改变生活方式预防心脏病发作
Your lifestyle is your best defense against 心脏病 和 中风. By following these simple steps you can reduce the modifiable risk factors for 心脏病, 心脏病 和 中风.
停止吸烟
如果你吸烟，戒烟. 如果你家里有人吸烟，鼓励他们戒烟. 我们知道这很艰难. But it's tougher to recover from a 心脏病 or 中风 or to live with chronic 心脏病. 承诺戒烟. 如果你需要的话，我们会帮你的.
选择好的营养
A healthy diet is one of the best weapons you have to fight 心脏病. The food you eat (和 the amount) can affect other controllable risk factors: cholesterol, 血压, 血糖水平和体重. 选择富含维生素的营养丰富的食物, 矿物质, fiber 和 other nutrients but are lower in calories — over nutrient-poor foods. Choose a healthy diet high in vegetables, fruits 和 whole grains. Include low-fat dairy products, skinless poultry, fish, legumes, nontropical vegetable oils 和 nuts. 限制饱和脂肪和反式脂肪的摄入, 红肉和加工肉类, 添加糖, 含糖饮料和钠. 保持健康的体重, coordinate your diet with your physical activity level so you're using up as many calories as you take in.
高胆固醇
You've got to reduce your intake of saturated fat, avoid trans fat 和 get moving. If diet 和 physical activity alone don't get those numbers down, then medication may be the key.
- 总胆固醇
Your total cholesterol score is calculated using the following equation: HDL + 低密度脂蛋白 + 20% of your triglyceride level.
- 低密度脂蛋白(低密度脂蛋白)胆固醇=“坏”胆固醇
一个低 低密度脂蛋白 cholesterol level, less than 70 mg/dL, is considered good for your heart health. 然而, your 低密度脂蛋白 number should not be the main factor in guiding treatment to prevent 心脏病 和 中风. Your health care professional may recommend lifestyle changes 和 medication to lower your 低密度脂蛋白 if you have an increased risk for 心脏病 or 中风.
- 高密度脂蛋白(HDL)胆固醇=“好”胆固醇
高密度脂蛋白胆固醇(有益)水平越高越好. 低高密度脂蛋白胆固醇会增加患心脏病的风险. People with high blood triglycerides usually also have lower HDL cholesterol. 遗传因素, 2型糖尿病, 吸烟, being overweight 和 being sedentary can all result in lower HDL cholesterol.
- 甘油三酸酯
甘油三酯是体内最常见的脂肪. 正常的甘油三酯水平因年龄和性别而异. A high triglyceride level combined with low HDL cholesterol or high 低密度脂蛋白 cholesterol is associated with atherosclerosis, the buildup of fatty deposits in artery walls that increases the risk for 心脏病 和 中风.
降低高血压
高血压是中风的主要危险因素. 戒掉吃盐的习惯，吃药，动起来. 这些数字需要下降并保持在低水平. 血压宜低于120/ 80mmhg.
积极锻炼身体
少坐多动. 试着每天锻炼身体. Research has shown that at least 150 minutes per week of moderate-intensity physical activity can help lower 血压, 降低胆固醇，保持体重在健康水平. 有总比没有好. 如果你现在不爱运动，那就慢慢开始. 即使每次运动几分钟也会对健康有益.
保持健康的体重
Eating too many calories 和 getting too little physical activity can increase your risk of becoming overweight or obese. 很多人减肥都很困难. But even modest weight loss (5% to 10% of body weight) can help reduce your risk. 减肥可以帮助改善高血压和胆固醇. 它还可以帮助控制糖尿病. 良好的营养, controlling calorie intake 和 being physically active can help you reach 和 maintain a healthy weight.
管理糖尿病
糖尿病是一种慢性(终身)疾病. 即使血糖水平得到控制, 糖尿病大大增加了心脏病发作和中风的风险. If you have diabetes, regular medical checkups are critical to help keep blood sugar under control. 和你的健康护理团队一起培养健康的饮食习惯, 控制体重，定期进行体育锻炼. You also may need medicines to help control your blood sugar or insulin levels.
保证充足的睡眠
Getting a good night’s sleep every night is vital to your heart health. The amount 和 quality of sleep you get can influence your eating habits, 情绪, 内存, 内部器官及其他. 过量或过少都可能有害. 成年人的目标是每晚平均睡7到9个小时. You can improve the quality of your sleep by being physically active during the day, 建立睡前习惯, 不要把电子设备放在卧室里.
减轻压力
压力可能导致不良的健康行为, 比如吸烟或者抽得更多, 暴饮暴食和缺乏运动. 长期的压力可能会导致高血压. All of these factors can increase your risk for 心脏病 和 中风. 找到健康的方式来管理压力, 比如经常锻炼, 为朋友和家人腾出线上电子游戏飞禽走兽, 练习放松技巧.
限制酒精
饮酒过多会使血压升高, 增加心肌病, 中风, 癌症和其他疾病. It can contribute to high triglycerides 和 produce irregular heartbeats. Excessive alcohol consumption also contributes to obesity, alcoholism, suicide 和 accidents.
如果你不喝酒，就不要开始. If you drink, limit yourself to one drink per day if you’re a woman, two drinks if you’re a man. The National Institute on Alcohol Abuse 和 Alcoholism defines one drink as 1-1/2 fluid ounces (fl oz) of 80-proof spirits (such as bourbon, 苏格兰威士忌, 伏特加, 杜松子酒, 等.)， 5液盎司葡萄酒，或12液盎司普通啤酒.
