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 (and all cardiovascular diseases) means making smart choices now that will pay off the rest of your life.
Lack of exercise, a poor diet and 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. Here’s how:
All Age Groups
No matter what your age, everyone can benefit from a healthy diet and 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.
Choose foods low in saturated fat, trans fat, and sodium. 作为健康饮食的一部分 多吃水果和蔬菜, fiber-rich whole grains, fish (preferably oily fish-at least twice per week), nuts, legumes and seeds and try eating some meals without meat. Select lower fat dairy products and poultry (skinless). 限制含糖饮料和红肉. If you choose to eat meat, 选择可用的最精简的部分.
- Be physically active. 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 and 15 minutes (75 minutes) of vigorous intensity aerobic physical activity (e.g.(慢跑、跑步)或两者结合. Learn the 美国心脏协会's Guidelines for Physical Activity in Adults and in Children.
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, and 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 learn the 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. And 女性心脏病发作的症状 can be different than men.
In Your 20s
Getting smart about your heart early on puts you far ahead of the curve. The things you do — and don’t—are a tell-tale sign of how long and how well you’re going to live, said Richard Stein, 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,’” said Stein, a cardiologist and 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 heart-health screenings now. 和你的医生谈谈你的饮食,生活方式和检查你的 blood pressure, cholesterol, heart rate, blood sugar and body mass index.
You may also need your blood sugar checked if you are pregnant, overweight or have diabetes. Knowing where your numbers stand early makes it easier to spot a possible change in the future.
- Be physically active. It’s a lot easier to be active and 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 and 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 quit smoking. 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 secondhand smoke exposure at home or work, according to a U.S. Surgeon General report.
In Your 30s
Juggling family and 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 and sustain heart-healthy habits in your kids and 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.
- Know your family history. Shake down your family tree 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, exercising regularly, not smoking and eating healthier.
Also, keep your doctor informed about any heart problems you learn about in your family.
- Tame your stress. Long-term stress causes an increase in heart rate and blood pressure that may damage the artery walls.
Learning stress management techniques not only benefits your body, but also your quality of life. Try deep breathing exercises and find time each day to do something you enjoy.
Giving back through volunteering also does wonders for knocking out stress.
In Your 40s
如果心脏健康不是最重要的,不要担心. Healthy choices you make now can strengthen your heart for the long haul. Understand why you need to make a lifestyle change and 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,” said Stein, 他是美国心脏协会的志愿者.
- Watch your weight. 你可能会注意到你的新陈代谢减慢了n your 40s. 但是你可以通过以下方法来避免体重增加 heart-healthy diet 多做运动. 诀窍是找到一个你喜欢的锻炼计划.
If you need motivation to get moving, find a workout buddy.
- 你检查过血糖水平吗. In addition to blood pressure checks and other heart-health screenings, 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.
- Don’t brush off snoring. 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 sleep apnea这是一种导致睡眠时呼吸暂停的情况. If not properly treated, sleep apnea can contribute to high blood pressure, heart disease and stroke.
In Your 50s
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.
- Eat a healthy diet. It’s easy to slip into some unhealthy eating habits, so refresh your eating habits by 多吃水果和蔬菜, fiber-rich whole grains, fish (preferably oily fish-at least twice per week), nuts, legumes and seeds and try eating some meals without meat.
- Learn the 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. And 女性心脏病发作的症状 can be different than men.
- 遵循你的治疗计划. 现在,你可能已经被诊断出 high blood pressure, high cholesterol, diabetes 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.
In Your 60s+
随着年龄的增长,患心脏病的风险也在增加. Your blood pressure, cholesterol and other heart-related numbers tend to rise. Watching your numbers closely and managing any health problems that arise — along with the requisite healthy eating and exercise — can help you live longer and better.
- 做过踝臂指数测试吗. Starting in your 60s, 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 peripheral artery disease (PAD), a lesser-known cardiovascular disease in which plaque builds up in the leg arteries.
- Watch your weight. 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 and increases the risk for heart disease, high blood pressure, 糖尿病和高胆固醇. Exercising regularly and 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. Knowing 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.