Tips for heart health image of an illustrated robust healthy heart

10增强心脏的技巧

当谈到职业道德时,内心不会跳动。作为身体的“引擎”,这种老手器官提供燃料给每个系统,交付新鲜,氧化了血液对身体,虽然同样扫去废物。

Over the course of one day, the average human heart will beat 100,000 times. But as strong and impressive as the heart is, like any engine, it needs proper care and maintenance to function properly.

为什么是心脏健康重要的?

Heart disease is a modern epidemic. In the United States, someone suffers a heart attack every 40 seconds, according to the CDC [1]. Unfortunately, plenty more are at risk – about 18.2 million Americans over the age of 20 have coronary artery disease [2], accounting for 6.7% of the age bracket.

Perhaps not surprisingly, a struggling heart can result in major health problems. Heart disease can lead to a number of serious complications [3] including:

  • 心脏衰竭
  • 冲程
  • 心脏病发作
  • 动脉瘤
  • 减少的血流对肢
  • 疼痛
  • 突然的心搏停止

On the other hand, a healthy heart can facilitate a longer, more fulfilling life. In addition to the physical benefits of having a tip-top ticker, studies show [4] that better cardiovascular fitness can keep your mind sharp for years to come.

改进心脏健康的上面10技巧

许多因素对心脏健康贡献,包括遗传学。然而,有一定数量的生活方式变动-从容易的升级到可能导致更强,更加健康的心脏的习性总体-。准备显示您的心脏一些爱?认为这些专家的技巧。

  1. Take a Daily Walk

Exercise and heart health go hand-in-hand. The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise per week.

If you’re not meeting the minimum, don’t panic – there are plenty of ways to get active. One of the easiest? Taking a simple, good old-fashioned walk. “You can walk anywhere, anytime without buying fancy equipment,” says Nicolle Harwood-Nash, a fitness coach and personal trainer. “You can sneak a five-to-ten-minute walk into your day no matter what you’re wearing. It’s a lot easier to get motivated to stroll down the street than it is to get pumped for a super-intense workout. Once you’re in the habit of walking more, you might find that you crave it.”

  1. 停止抽烟

If you smoke, quitting should be at the top of your to-do list for achieving a healthier heart. Cigarette smoking causes approximately one in five deaths in the United States each year [5], making it the main preventable cause of death. A major factor in heart disease, smoking can damage your blood vessels, cause plaque buildup, and lead to arrhythmias, heart attacks, and heart failure.

If you’re ready to quit smoking, the American Heart Association offers a variety of resources and support.

  1. 实践凝思

Chronic stress can affect your entire body, including your heart. In a study of 17,000 female health professionals [6], Harvard researchers found that women whose work is highly stressful have a 40% increased risk of heart disease. Although it remains unclear exactly how stress causes cardiac problems, a combination of increased inflammation and stress-related lifestyle consequences (such as poor sleep and improper nutrition) seem to be to blame.

放弃一个紧张工作不是一个选择为多数人。然而,它可以有价值学会如何通过凝思改善把柄生活的不可避免的重音。

“Meditation is the key to connecting more deeply to yourself and understanding why you react to situations in a specific manner,” says mindfulness coach Erin Doppelt. “If you take time each day to connect to a meditation practice, you honor a moment of daily stillness and inner calm. This daily check-in allows you to realize how you actually feel beneath the surface.”

  1. 避免被处理的食物

Processed foods tend to be high in sodium, sugar, and hydrogenated fats – none of which are part of a heart-healthy diet, explains Melissa Nieves, a registered dietician.

“这包括被预先包装的便利项目例如土豆片,罐装肉,含糖的谷物,变甜的饮料,曲奇饼,蛋糕,酥皮点心,面包店项目,并且请求的快餐”,认为Nieves。“越少成份食物项目有,越好的它是为我们的健康。

  1. 加一个果子或素食者每天

The connection between heart health and fruits and vegetables is well established. One study by Harvard researchers [7] found that those who consumed eight or more servings a day were 30% less likely to suffer a heart attack or stroke.

不知道从哪里开始?Try adding just one fruit or veggie a day, recommends registered dietician Hayley Cimring. “Fruits and vegetables are inexpensive, taste good, and are good for everything from your heart to your bowels,” she says.

For variety, try adding a different color fruit or veggie every day. You’ll reap the benefits of a rainbow diet – the more variety in color, the more variety in vitamins and minerals – and discover a ton of new, heart-healthy foods.

  1. 大块您的早餐

Maintaining a healthy weight is one of the best things you can do for your heart. Excess weight increases the risk of heart disease and stroke in older adults, and may also cause problems in younger people. A 2018 study [8] of participants ages 17-21 found that higher BMI was related to higher blood pressure and even heart damage.

Beginning the day with a nutritious, filling meal can set you up for success. “Start the day with a serving of whole grains like oatmeal, bran flakes, or whole wheat toast,” suggests Cimring. “These foods are high in fiber and can help you maintain a healthy weight.”

  1. 吃更多基于植物的饭食

A balanced diet leaves room for just about everything in moderation, including meat. But before you eat your third burger of the week, consider this: research commissioned by the National Institute of Health [9] found that those who ate diets rich in red meat had triple the levels of a chemical linked to heart disease.

合并更多基于植物的饭食到您的星期里是容易和可口的,方式改进全家的心脏健康。

“Plant-based diets are associated with lower rates of heart disease and cancer,” says Diana Gariglio-Clelland, a registered dietician. “You don’t have to be a vegan. Just do a few meatless meals per week!”

If you do eat meat, consider swapping steak for salmon. The American Heart Association recommends eating 2-3 servings of fish per week, particularly those rich in heart-healthy omega-3 fatty acids.

  1. 极限酒精

There is some research that links heart health with the moderate consumption of red wine [10]. While the relationship isn’t fully understood, researchers suspect that the wine’s antioxidants may protect against cholesterol buildup.

What’s far clearer is that excessive alcohol use is hard on the heart. Drinking too much can lead to high blood pressure, high cholesterol, cardiac arrhythmia, and atrial fibrillation.

“应该限制酒精进水闸到没有比每天的二份饮料为人和没有比每天的一份饮料为妇女”, Nieves说。“某些人应该完全地清楚地操纵酒精,例如孕妇,采取某些疗程,有一个卫生状况由酒精恶化,或者那些人有酒精中毒的历史的那些人的人”。

  1. 得到质量(被拔去塞子)睡眠

Sleep is your body’s chance to recover and repair itself. For adults, getting less than 7 hours of sleep per night results in heart health consequences, warns the CDC. Lack of sleep can lead to an increased risk of heart disease and heart attack, as well as high blood pressure.

It’s no secret that smartphones have been associated with poor sleep quality—study after study after study has shown that more screen time leads to less shut eye. If you must sleep with your phone in your room, give yourself a cut-off time and place it as far away from your bed as possible to minimize the possibility of it disrupting your rest.

  1. 预定医生的Appointment

Each day presents opportunities to improve your heart health. But the truth is, some things are out of your control. Those who are over the age of 65, are male, or have parents with heart disease are at an increased risk of heart problems.

除实施健康生活方式变动之外,预定一个任命以您的医生谈论您的风险因素和做一个个人化的计划保持您的心脏愉快和健康。

加入心脏健康挑战

2月是美国心脏月。以纪念竞选,我们希望向您挑战(是您!) 加入我们在做heart-healthy生活方式变动。尝试一,二,或者全部十倍上述技巧上面和报告后面关于怎样您感觉!

Monica Weymouth
作者:Monica Weymouth
Monica Weymouth 是基于费城的作家、编辑、母亲,动物恋人、早餐热心者和危害! 书呆子。一次,在她的新闻事业事业聚焦,鲍伯剥皮器告诉了她“好小姐”。她的工作 在Martha Stewart 生活出现PhillyMagThrillist、Anthropologie、 血液&牛奶、Petco, PawCulture,耐嚼和更多。
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