10 Tips to Keep Your Heart Safe from 心脏病 和 中风

You have the power to help prevent cardiovascular disease by following these heart-healthy tips.

心血管病, including heart disease 和 stroke, is the number one killer of women in the United 状态s. Although this disease affects more women than all forms of cancer combined, many women don't realize it is the biggest threat to their health.

The good news is there are many things you can do to help keep your heart healthier 和 to lower your risk of heart disease 和 stroke. 这些包括:

1. 去看医生. Get your blood pressure, cholesterol 和 blood glucose levels checked. If any of your numbers are high, follow your doctor's advice to lower them. If you are overweight, also ask for suggestions to help you reach or maintain a healthy weight.
2. 停止吸烟. Instead of quitting cold turkey, try this four-step approach to quitting: Day 1 – cut the number of cigarettes you smoke in half. Day 3 – cut the number in half again. Day 5 – cut the number in half again. 第七天-戒烟!
3. 多锻炼. Find an exercise you like to do, go for a walk or start by marching or jogging in place for at least 15 minutes a day while watching TV. 每个星期, increase your activity by five minutes a day until you're exercising at least 30 minutes most days of the week.
4. 多吃农产品. Your diet should include a variety of colorful fruits 和 vegetables, which contain nutrients 和 phytonutrients that help prevent heart disease. Try to eat five to nine servings of fruits 和 vegetables every day.
5. 吃坚果. Nuts are rich sources of monounsaturated fats, which can help lower cholesterol. 公司lude about one ounce of nuts per day in your diet, 包括杏仁, 核桃, 花生, 巴西坚果和榛子. Don't overdo it though, because nuts are very calorie dense.
6. 吃海鲜. Eating seafood once or twice a week increases the amount of healthy omega-3 fatty acids you eat 和 decreases your risk of heart disease. Fish such as mackerel, salmon, albacore tuna 和 sardines have the most omega-3 fatty acids.
7. 减少饱和脂肪. Saturated fats contribute to plaque buildup inside your arteries 和 raise cholesterol. Butter, lard, whole milk, cream, animal fat 和 bacon are especially high in saturated fat. So are many snack products, such as chips, crackers 和 pastries.
8. 使用单一不饱和脂肪. Olive oil 和 canola oil are high in monounsaturates, which help reduce blood cholesterol 和 may raise levels of HDL ("good") cholesterol. 只要有可能, substitute this type of fat for saturated fat, such as using olive oil instead of butter.
9. 增加纤维. Fiber helps to lower cholesterol, 和 people who eat more fiber tend to have a lower risk of heart disease. Fiber is found in fruits, vegetables, whole grains 和 legumes. Aim to eat 25 to 35 grams of fiber each day.
10. 减少钠的摄入. The average American consumes 2,300-6,900 milligrams of sodium each day. The American Heart Association® recommends keeping sodium intake under 2,300毫克, 或者最好低于1,每天500毫克, 帮助降低血压.