心脏和血管疾病:预防提示
你是不是总是忙个不停? 蜡烛两头烧? When someone says "downtime," do you even know what they're talking about? 你说你很好. 你不需要像其他人那么多的休息. You'll start using that gym membership when things slow down.
But before you go back to multitasking, consider this . . . Heart disease doesn't care if you're young, successful or simply too busy to get sick. If you continue to put your health last on your priorities list, you're putting yourself at risk.
估计有80人.7 million adults – or one in three – in the United States have cardiovascular disease. Heart disease is the nation's leading killer, claiming nearly 2,400 Americans each day.
这里有一些来自 UCSF心脏和血管中心 to keep yourself informed and lower your risk of becoming another statistic.
了解风险因素
心脏病的主要危险因素包括:
你可能不知道的风险因素
按性别:
- Males are at greater risk of heart attack than females and they have them earlier in life.
- 尽管他们心脏病发作的风险较低, women are twice as likely as men to die after a heart attack, partly because they tend to be older when the incident occurs.
- More women than men have died from heart disease in the United States every year since 1984. Women are more likely than men to be hospitalized for what's called "non-specific" chest pain, 十大赌博平台排行榜找不到病因时使用的术语.
按种族或民族划分:
- 非裔美国人, 尤其是女性, have a greater risk of developing high blood 压力 and cardiovascular disease than Caucasians.
- American Indians have the fastest growing incidence of heart disease of any racial or ethnic group in the United States.
- 墨西哥裔美国人,夏威夷原住民等等 亚裔美国人 are at increased risk of heart disease, partly due to higher rates of obesity and diabetes.
了解五大心脏病发作警告信号
- 胸部不适, 比如疼痛, 压力, 胸部中央挤压或充盈, lasting more than a few minutes or going away and then coming back
- Discomfort elsewhere in the upper body, such as in one 或两个 arms, back, neck, jaw or stomach
- 头晕
- 恶心想吐
- 呼吸急促(气促)
注意: While the most common symptom among both sexes is chest discomfort, 心脏病发作的女性 are more likely than men to experience nausea, shortness of breath and back or jaw pain.
控制你的健康
防止心脏病发作:
- 健康饮食
- 每天进行体育锻炼
- 限制酒精
- 降低血压至120/80毫米汞柱以下
- 保持健康的体重
- Manage diabetes (diabetics are two to four times more likely than non-diabetics to develop cardiovascular disease)
- 降低血液 胆固醇 低于200毫克/分升
- 减轻压力
- 停止吸烟
改变你的生活方式
运动(18至65岁)
- 30 minutes of moderate-intensity aerobic physical activity, such as brisk walking, five days a week.
- 20 minutes of vigorous aerobic activity, such as jogging, three days a week.
- 轻度运动是你日常生活的一部分. Take the stairs, do yard work or walk around while on the phone.
饮食
- 添加更多的纤维 to your diet (25 to 30 grams 每天) by eating raw vegetables and fruits, whole grains and beans.
- Consume lean meats and poultry and remove the skin.
- 每天摄入不超过6克 盐 每天.
- Cut back on foods containing partially hydrogenated vegetable oils or "trans fats,“比如硬人造黄油和起酥油, 大多数烘焙食品.
- 每周至少吃两次鱼.
- 限制酒精 consumption to one drink 每天 for women and two drinks for men.
- Switch from whole-fat to low-fat or non-fat 乳制品 products.
关注你的健康
- 血压
- 血糖水平
- Cholesterol levels (Total, HDL, LDL and triglycerides)
- Waist circumference – a man with a waist of more than 40 inches or a woman with a waist of more than 35 inches are considered high-risk
注意: 除了BMI和腰围测量, these tests should be performed by a doctor or under a doctor's supervision. Online risk-assessment tools and at-home health tests should not replace regular medical care.
其他资源
- 美国心脏协会
- MedlinePlus:心脏病, U.S. National Library of Medicine and the National Institutes of Health
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.