如何在任何年龄预防心脏病
你永远不会因为太年轻或太老而不能照顾好你的心脏.
Preventing heart disease (和 all cardiovascular diseases) means making smart choices 现在 that will pay off the rest of your life.
Lack of exercise, a poor diet 和 other unhealthy habits can take their toll over the years. Anyone at any age can benefit from simple steps to keep their heart healthy during each decade of life. 方法如下:
所有年龄组别
No matter what your age, everyone can benefit from a healthy diet 和 adequate physical activity.
- 选择一个健康的饮食计划. 你吃的食物可以降低患心脏病和中风的风险.
选择低脂肪的食物 饱和脂肪, 反式 脂肪, 钠. 作为健康饮食的一部分 多吃水果和蔬菜, 富含纤维的全谷物, 鱼 (preferably oily 鱼-at least twice per week), nuts, legumes 和 seeds 和 try eating some 不吃肉的饭菜. Select 低脂乳制品 家禽(去皮). 限制含糖饮料和红肉. 如果你选择吃肉, 选择可用的最精简的部分.
- 积极锻炼身体. You can slowly work up to at least 2½ hours (150 minutes) of moderate-intensity aerobic physical activity (e.g., brisk walking) every week or 1 hour 和 15 minutes (75 minutes) of vigorous intensity aerobic physical activity (e.g.(慢跑、跑步)或两者结合. 学习 美国心脏协会's Guidelines for Physical Activity in Adults 和 在儿童.
此外,每周有2天或更多的沙巴足球体育平台你需要 肢体舒展活动 that work all major muscle groups (legs, hips, back, abdomen, chest shoulders, arms). 孩子们每天应该至少运动60分钟.
- 任何时候都不嫌早也不嫌晚 学习 这是心脏病发作和中风的征兆. Not everyone experiences sudden numbness with a stroke or severe chest pain with a heart attack. 和 女性心脏病发作的症状 能和男人不一样吗.
20多岁
Getting smart about your heart early on puts you far ahead of the curve. The things you do — 和 don’t—are a tell-tale sign of how long 和 how well you’re going to live, 理查德·斯坦说, M.D. “我认识的人中没有人说过,‘我坐着感觉更好.
我吃了糟糕的饮食后感觉好多了,’”斯坦说。, a cardiologist 和 professor of medicine at New York University School of Medicine. “所有这些事情在帮助你的同时,实际上会让你感觉更好.”
- 找医生,定期做健康检查. 健康的人也需要医生. 与医生建立关系意味着你可以开始 心脏健康检查 现在. 和你的医生谈谈你的饮食,生活方式和检查你的 血压, 胆固醇, 心率血糖和 身体质量指数.
You may also need your blood sugar checked if you are pregnant, overweight or have 糖尿病. K现在ing where your numbers st和 early makes it easier to spot a possible change in the future.
- 积极锻炼身体. It’s a lot easier to be active 和 stay active if you start at a young age. “If you’re accustomed to physical activity, you’ll sustain it,” Stein said. Keep your workout routine interesting by mixing it up 和 finding new motivators.
- 不要吸烟,避免吸二手烟. 如果你在青少年时期开始吸烟,是时候戒掉了 戒烟. 即使是接触二手烟也会对健康造成严重危害. Nonsmokers are up to 30 percent more likely to develop heart disease or lung cancer from secondh和 smoke exposure at home or work, 根据….S. 卫生局局长报告.
30多岁
Juggling family 和 career leaves many adults with little time to worry about their hearts. 这里有一些平衡这三者的方法.
- 让心脏健康的生活成为家庭大事. Create 和 sustain heart-healthy habits in your kids 和 you’ll reap the benefits, too. 少花点沙巴足球体育平台在沙发上,多花点沙巴足球体育平台在活动上. 步行或骑自行车探索附近的公园. 打篮球或者遛狗.
在院子里种植蔬菜和水果, 邀请你的孩子到厨房帮忙做饭.
- 知道你的 家族病史. 摇一摇 家谱 了解心脏健康. 有心脏病的亲戚会增加你患心脏病的风险, 如果亲属是父母或兄弟姐妹,情况就更糟了.
这意味着你需要关注你可以控制的风险因素 保持健康的体重, 定期锻炼, 不吸烟 和 吃更健康.
Also, keep your doctor informed about any heart problems you learn about in your family.
- 缓解压力. Long-term stress causes an increase in 心率 和 血压 that may damage the artery walls.
学习 压力管理 techniques not only benefits your body, but also your quality of life. Try deep breathing exercises 和 find time each day to do something you enjoy.
Giving back through volunteering also does wonders for knocking out stress.
40多岁
如果心脏健康不是最重要的,不要担心. Healthy choices you make 现在 can strengthen your heart for the long haul. Underst和 why you need to make a lifestyle change 和 have the confidence to make it. 然后,一次解决一个问题. 每一次成功都会让你更有信心迎接下一次成功,斯坦因说, 他是美国心脏协会的志愿者.
- 注意体重. 你可能会注意到你的新陈代谢减慢了40多岁的时候. 但是你可以通过以下方法来避免体重增加 有益心脏健康的饮食 多做运动. 诀窍是找到一个你喜欢的锻炼计划.
如果你需要动力 行动起来,找一个 锻炼伙伴.
- 你检查过血糖水平吗. In addition to 血压 checks 和 other 心脏健康检查, 你应该在45岁之前做一次空腹血糖测试.
This first test serves as a baseline for future tests, which you should have every three years. 如果你超重,测试可能会更早或更频繁, 患有糖尿病或有患糖尿病的风险.
- 不要忽视打鼾. 听听你睡觉的伴侣对你打鼾的抱怨.
五分之一的成年人至少有轻度症状 睡眠呼吸暂停这是一种导致睡眠时呼吸暂停的情况. If not properly treated, 睡眠呼吸暂停 can contribute to 高血压, heart disease 和 stroke.
50多岁
不像出现皱纹和白发, what you can’t see as you get older is the impact aging has on your heart. 所以从50年代开始,你需要采取额外的步骤.
- 健康饮食. It’s easy to slip into some unhealthy eating habits, so refresh your eating habits by 多吃水果和蔬菜, 富含纤维的全谷物, 鱼 (preferably oily 鱼-at least twice per week), nuts, legumes 和 seeds 和 try eating some 不吃肉的饭菜.
- 学习 这是心脏病发作和中风的征兆. 现在是了解症状的时候了.
Not everyone experiences sudden numbness with a stroke or severe chest pain with a heart attack. 和 女性心脏病发作的症状 能和男人不一样吗.
- 遵循你的治疗计划. 现在,你可能已经被诊断出 高血压, 高胆固醇, 糖尿病 or other conditions that increase your risk for heart disease or stroke.
按照规定的治疗方案来降低患病风险, 包括药物治疗,生活方式和饮食的改变.
60多岁
随着年龄的增长,患心脏病的风险也在增加. Your 血压, 胆固醇 和 other heart-related numbers tend to rise. Watching your numbers closely 和 managing any health problems that arise — along with the requisite healthy eating 和 exercise — can help you live longer 和 better.
- 做过踝臂指数测试吗. 从60多岁开始, it's a good idea to get an ankle-brachial index test as part of a physical exam.
该测试通过评估足部的脉搏来帮助诊断 外周动脉疾病 (PAD), a lesser-k现在n cardiovascular disease in which plaque builds up in the leg arteries.
- 注意体重. 随着年龄的增长,你的身体需要更少的卡路里. Excess weight causes your heart to work harder 和 increases the risk for heart disease, 高血压, 糖尿病和高胆固醇. Exercising regularly 和 eating smaller portions of nutrient-rich foods may help you maintain a healthy weight.
- 了解心脏病发作和中风的警告信号. 女性的心脏病发作症状可能与男性不同. K现在ing when you’re having a heart attack or stroke means you’re more likely to get immediate help. 快速治疗可以挽救你的生命,防止严重的残疾.