c primer plus 非扫描:六招让您拥有健康的心脏

Did you know that following a healthy diet and keeping physically active could help to reduce your risk of developing heart disease? Making healthy changes to your lifestyle can also increase your chances of survival following a heart attack. 

你知道吗，遵循健康的日常饮食，并且坚持运动，可以降低得心脏病的几率？培养良好的生活方式也能增加心脏病发作后的生还几率。

However, you may be wondering what a healthy diet for heart disease is. First and foremost, healthy eating is about getting the balance right. This doesn't have to mean cutting out all of what you enjoy, but it does mean eating foods in proportions that will improve your health long-term.

然而，你一定想知道怎样的饮食才是有助于预防心脏病的。首要一点，健康饮食就是保持营养均衡。并不是要放弃所有你爱吃的东西，但是要按有助长期改善健康的比例来安排饮食。

Here are a few basics of a ‘heart healthy' diet:

以下是一些“有益心脏健康”的基本要素

1. Fruits and Vegetables 

1.水果和蔬菜

It has been estimated that eating at least five portions of fruits and vegetables each day could reduce the risk of death from chronic diseases, such as heart disease, stroke, and cancer by up to 20%. To receive maximum benefit from the wonderful nutrients contained in fruits and vegetables, choose from a variety of different produce each day, rather than sticking with the same options.

据估计，每天吃至少五种水果和蔬菜，患慢性病的几率可降低高达20%，例如心脏病、中风和癌症。要想其蕴含的丰富营养发挥最好的功效，每天应选择各种不同的水果和蔬菜，而不是每天都同一种搭配。

2. Starchy Carbohydrates 

2.淀粉及碳水化合物

Eating whole grains is thought to reduce the risk of developing heart disease and can also help to lower blood cholesterol levels. Around one third of our meals should be based on carbohydrate, with roughly one half of these grains being whole. Opt for wholegrain bread, wholemeal pasta, and wholegrain rice wherever possible. 

普遍认为吃全麦食品可降低得心脏病的风险，且有助于降低血液中胆固醇水平。我们每餐食物应当差不多有三分之一是碳水化合物，大概有一半谷物食品为全麦的。尽可能地选择吃全麦面包、全麦面和粗粮。

3. Oily fish 

含油脂多的鱼

Regular intake of omega-3 fatty acids has been shown to reduce the risk of heart disease, and to improve our chances of survival following a heart attack. The omega-3 fatty acids found in oily fish are thought to help the heart beat more regularly, reduce triglyceride levels, and prevent blood clots from forming in the coronary arteries. Aim to have two portions of fish per week (a portion is about 3.5 oz). One portion should be white fish, and one portion should be oily fish. Examples of oily fish include trout, salmon, herring, mackerel, or fresh tuna.

研究显示定期摄取Omega-3脂肪酸可以降低得心脏病的风险，还可以提高心脏病发作后的生还几率。在油性鱼体内发现的Omega-3 被认为可以帮助心脏更有规律地跳动，降低甘油三酸酯水平，防止冠状动脉里血液凝结。每周食用两类鱼，（每类大概3.5 盎司）。一类应当为白肉鱼，另一份为多油脂的鱼。含油多的鱼有鳟鱼、大马哈鱼、鲱鱼、马鲛鱼和金枪鱼。

4. Fats 

脂肪

Our bodies do require some fat for normal functioning, however most people eat far more than what is required. Reducing the total amount of saturated fat we eat can help to reduce our blood cholesterol levels. Try to include lean meat, fish and poultry, along with low or reduced fat dairy products, and moderate amounts of monounsaturated or polyunsaturated margarine spreads and oils in your diet. 

我们的身体正常运作是需要一定量的脂肪来维持，不过多数人摄入量远远超过需求。减少饱和脂肪酸的总摄取量可以降低血液内胆固醇水平。吃些瘦肉、鱼和禽类、低脂或脱脂的乳品及适量的含单不饱合脂肪酸脑或多重不饱合脂肪酸的黄油和食用油。

5. Salt 

5.盐

If you have high blood pressure, it is very wise to reduce your salt intake. Recommendations suggest aiming for a salt intake of no more than 6g per day, (2400 mg). This is about one level teaspoon of salt and includes both the salt we add in cooking and at the table, and the also sodium already present in the foods we eat. 

如果你血压偏高，那么减少盐的摄取量绝对是明智之选。建议每天盐的摄取量不超过6克，（2400毫克）。差不多就是说在炒菜和用餐整个过程中一共是一茶匙，同样也代表了我们吃的食物中钠的含量。

6. Exercise 

6.运动

Exercise is very important for a healthy heart. However, if you've been inactive for some time it is important to start slowly, building up your strength gradually. You may want to start with five minutes of activity four times each week, gradually building this up to a level which you can tolerate.

运动对于心脏健康非常重要。但是，如果你已经很久没有运动了，就必须慢慢开始，循序渐进。刚开始时，可以每周四次，每次运动五分钟，然后逐渐增加到你能承受的运动量。

Aim for at least 30 minutes of moderately intense activity five of more days each week. Remember that any increase in your current activity levels will be beneficial for your health in the long-term.

计划每周五天以上进行适度强度的运动至少30分钟。记住，任何现在运动水平的提高都是对您长期的健康大有裨益！