Heart and Vascular Disease: Prevention Tips
Are you constantly on the go? Burning the candle at both ends? 当有人说“停机时间”时,你知道他们在说什么吗? You're fine, you say. You don't need as much rest as other people. 当事情慢下来的时候,你会开始使用健身房的会员卡.
但在你回到多任务处理之前,考虑一下这个 . . . 不管你是年轻、成功还是太忙没时间生病,心脏病都不会在意. 如果你继续把你的健康放在你的优先事项列表的最后,你就把自己置于危险之中.
An estimated 80.美国有700万成年人患有心血管疾病,占总人口的三分之一. 心脏病是美国的头号杀手,每天夺走近2400名美国人的生命.
Here are some tips from the UCSF Heart and Vascular Center 让你自己了解情况,降低你成为另一个统计数据的风险.
Know the Risk Factors
The top risk factors for heart disease include:
- Age 65 or older
- Depression
- Diabetes
- Excessive drinking
- Family history of heart disease
- High blood pressure
- High cholesterol
- High stress
- Obesity
- Poor nutrition or dietary habits
- Sedentary lifestyle
- Smoking
Risk Factors You Might Not Know About
By gender:
- 男性比女性患心脏病的风险更大,而且他们患心脏病的年龄更早.
- Though their heart attack risk is lower, 女性死于心脏病发作的可能性是男性的两倍, 部分原因是当事件发生时,他们往往年龄较大.
- 自1984年以来,美国每年死于心脏病的女性多于男性. 女性比男性更有可能因为所谓的“非特异性”胸痛而住院, the term used when doctors can't find a cause.
By racial or ethnic group:
- African-Americans, particularly females, 患高血压和心血管疾病的风险比白种人高吗.
- 美洲印第安人是美国所有种族或民族中心脏病发病率增长最快的.
- Mexican-Americans, native Hawaiians and some Asian-Americans 患心脏病的风险增加,部分原因是肥胖和糖尿病的比例更高.
Know the Top 5 Heart Attack Warning Signs
- Chest discomfort, such as pain, pressure, squeezing or fullness in the center of your chest, 持续时间超过几分钟,或者消失,然后又回来
- 上身其他部位不适,如单臂或双臂、背部、颈部、下巴或胃部
- Lightheadedness
- Nausea
- Shortness of breath
Note: 虽然男女最常见的症状是胸部不适, women suffering a heart attack 女性比男性更容易感到恶心、呼吸急促、背部或下巴疼痛.
Take Control of Your Health
To prevent a heart attack:
- Eat a healthy diet
- Engage in physical activity every day
- Limit alcohol
- Lower blood pressure to less than 120/80 mmHg
- Maintain a healthy weight
- 管理糖尿病(糖尿病患者患心血管疾病的可能性是非糖尿病患者的两到四倍)
- Reduce blood cholesterol to less than 200 mg/dL
- Reduce stress
- Stop smoking
Modify Your Lifestyle
Exercise (Age 18 to 65)
- 30分钟中等强度的有氧运动,如快走,每周五天.
- 每周进行3天,每次20分钟的剧烈有氧运动,比如慢跑.
- Light exercise as part your daily routine. 打电话时爬楼梯,在院子里干活,或者四处走走.
Diet
- Add more fiber 通过吃生蔬菜、水果、全谷物和豆类来减少你的饮食(每天25到30克).
- 食用瘦肉和家禽并去皮.
- Consume less than 6 grams of salt per day.
- 少吃含有部分氢化植物油或“反式脂肪”的食物," such as hard margarine and shortening, and most baked goods.
- Eat at least two servings of fish per week.
- 女性每天饮酒不超过一杯,男性不超过两杯.
- 从全脂乳制品转向低脂或脱脂乳制品.
Monitor Your Health
- Blood pressure
- Blood sugar levels
- 胆固醇水平(总胆固醇、高密度脂蛋白、低密度脂蛋白和甘油三酯)
- 腰围——男性腰围超过40英寸或女性腰围超过35英寸被认为是高危人群
Note: With the exception of BMI and waist measurement, 这些检查应由十大赌博平台排行榜或在十大赌博平台排行榜的监督下进行. 在线风险评估工具和家庭健康检查不应取代常规医疗保健.
Other Resources
- American Heart Association
- MedlinePlus: Heart Diseases, U.S. 国家医学图书馆和国家卫生研究院
加州大学旧金山分校健康医学专家已经审查了这些信息. 它仅用于教育目的,并不打算取代您的十大赌博平台排行榜或其他医疗保健提供者的建议. 我们鼓励您与您的供应商讨论您可能遇到的任何问题或疑虑.