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各位朋友大家好，现在是“每天健康三分钟”时间，我是道简-心血管康复医生集团、河南中汇心血管医院的袁秋平，今天给大家分享一些健康小知识。

我国心血管病危险因素流行趋势明显,导致发病人数增加,目前总体上患病率及死亡率仍处于上升阶段,为我国居民的首位死因,因此防治心血管病刻不容缓。

哪些人易患心血管病

高血压人群

血压升高是脑卒中、心梗、心衰、肾功能不全等严重致死致残性疾病的主要危险因素之一。

这类人群如果不伴有其他危险因素,可以在密切监测血压的前提下先进行非药物治疗,主要包括限制钠盐、减重、少饮酒、平衡膳食和加强体育锻炼等。如非药物治疗效果不明显,应立即开始药物治疗。当血压在160/100mmHg以上时,应服用降压药物,同时进行生活方式干预。

吸烟人群

吸烟与心血管病发病和死亡相关并有明显的剂量反应关系。被动吸烟也会增加患心血管病的危险。戒烟的益处已得到广泛证实,且任何年龄戒烟均能获益。临床研究证据提示,戒烟是冠心病最有力的干预方法之一

血糖异常人群

饮食调整是血糖异常人群的第一基本治疗,运动是第二基本治疗,原则是适量、经常性和个本化。在上述两个基本治疗基础上,再考虑药物治疗。

超重和肥胖入群

衡量超重和肥胖最简便和常用的指标是BMI和腰围。前者通常反映全身肥胖程度,后者主要反映腹部脂肪蓄积(中心型肥胖)的程度。两个指标都可以较好地预测心血管病的危险。

在饮食方面,除要减少总热量的摄入外,还要平衡膳食。在运动方面,规律的、中等强度身体锻炼是控制体重的有效方法。减重的速度因人而异,通常以每周减重0.5kg~1.0kg为宜。

体力活动不足人群

国内外大量研究证明,缺乏体力活动是心血管病的确定危险因素。为了有效地预防心血管病,专家对我国人群参加体力活动建议如下:

1,对所有年龄组的人:每周至少5天,每天30~45分钟的体力活动。

2,提倡有氧锻炼活动:对于中老年人特别提倡低中度有氧锻炼活动,如慢跑、快走、游泳、太极拳等。

心理压力与失眠人群

国内循证医学证明,心理压力增大和失眠能引起或加重心肌缺血,导致高血压、冠心病、糖尿病发病率明显增加。

此外,血脂异常人群、不合理膳食人群,都容易发生心血管疾病。要想降低心血管病的发病率和死亡率,必须对易患心血管病者进行预防和控制。

今天的分享就到这里，最后祝大家生活愉快，身体健康！想了解更多心血管科普小知识，请关注我们，咱们下期见。

【英文版】

Two simple ways to help you stay away from cardiovascular problems

Dear friends, nice to meet you!Now it is time for “Health talk for three minutes every day”,My name is Yuan Qiuping, I’m from Daojian Doctor Group of Cardiovascular Rehabilitation and Henan Zhonghui Cardiovascular Hospital.I'd like to share some health knowledge with you today.

The prevalence trend of cardiovascular disease in China is obvious, resulting in an increase in the number of patients. At present, the overall morbidity and mortality are still in the rising stage, and cardiovascular disease has become the first cause of death in China. Therefore, it is urgent to prevent and treat cardiovascular disease.Who is susceptible to cardiovascular disease?

Hypertension population

Elevated blood pressure is one of the main risk factors of severe fatal and disabling diseases such as stroke, myocardial infarction, heart failure and renal insufficiency.If these patients are not accompanied by other risk factors, they can be given non drug treatment under the premise of close monitoring of blood pressure,mainly including limiting sodium intake, weight loss, drinking less, balanced diet and strengthening physical exercise.If the effect of non drug treatment is not obvious, drug treatment should be started immediately. When the blood pressure is above 160 / 100 mmHg, antihypertensive drugs should be taken and lifestyle intervention should be carried out at the same time.

Smokers

Smoking has a significant dose-related relationship with cardiovascular disease and death. Passive smoking also increases the risk of cardiovascular disease. The benefits of quitting smoking have been widely demonstrated and can be achieved regardless of the age when quitting smoking.Clinical research evidence suggests that smoking cessation is one of the most effective intervention methods for coronary heart disease.

People with abnormal blood glucose

Diet adjustment is the first basic treatment for people with abnormal blood glucose, and exercise is the second basic treatment.The principle of both are appropriate, regular and inpidualized. On the basis of the above two basic treatments, drug therapy can be considered.

Overweight and obesity

BMI and waist circumference are the most convenient and commonly used indicators to measure overweight and obesity. The former usually reflects the degree of general obesity, while the latter mainly reflects the degree of abdominal fat accumulation (central obesity).Both indexes can predict the risk of cardiovascular disease. In terms of diet, in addition to reducing the intake of total calories, a balanced diet is also important. In sports, regular, moderate intensity physical exercise is an effective way to control weight. The rate of weight loss varies from person to person, and it is usually appropriate to lose 0.5-0.0 kg per week.

People with insufficient physical activity

A large number of studies at home and abroad have proved that lack of physical activity is a definite risk factor for cardiovascular disease. In order to effectively prevent cardiovascular disease, experts suggest the following advises for Chinese people to participate in physical activity.

First, all age groups are advised to take a 30-45 minutes physical activity per day, at least five days a week.

Second, aerobic exercise activities are recommended, especially for the middle-aged and elderly people, low to moderate aerobic exercise activities, such as jogging, walking, swimming, Taijiquan, etc. are the best.

Psychological pressure and insomnia

Evidence based medicine in China has proved that psychological stress and insomnia can cause or aggravate myocardial ischemia, which leads to a significant increase in the incidence rate of hypertension, coronary heart disease and diabetes.

In addition, people with dyslipidemia and unreasonable diet are prone to cardiovascular disease. To reduce the incidence rate and mortality of cardiovascular disease, we must provide prevention and control measures for patients with cardiovascular disease.

Today’s sharing is over now.Finally, I wish you all a happy life and good health!To learn more about cardiovascular disease, please pay attention to us. See you next time.