心脏健康小贴士
Although cardiovascular disease remains the number one cause of death and disability in the United States, there are a number of things you can do to keep your heart healthy and reduce your risk of heart disease.
正确的饮食
Healthy food habits can help you reduce three of the major risk factors for heart attack: high 胆固醇, 高血压和超重. The best way to help lower your blood 胆固醇 level is to 少吃饱和脂肪,避免胆固醇和 控制体重. 以下是其他一些营养建议:
- Eat a variety of fruits, vegetables and grain products, especially whole grains.
- Consume fat-free and low-fat 乳制品 products, fish, beans, skinless poultry and lean meats.
- 少吃高饱和脂肪,反式脂肪和 胆固醇.
- 每天吃少于6克的盐.
- Have no more than one alcoholic drink (no more than 1/2 ounce of pure alcohol) per day if you're a woman and no more than two drinks if you're a man.
是活跃的
Physical activity is good for your entire body, especially your heart. While getting into a regular 锻炼 routine is great, there are a number of quick ways to easily add more physical activity into your days:
- 走楼梯 Get in the habit of taking the stairs instead of the elevator. 如果你要去很高的楼层, take the elevator part of the way – either walk up a few flights and then catch the elevator, 或者早点下车,走完剩下的路.
- 出去散步 Even a short walk around the block or through your office can help get your heart rate up and invigorate your body.
- 打扫房子 Vacuuming, dusting and even doing laundry gets you up and moving around.
- 花园 Raking leaves, mowing the lawn and pruning plants all get you outside and active.
- 商店 When running errands or going to the mall, park farther away and walk the extra distance. Wear your walking shoes and take an extra lap or two around the mall.
- 在电话里聊天 打电话的时候站起来, 更好的是, walk around when using a cordless or cellular phone.
- 玩 玩 and recreation are important for good health. Look for opportunities to be active and have fun at the same time.
- 找一个伙伴 For many, it is easier to be active with a partner. Make a date with a friend to enjoy your favorite physical activities and try to get into a regular routine of being active together.
- 去跳舞 Both fun and physical, dancing is a great way to enjoy moving and grooving.
These are just a handful of the many simple ways you can increase the physical activity in your daily routine. 诀窍在于要有创造性和连贯性.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.