如何在任何年龄预防心脏病
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. But anyone at any age can take simple steps to keep their heart healthy during each decade of life. 这是如何.
所有年龄组
No matter 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.
选择低热量的食物 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 (最好是油性鱼类,每周至少两次),坚果,豆类和种子. Select 低脂乳制品 去皮家禽. 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 美国心脏协会的成人体育活动指南 和 在儿童.
此外,每周有两天或更多的欧洲杯压球你需要 肢体舒展活动 that work all major muscle groups (legs, hips, back, abdomen, chest shoulders 和 arms). 儿童每天应该至少运动60分钟.
- 了解警告信号. 学习英语永远不会嫌早也不会嫌晚 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. 女性心脏病发作的症状 能和男人不一样吗.
20多岁的时候
及早对自己的心脏做出明智的决定会让你遥遥领先. The things you do — or don’t do — have an impact on how long 和 how well you’re going to live.
- 找一个健康专家,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. Talk to your health care team about your diet, lifestyle 和 any other concerns. 确保他们定期检查你的 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. Keep your workout routine interesting by mixing it up 和 finding new motivators.
- 不要吸烟. 避免吸二手烟. 如果你吸烟,是时候戒烟了 辞职. 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, 根据….S. 卫生局局长报告.
30多岁的时候
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. 少花点欧洲杯压球在沙发上,多花点欧洲杯压球在活动上. 步行或骑自行车探索附近的公园. 打篮球或者遛狗. Plant a vegetable 和 fruit garden together 和 invite your kids into the kitchen to help cook.
- 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, 尤其是如果这个亲戚是父母或兄弟姐妹. 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. Keep your health care professional informed about any new heart problems 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 技术有益于你的身体和你的生活质量. Try deep-breathing exercises 和 find time daily to do something you enjoy. Giving back through volunteering also does wonders for knocking out stress.
40多岁的时候
40多岁的你可能要忙于工作和抚养孩子, 但你不应该忽视自己的幸福.
注意中年人容易出现的健康问题. 超过3800万美国人患有糖尿病, 其中高达95%的人患有2型糖尿病, 哪一种最常见于45岁以上的人, 根据疾病控制和预防中心.
如果心脏健康不是最重要的,不要担心. 你现在做出的健康的选择可以长期增强你的心脏. 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.
- 注意体重. 你可能会注意到你的新陈代谢在40多岁时减慢了. 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 行动起来阻碍,阻碍 锻炼伙伴.
- 你检查过血糖水平吗. 除了血压检查和其他心脏健康检查, 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. 睡眠呼吸暂停, a disorder that causes pauses in breathing during sleep, is a common condition. If not properly treated, sleep apnea can contribute to 高血压, heart disease 和 stroke.
50多岁的时候
Wrinkles 和 gray hair may be easy to spot, but you can’t see the impact aging has on your heart. 所以从50多岁开始,多采取一些措施来保持心脏健康. 对于女性来说, 更年期不会引起心血管疾病, 但风险因素可能在这个时候开始出现.
Now is often when people accumulate more weight, heart disease risk factors appear. Research has shown that 定期锻炼 in middle age can improve the elasticity of blood vessels brought on by a sedentary lifestyle 和 reduce cardiovascular disease risk.
想办法多走路, whether it’s a few blocks in your neighborhood or a trek to the local farmer’s market to find fresh produce.
- 健康饮食. 人们很容易养成不健康的饮食习惯. 确保你是 多吃水果和蔬菜, 富含纤维的全谷物, 鱼 (最好是油性鱼类,每周至少两次),坚果,豆类和种子. 尝试一些 素餐. Also keep in mind that preparing meals at home rather than eating out is usually a good way to eat healthier.
- 学习 这是心脏病发作和中风的征兆. 了解症状. 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 或者其他会增加患心脏病或中风风险的疾病. 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 — along with healthy eating 和 exercise — can help you live longer 和 better.
在你60多岁及以上的时候,医疗问题可能会变得更加普遍. People with fewer health issues are likely to have fewer doctor visits 和 less hospital or nursing home care.
Whatever your age, reducing your cardiovascular disease risk is worth the effort. It’s often a good idea to involve the whole family — spouses, children 和 gr和children.
- 了解PAD. 从60多岁开始,进行大量的体育活动可以帮助预防 外周动脉疾病 (PAD)或改善其症状. PAD is 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.