科学预防心血管疾病 坚持每天一斤果蔬+40分钟运动

2017-09-30 马晓慧 人民网-人民健康网

WHO公布的一项数据显示,在影响寿命和健康的重要因素中,生活方式占60%,遗传占15%,医疗只占8%左右。所以,想拥有健康的身体,最关键的还要看我们自己。

WHO公布的一项数据显示,在影响寿命和健康的重要因素中,生活方式占60%,遗传占15%,医疗只占8%左右。所以,想拥有健康的身体,最关键的还要看我们自己。

国家心血管病中心中国医学科学院阜外医院心脏康复中心主任冯雪建议,在日常饮食、运动、睡眠等稍加注意,就可以有效预防血管疾病。

饮食上要减少油脂摄入。比如炒菜的油、动物的内脏、黄油等的食物,都要尽可能减少摄入,尤其含有反式脂肪酸的食物,最好不要摄入。同时增加纤维素的摄入,注意水果和蔬菜营养均衡,保证每天大概一斤到一斤半左右的蔬菜和水果摄入量,保持足够的蛋白质摄入,脂肪摄入要均衡。

运动方面要避免长久维持一个姿势不动(如久坐、久站)等。每天抽出三十到四十分钟,每周三到五次左右,保持中等强度的有氧运动。中等强度即:要出一些汗,觉得有些累但还能够顺利呼吸。然后再上适量阻力训练(一周二到三次),增强肌肉、提升心肺功能。

保证作息规律和好心情。晚上11点之前入眠,中午可以通过小睡使身体获得充分休息。用呼吸法来调节自己的紧张情绪,改善负面情绪的影响,缓解工作和生活带来的压力,保持好心态。

心血管疾病预防存在于生活中的吃、喝、住、行、睡各个方面。每天感受一下自己的身体,问一下身体今天的压力大不大?是不是应该早一点休息?当你能感受到身体给自己传达信号的时候,离健康就越来越近了。

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    2018-02-04 15991890016白熊

    学习了.小编辛苦了

    0

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    2017-10-02 1e145228m78(暂无匿称)

    学习了谢谢作者分享!

    0

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    2017-10-01 虈亣靌

    学习了.谢谢分享

    0

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    2017-10-01 lietome24

    感谢小编为我们精心准备了如此精辟的精神大餐.小编辛苦了.点个赞吧!

    0

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研究发现,对于50岁以上的中年人群,甲状腺功能降低有助于延长中老年人群的预期寿命并减少心血管疾病风险,同时对于甲状腺功能亢进的中老年人群应加强心血管疾病的风险干预