Heart and vascular disease prevention
Take an active, empowered role in your cardiovascular health. Community 医院 and 蒙太奇的健康 offer education and medical services that focus on preventing problems before they happen.
Risk factors for cardiovascular disease
Knowing your risk factors for heart and vascular diseases and lowering the ones you can control can help you live a healthier, 更长的寿命. 风险因素包括:
- 65岁或以上
- 超重或肥胖
- Drinking too much alcohol or smoking
- 运动太少
- Having a family or personal history of cardiovascular diseases or 心脏病
- Having certain health conditions, such as 糖尿病, hypertension (high blood pressure), or high levels of LDL (low-density lipoprotein) cholesterol or triglycerides
How to avoid heart and vascular disease
Protect the health of your heart and vascular system by living a healthy lifestyle.
吃好
Your food choices affect your risk of cardiovascular diseases. 选择新鲜的或冷冻的:
- 水果
- 蔬菜
- 全谷物
- 低脂乳制品选择
- Lean sources of protein, such as poultry and fish
尽量少吃下列食物:
- 油炸
- High in salt, such as canned soup. Aim for less than 1,500 milligrams (mg) of sodium (salt) per day
- High in fat and cholesterol, including butter and red meat
- 含糖量高的，如苏打水
- Packaged, like pre-made cookies, crackers, and chips
- 加工过的，如熟食肉
和朋友交谈 营养 expert to create a healthy eating plan you’ll enjoy.
锻炼和体育活动
Regular exercise strengthens your cardiovascular system and provides other benefits, 比如缓解压力. Get at least 30 minutes of moderate aerobic exercise five days a week, 或者每周150分钟, 保持你的心脏健康. Pick an exercise you enjoy and stick with it. Walking is an easy, free way to get moderate exercise.
生活方式的选择
Even small changes can make a big difference in your cardiovascular health. 我们建议:
- Finding ways, such as practicing yoga or meditation, to cope with stress
- 保证充足的睡眠
- 限制酒精
- Not smoking and avoiding exposure to secondhand smoke. If you need help to quit, take part in our 戒烟计划
- Staying at a healthy weight and losing weight if you’re overweight
管理健康状况
Lower your risk for cardiovascular problems by:
- Treating any health conditions you have, such as 糖尿病 or high blood pressure
- Taking any medications your doctor prescribes as directed
- Lowering LDL (bad cholesterol) and increasing your HDL (good cholesterol) levels. Having higher levels of HDL may help prevent 心脏病 and prevent buildup of fat in the arteries. Raise your HDL levels by getting enough exercise, avoiding saturated fats (found in red meat, 蛋黄, 乳制品), and choosing monounsaturated or polyunsaturated fats (found in fish, 橄榄油, 和菜籽油)
Preventive care and screening tests
访问你 初级护理 provider regularly for checkups and preventive care. To monitor your cardiovascular health and catch signs of a problem as early as possible, 你的医生会测量你的:
- Blood pressure – Starting at age 20, get your blood pressure tested at least once every two years
- Blood glucose (sugar) – Starting at age 45, have your blood sugar levels checked at least every three years
- Cholesterol levels – Starting at age 20, have a blood test to check your cholesterol levels every five years. If your results are outside the normal range, you may need more frequent screenings
- Height and weight to calculate your body mass index (BMI) – At every physical exam, your doctor will determine your BMI (body fat measurement)
Your 初级护理 provider can also help you identify and take steps to lower cardiovascular risk factors that are in your control. Based on your risk factors or the results of your screenings, your doctor may recommend 额外的测试，例如 钙评分扫描. This test shows your risk for coronary artery disease.
课程和项目
Learn from knowledgeable instructors in a supportive environment. 蒙太奇的健康 is your trusted local resource for classes, lectures, and other events that focus on preventing cardiovascular diseases and living a healthy lifestyle.
