diet. It is recommended that daily salt intake not exceed 6 grams (about the amount in a beer bottle cap). Increase the consumption of fresh fruits and vegetables and whole grains, while reducing the intake of red meat and processed meats. The DASH diet (Dietary Approaches to Stop Hypertension) is recommended, as it is rich in potassium, magnesium, calcium, and dietary fiber, which helps stabilize blood pressure.

Examples of three meals a day: Breakfast: Oatmeal porridge + boiled egg. Lunch: Steamed fish + dark leafy vegetables + multigrain rice. Dinner: Tofu soup + Cold mixed black fungus. Try to avoid fried, pickled, and high-salt foods as much as possible.

II. Regular exercise Aim to maintain at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, jogging, swimming, or practicing Tai Chi. It is recommended to keep your heart rate around (170 - age) beats per minute during exercise, which helps to enhance cardiovascular function and improve vascular health.

It is recommended to follow the "three-step method": warm up for 10 minutes, engage in the main workout for 30–40 minutes, and finally cool down and stretch for 10 minutes. If the weather is not good, you can switch to indoor exercise, and be careful to avoid exercising on an empty stomach or immediately after a heavy meal.

Standardized Medication Use Strictly following the doctor's prescription is the foundation for controlling the condition. Never adjust or stop medication on your own. You can use a pill organizer to separate daily medications and prevent missed doses. Regularly monitor your blood pressure, blood lipids, and blood sugar, and cooperate with your doctor to adjust the treatment plan as needed.

If you have been taking aspirin or statins for a long time, pay attention to whether you experience symptoms such as gum bleeding or muscle pain. If you notice any abnormalities, consult a doctor promptly, and do not stop the medication on your own.

Four, emotional stability. The heart is highly sensitive to emotional changes. Emotions such as anxiety, anger, and depression can activate the sympathetic nervous system, accelerating the heartbeat, constricting blood vessels, and increasing the load on the heart. Maintaining a calm and optimistic mindset, developing hobbies appropriately, and seeking psychological support when necessary can be beneficial.

Try the "4-7-8" breathing technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. Practicing this several times a day can help relax your body and mind and maintain emotional stability.

Five, Regular Monitoring It is recommended to keep an electronic blood pressure monitor and a weighing scale at home, measuring blood pressure and recording heart rate changes morning and evening. If symptoms such as chest tightness or palpitations occur, be sure to promptly note the time of onset and possible triggers.

It is advisable to establish a personal health record and regularly organize body data. Carrying these records during medical visits can provide important references for doctors' assessments. Particularly during seasonal changes, it is essential to pay attention to keeping warm, and in autumn and winter, one should be especially vigilant about cardiovascular events.

Rumor Clarification | Scientific Heart Protection 1. Coughing forcefully can help save oneself during a sudden heart attack. Incorrect. Severe coughing can actually increase the pressure in the chest cavity, increase the burden on the heart, and even trigger ventricular fibrillation. The correct course of action is to immediately stop any activity, remain quiet, and call for emergency help right away.

Is nitroglycerin a universal first aid medication? That's not the case. It should not be used when there is low blood pressure or when the heart rate is too fast or too slow. Blood pressure should be measured beforehand, and it should only be taken sublingually if it is confirmed as angina; it's best to do so while sitting or in a semi-reclined position.

Aspirin must be taken before bedtime. Not necessarily. Enteric-coated aspirin is usually recommended to be taken on an empty stomach to facilitate absorption. The specific timing for taking the medication should follow a doctor's instructions, with the key being consistent long-term use and avoiding missed doses.

Remember the two "120s," grasp the golden rescue time. Once you suspect a heart attack: 1. Call 120 immediately; strive to receive treatment within the critical 120-minute golden period.

Key Points for On-Site Response: Instruct the patient to immediately stop any activity and rest in a supine position. If they experience difficulty breathing, they may adopt a semi-reclined position.

If there is a loss of consciousness or breathing cessation (cardiac arrest), immediate cardiopulmonary resuscitation (CPR) should be performed, and an automated external defibrillator (AED) should be used as soon as possible.

The heartbeat is our most intimate and profound connection to the world. Each rhythmic pulse speaks of the vitality of life. Protecting it is not only to prevent disease but also a reverence and love for life itself. I hope this guide can serve as a warm reminder at your side—in the midst of busy days, do not forget to care for yourself, starting from the heart.

References: National Center for Cardiovascular Diseases, China. Editor. Report on Cardiovascular Health and Disease in China 2022. Beijing: China Union Medical University Press, 2023.

Chinese Hypertension Prevention and Treatment Guidelines Revision Committee, Hypertension Alliance (China), Hypertension Subcommittee of the China Healthcare International Exchange Promotion Association, et al. China Hypertension Prevention and Treatment Guidelines (2024 Revised Edition) [J]. Chinese Journal of Hypertension (Chinese and English), 2024, 32(7): 603-700.

Liu Suixin, Ding Rongjing, Hu Dayi. Expert Consensus on Coronary Heart Disease Rehabilitation and Secondary Prevention in China. Chinese Journal of Cardiovascular Diseases, 2013, 41(4): 267-275.

Note: The image is generated by Doubao AI.