As we age, many people are concerned about the occurrence of cardiovascular disease.
It is important to prevent cardiovascular disease.
Recently, a study showed that the use of primary prevention can delay the onset of cardiovascular disease by up to ten years.
So what is primary prevention? Simply put, primary prevention is healthy living + controlling the three highs. Doing the following can effectively prevent cardiovascular disease and prolong your life.

Healthy diet
Recent studies have found that an unhealthy diet accounts for 36.9% of all-cause deaths due to cardiovascular disease.
A healthy diet should be: low salt, reduced fine grains, low oil, low sugar, increased coarse grains, increased vegetables and fruits, supplemented with appropriate fish, dairy products, nuts, etc., and a diverse and well-rounded science-based diet.
Eat a healthy diet that is low in salt, oil and sugar, reduce fine grains, limit processed meat, control fatty meats and offal, reduce red meat where appropriate and continue to increase ingredients such as vegetables and fruit. Be sure to diversify your food, eating 12 or more foods per day and 25 or more per week if possible.

Keep exercising
Exercise has many benefits, it can exercise your heart and lungs and build up your skeletal muscles; it can also improve your immune system and prevent the three highs and cardiovascular diseases.
It is recommended to exercise about 5 times a week for at least 30 minutes each time. Exercise intensity is mainly medium intensity, playing ball, running, cycling, swimming, jumping rope, jumping gymnastics, brisk walking ...... Choose an exercise that you enjoy and can stick to.

Weight control
Obesity is an independent risk factor for three highs and cardiovascular disease. Obesity is associated with the development of cardiovascular disease. According to statistics, close to 20% of our adult population is obese. You can calculate your BMI (body mass index) to see if your weight is within the normal range. If you are overweight, keeping your mouth shut and your legs open is the most effective way to control your weight.

Stay away from smoking and alcohol
Smoking not only damages the lungs, it increases the risk of lung disease, increases the risk of tumours and aggravates the risk of atherosclerosis and vascular plaque. The more severe the risk of vascular plaque, the more likely it is to lead to cardiovascular disease, where a ruptured plaque is a myocardial infarction or cerebral infarction. Therefore, it is important not only to stop smoking, but also to stay away from second-hand smoke.
And not only will drinking alcohol not lower blood pressure, it will also raise it, raise blood lipids and worsen atherosclerosis. Drinking less or no alcohol is the only way to protect your blood vessels and prevent cardiovascular disease.

Avoid staying up late
Staying up late can leave the body in a sub-healthy state and can also lead to sympathetic excitement, increased heart rate, higher blood pressure and an increased risk of elevated blood lipids and blood sugar. Staying up late for a long time can aggravate atherosclerosis and even induce plaque rupture and direct formation of blood clots, leading to myocardial infarction or cerebral infarction.

Mental health
Chronic depression, depression, frustration, pessimism, jealousy, harmful thoughts, irritability, rage, etc. are all unhealthy psychological states. A chronic unhealthy mental state can, over time, turn into a physical disease.
For the sake of your health, please be optimistic, positive, sunny, grateful and helpful.

Keep your blood pressure in check
Hypertension is currently the most prevalent disease in China, with almost 3 out of 10 people having high blood pressure.

Long-term hypertension can aggravate and accelerate the hardening of arteries, which in turn leads to the appearance of plaque in the blood vessels and eventually leads to cardiovascular diseases. By paying more attention to your blood pressure, you can better protect your blood vessels and prevent cardiovascular and cerebrovascular diseases.

Keeping your blood sugar in check
Diabetes, if undetected or uncontrolled, can cause inflammation of the endothelium of the arteries, which in turn can lead to more plaque in the blood vessels, resulting in cardiovascular stenosis and cardiovascular disease.

Taking the initiative to test your blood glucose is the first step in preventing cardiovascular disease.

Managing blood lipids
Elevated blood lipids such as total cholesterol, LDL cholesterol and triglycerides will increase the amount of lipid-like substances in the blood vessels. In particular, elevated LDL cholesterol produces more vascular waste, which can lead to cardiovascular disease.

It is important to manage your blood lipids, especially your LDL cholesterol.
There are three reference values for LDL cholesterol, which are <3.4, <3.6 and <1.8.