神马文学网轻松降血脂：15个小贴士帮你远离心脏病-丁香园论坛
来源：百度文库 编辑：神马文学网 时间：2024/04/24 09:07:39
chenggogo123 2009-11-12 15:00 
Simple Steps to Lower CholesterolHas your doctor said you have high cholesterol (called hypercholesterolemia)? Then you know you need to change your diet and lifestyle to lower cholesterol and your risk of heart disease. Even if your doctor prescribed a cholesterol drug to bring levels down, you'll still need to change your diet and become more active for cardiovascular health. These simple tips can help you keep cholesterol levels in check.
简单措施降低胆固醇
你的医生曾说过你胆固醇过高吗（又名高胆固醇血症）？接着你知道应该通过控制隐私和生活习惯来降低胆固醇，减少患上心脏疾病的危险。即使医生开出降胆固醇药，你仍然需要改变饮食习惯，而且更积极的看待心血管健康问题。下面这些小帖士能帮助你控制胆固醇水平。
Portion Control: Give Yourself a Hand
Most Americans eat super-sized meals, with portions that are twice the size recommended for good health. That can contribute to weight gain and high cholesterol. Here's an easy way to practice portion control for a meal: Use your hand. One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. And a serving of cooked vegetables, rice, or pasta should fit in your cupped hand.
控制食量：给你一只手
大多数美国人吃着超大号一日三餐，这些分量是健康饮食推荐分量的两倍之多。这就是体重上升和胆固醇过高的罪魁祸首。有个简单的办法控制食量：用你的手。一份肉或鱼大约有你手掌那么大。一份新鲜蔬菜则是你拳头的大小。一份烹饪后的蔬菜和米饭或者意大利通心粉则是你的手凹下去的分量。
Serve Up the Heart-Healthy Food
Load your plate with fruits and vegetables — five to nine servings a day — to help lower LDL "bad" cholesterol. Antioxidants in these foods may provide the benefit. Or it may be that when we eat more fruits and veggies, we eat less fat. Either way, you'll also help lower blood pressure and maintain a healthy weight. Foods enriched with plant sterols, such as margarine spreads, yogurts, and other foods, can also help lower LDL cholesterol.
多食对心脏有利的食物
往你餐盘上装满蔬菜和水果吧-一天5到9份-以减少“坏的”低密度胆固醇。这些食物中含有的抗氧剂能帮助我们。或者可能我们蔬菜和水果吃的多了，也就没有那么大的胃口吃脂肪类的了。又或者你亦能帮助自己减少血压，维持健康体重。富含植物甾醇的食物，如人造黄油和酸乳酪，也能减少LDL胆固醇的生成。
For Heart Health, Look to the Sea
A heart-healthy diet has fish on the menu twice a week. Why? Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower levels of trigylcerides, a type of fat in the blood. They may also help lower cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines. Just don't drop the filets in the deep fryer – you'll negate the health benefits.
多食海洋生物有利心脏健康
对健康有利的饮食习惯包括一周吃两顿鱼。为什么？因为鱼饱和脂肪酸含量低，健康的ω-3脂肪酸含量高。它们也能降低胆固醇，减缓血管中血斑的生长。所以爱上肥肥的鱼吧，像三文鱼，鲔鱼，鳟鱼和沙丁鱼。不过不要将鱼丢在煎锅里，这样会弊大于利。
Move It!
Even 30 minutes of physical activity five days a week (20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol – although more exercise is even better. It also helps you maintain an ideal weight, reducing your chance of developing clogged arteries. You don't have to exercise for 30 minutes straight – you can break it up into 10-minute increments.
动起来
每周五次，每次30分钟的体力活动（每周3次每次20分钟的剧烈运动如慢跑）能起到降低LDL胆固醇，升高HDL的作用。当然运动越多，效果也更好。它能帮你保持良好体重，减少血管阻塞的风险。你并不需要不阶段的锻炼30分钟-你能隔10分钟休息一次。
Walk It Off
If you're not used to exercising – or hate the thought of going to a gym – just go for a walk. It's easy, healthy, and all you need is a good pair of shoes. Aerobic or cardiovascular exercise such as walking lowers risk of stroke and heart disease, helps you lose weight, and keeps bones strong. If you're just starting out, try a 10-minute walk and gradually build up from there.
多走走吧
如果你不太习惯运动，甚至讨厌提起健身房，那就出去走走吧。这很容易而且健康，而且你所需的仅仅是一双好鞋。有氧运动和心血管运动想慢走能减少中风和心脏疾病的风险，减轻体重，保持骨骼强韧。如果你仅仅刚刚开始，就试试从10分钟的慢走开始吧。
Work Out Without Going to the Gym
If exercise sounds like a dirty word to you, here's some good news: You can boost your heart health by incorporating physical activity into your day. Any kind of cardiovascular activity counts – gardening, dancing, or taking the stairs instead of the elevator. Even housework can qualify as exercise – as long as you're doing serious cleaning that gets your heart rate up and not just light dusting.
无需健身房一样动起来
如果运动听起来像个难以接受的使，那接下来的就有些好消息了：你可以在日常体力活动中提高心脏健康。任何一种心血管活动都行之有效-包括园艺，舞蹈或者爬楼梯。即使是家务活也能视为运动-只要你认真的大扫除而使心跳加速而非懒洋洋的动动。
Take Charge of Your Health
If you have high cholesterol, you and your doctor may be using a number of strategies to lower cholesterol levels. You may be working on your diet, losing weight, exercising more, and maybe taking cholesterol drugs. There are other actions you can take, too, to make sure you stay on the right track.
对你的健康负责
如果你胆固醇过高，你还有你的医生可能制定一些列措施来降低胆固醇。你可能开始控制饮食，减肥，多多锻炼，甚至服用胆固醇药。你还可以做些事情来降低胆固醇。
What to Do When Eating Out
If you're eating healthy food at home to keep cholesterol in check, don't blow it when you eat out. Restaurant food can be loaded with saturated fat, calories, and sodium. Even healthy choices may come in super-size portions. Try these tips to stay on track:
Choose broiled, baked, steamed, and grilled foods – not fried.
Get sauces on the side.
Practice portion control by asking for half your meal to be boxed up before it’s brought out.
如
何在外吃饭如果你在家积极控制胆固醇享用健康食物，那么当你外出就餐时别放纵自己。餐馆的食物常常充满了饱和脂肪，卡路里和钠盐。即使是健朗的选择仍会导致超量的份额。试试下面的小办法吧：
选择烘焙，蒸煮的食物-而非油炸类
涂上沙拉酱
联系控制饭量，要求在食物上桌前打包一半分量
Look for Hidden Traps
A close look at nutrition labels is essential for a low-cholesterol, heart-healthy diet. Try these tips:
--Check serving sizes. The nutrition info may look good, but does the package contain two servings instead of one?
--If it says "whole grain," read the ingredients. Whole wheat or whole grain should be the first one.
--A food with "0 grams cholesterol" could still raise your LDL cholesterol.
小心隐藏圈套
仔细查看营养商标对低胆固醇的健康饮食而言必不可少。试试如下举措：
--看看分量。营养信息看上去是没问题，但是当一份包装里头有两份呢？
--如果商标上说“全麦”，去看看成分吧。全麦或者全谷类应该列在第一位上。
--一份不含任何胆固醇的食物仍然能升高LDL胆固醇。
Don't Stress Out
Chronic stress can raise blood pressure, adding to your risk of atherosclerosis, which occurs when plaque from cholesterol builds up in arteries. And research shows that for some people, stress might directly increase cholesterol levels. Reduce your stress levels with relaxation exercises, meditation, or biofeedback. Focus on your breathing and take deep, refreshing breaths. It's a simple stress-buster you can do anywhere.
拒绝压力过大
慢性压力能导致血压升高，升高动脉粥样硬化的风险从而使你血管中胆固醇沉积。有研究表明对某些人群而言，压力能直接升高胆固醇。试试运动，冥想或者生物反馈来减小压力吧。专注于你的呼吸，长长的深深的呼吸新鲜空气。你能随时随地的减少压力了。
When Losing Means Winning
Losing weight is one of the best things you can do to fight cardiovascular disease. Being overweight affects the lining of your arteries, making them more prone to collect plaque from cholesterol. Losing weight – especially belly fat, which is linked to hardening of the arteries – helps raise HDL "good" cholesterol and reduce LDL "bad" cholesterol. Aim to keep your body mass index (BMI), an indicator of body fat, under 25.
减少了反而赢了
减少体重是对抗心血管疾病最有效的事情之一。过重意味着你的血管壁要承受更大的压力，使他们更易形成血斑。减重-尤其是使血管硬化的腹部赘肉，能帮助升高”好的”HDL胆固醇，降低“坏的”LDL胆固醇。保持你的身体脂肪指数-BMI低于25.
Follow Your Doctor's Advice
Managing your cholesterol is a lifelong process. See your doctor regularly to keep tabs on your health. Follow your doctor's recommendations on diet, exercise, and medication. Working together, you and your doctor can lower your cholesterol levels and keep your heart going strong.
听从医生的建议
管理你的胆固醇是一个长期的过程。定时去看医生服用药片。听从医生建议，控制饮食，进行锻炼，参加治疗。和你的医生一起努力降低胆固醇含量，使你的心脏更加强韧。
Has your doctor said you have high cholesterol (called hypercholesterolemia)? Then you know you need to change your diet and lifestyle to lower cholesterol and your risk of heart disease. Even if your doctor prescribed a cholesterol drug to bring levels down, you'll still need to change your diet and become more active for cardiovascular health. These simple tips can help you keep cholesterol levels in check.