The heart continuously pumps blood to deliver oxygen and nutrients throughout the body, maintaining the normal functioning of various organs. It may seem powerful, but it is very fragile. Research shows that 70% to 80% of sudden death is related to the heart. In fact, sudden death is not far away. Those lifestyle habits that we overlook may gradually trigger the most dangerous moments over time. These lifestyle habits often lead to sudden cardiac death. Check if you have similar problems. These lifestyle habits can easily lead to sudden death. Excessive and irregular eating and binge eating can cause excessive burden on the gastrointestinal tract, forcing the heart to work beyond its capacity, which can easily lead to myocardial ischemia. Fried foods contain a large amount of oil, which increases blood lipid levels and can easily cause arterial plaques, blood clots, and even myocardial infarction. Excessive alcohol consumption can increase heart rate and blood pressure, leading to arrhythmia. Obesity can significantly increase the risk of coronary heart disease, which is one of the important causes of sudden death. Excessive force during defecation can cause a sudden increase in abdominal pressure, leading to a rapid rise in blood pressure and increased burden on the heart, which may trigger angina, myocardial infarction, or malignant arrhythmia. Excessive stress, long-term overtime, or being in a state of excessive tension and excitement can continuously stimulate the sympathetic nervous system, leading to the secretion of large amounts of vasoactive substances, vasoconstriction, and elevated blood pressure. This can easily damage the heart and blood vessels, and increase the risk of heart attack. Long term high water temperature during bathing can accelerate blood circulation in the body, leading to abnormal heart rate; Long bathing time and enclosed environment may also cause discomfort such as chest tightness and palpitations. It is recommended to control the water temperature at 35-38 ℃ for no more than 20 minutes, especially with assistance from the elderly when taking a shower. Intense exercise may cause sudden increases in blood pressure, rapid heart rate, insufficient myocardial blood supply, and increase the risk of myocardial infarction. For middle-aged and elderly people, it is advisable to choose gentle aerobic exercise, such as brisk walking, jogging, etc., with a duration not exceeding 1 hour. Once discomfort such as chest tightness and shortness of breath occurs, it should be stopped immediately and rested. Extreme emotions, such as chest pain, shortness of breath, and chest tightness, may cause symptoms of "heartbroken syndrome" when experiencing extreme sadness or anger, endangering heart health. Sitting still for a long time at a desk or staring at TV or mobile phones can slow down blood flow and easily lead to the formation of blood clots. Once the thrombus falls off and blocks the brain, heart, and lung blood vessels, it may lead to sudden death. 6 Good Habits to Protect the Heart: To ensure the heart continuously and effectively delivers blood to the whole body, it is necessary to know its preferences. Adhering to 6 good habits in daily life can help maintain heart health. 1、 Maintain a balanced diet, control salt intake, and consume more fruits, vegetables, and whole grains. At least 1 pound of vegetables and half a pound of fruits per day; Buckwheat, red beans, etc. can be added in moderation to rice and white flour, or potatoes and corn can be used as substitutes for some staple foods. Consume sufficient protein. Eat more white meat such as fish and chicken, and reduce red meat such as pork; Moderate increase in egg, milk, and soy products. Control salt intake, no more than 5 grams per day. 2、 Research has shown that getting less than 7 hours of sleep increases the risk of heart disease and stroke. Adults should generally ensure 7-8 hours of sleep, and elderly people also need to ensure 5-6 hours. 3、 Moderate aerobic exercise can make the heart more energetic, such as jogging, swimming, Tai Chi, yoga, etc. It is recommended to exercise for 30 minutes every day, at least 3 times a week, avoid prolonged sitting, and get up and move for 3 to 5 minutes every hour of sitting. During exercise, the heart rate should not exceed 20% of the baseline heart rate, and it is recommended to control it at around 120 beats per minute. 4、 Adults need 1500-1700 milliliters of water per day to drink 8 glasses of water per day, approximately 8 glasses (200 milliliters per glass). Heart disease patients should drink small amounts of water multiple times; People with renal insufficiency need to reduce their water intake appropriately. 5、 Smoking cessation and alcohol restriction, whether active or passive, can increase the risk of inflammation, blood clots, and seriously damage cardiovascular health. Alcohol is also detrimental to cardiovascular health. It is best for men to consume less than 25 grams of alcohol per day and less than 15 grams for women, with a weekly limit of no more than 100 grams. 6、 Maintaining a positive mindset for a long time under pressure can increase the levels of hormones such as cortisol and adrenaline in the body, causing an increase in blood pressure and heart rate. Deep breathing, meditation, and other methods can soothe emotions and reduce the secretion of stress hormones. The danger of heart disease lies in its suddenness and unpredictability. When the following discomforts occur, it is necessary to be vigilant. If chest tightness or pain suddenly occurs and cannot be relieved, or if it does not persist but frequently occurs, be alert to the signs of myocardial infarction. Unconscious stomach discomfort and heart problems may not only manifest as chest pain, but may also include symptoms such as sweating, nausea, vomiting, and stomach discomfort. Further medical examination should be sought. If there is a brief visual blackout or even loss of consciousness in front of the eyes, especially if there is a history of coronary heart disease, cardiomyopathy, etc., it should be highly valued and seek medical attention in a timely manner. If palpitations, shortness of breath, or fatigue occur after respiratory or digestive tract infections, be alert to the possibility of concomitant myocarditis; If you experience similar symptoms after recent overwork and heavy smoking, you should seek medical attention and check as soon as possible. In addition, changes in the heart are also presented through surface signals: earlobe creases: earlobe capillaries are abundant, and if blood vessels harden and blood circulation is poor, earlobes are prone to obvious creases. Thickening of neck circumference: When the neck circumference of males is greater than 39 centimeters and females is greater than 35 centimeters, it often indicates high blood pressure, blood lipids, blood sugar and other indicators, which may increase the risk of heart disease. Pulse disorder: A normal pulse of 60-100 beats per minute with a regular rhythm. If it is too fast, too slow, or has a disordered rhythm, it may be a signal of heart disease. Ankle edema: If unknown edema still occurs after excluding factors such as prolonged standing and sitting, one should be alert to heart failure or chronic heart disease. Cold toes: If the feet still feel cold in a warm environment, it indicates that there is a problem with blood circulation, and the root cause is often in the heart. (New Society)