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5招增进心脏健康

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服用:鱼油
TAKE THIS: Fish oil
鱼油富含多种能量,而且无需处方。近期十多项研究成果显示,如果你胆固醇高,鱼油可使心血管病发生几率降低约20%;如果你突发过心脏病,再次发病的几率可降低15-30%。这里,不饱和脂肪酸EPA (二十碳五烯酸)和 DHA (二十二碳六烯酸)是关键。“健康人每天的EPA和DHA组合平均值应为500毫克,”研究性论文作者卡尔·J·莱维博士说,“每周吃两次鱼或进行额外补充,可以达到这一标准。”
It requires no prescription, but fish oil packs lots of power. According to a recent review of more than a dozen major studies, if you have high cholesterol, fish oil can lower your odds of cardiovascular problems by nearly 20 percent; if you've had a heart attack, it can cut the likelihood of a second one by 15 to 30 percent. It's the fatty acids EPA and DHA that are key. "All healthy people should average about 500 milligrams a day of combined EPA and DHA," says study author Carl J. Lavie, MD. "You can get that with two fish meals per week or through a supplement."
阿司匹林:服用前听听医生的意见
TALK TO YOUR DOC BEFORE SWALLOWING THIS: Aspirin
阿司匹林可以防止男性心脏病突发和女性中风,历来充当抗击心脏病英雄的角色,但专家对此越来越持怀疑态度,原因是阿司匹林能引起严重的胃出血。因此,美国预防服务专门小组调整了阿司匹林的使用规则,主要包括:正常情况下,男性45周岁、女性55周岁前不得以预防为目的服用阿司匹林;凡年满79岁者,无论男女,都应停用;在没有征求医生的意见,对潜在的大出血风险和后果未做充分分析之前,任何人不得擅自磕药。专门小组还建议预防性的小剂量用药标准:每天仅少量81毫克,或规律性隔一天服用325毫克。
This heart hero helps ward off heart attacks in men and strokes in women, but experts have become more leery of its ability to cause serious stomach bleeding. So the U.S. Preventive Services Task Force has adjusted its guidelines. The important changes: Generally speaking, men shouldn't take aspirin as a preventive before age 45, women should wait until age 55, both should stop at age 79—and no one should start popping the pill without talking to a doctor about potential payoffs versus the danger of bleeding. The task force also recommends a lower dose for prevention: just one low-dose aspirin (81 mg) daily or one regular aspirin (325 mg) every other day.
抑郁症:必须治疗
TREAT THIS: Depression
情绪低落诱发心脏病,确凿无疑。越来越多的证据表明,抑郁症是不可忽视的危险因素之一。在一项63,000名女性参与的调查中,12年来一直处于抑郁状态者最终因心脏病突发去世的可能性是常人的两倍。明尼苏达州罗切斯特市美奥诊所心脏病专家沙隆·N·海耶斯博士说,抑郁者应马上找医生咨询,或使用抗抑郁药物,或同时采取上述两种措施。研究人员认为,抗抑郁药物舍曲林(sertraline)和西酞普兰(citalopram)与普通心脏病药物相互作用的可能性最小。
Sure, it's depressing to have heart disease, but evidence is growing that depression may also be a risk factor. In an investigation of 63,000 women, those who were depressed during the 12-year study were twice as likely to eventually experience sudden cardiac death. That's more reason to get counseling, antidepressants, or both, says cardiologist Sharonne N. Hayes, MD, of the Mayo Clinic in Rochester, Minnesota. Researchers say the mood boosters sertraline and citalopram are least likely to interact with commonly used cardiac medications.
尝试:静坐冥思
DO THIS: Meditate
研究表明,心理减压术可以降低血压,减少动脉粥状硬化。看来冥思术在防止心脏病人出现突发性心脏病、中风和早亡方面确实有效。在201名非洲裔心血管疾病患者中,学习使用“超觉静坐”术进行冥思的人突发性心脏病、中风和其它各种原因造成早亡的几率比其他人降低47%。研究人员西奥多·库奇博士说:“我们鼓励备妥急救药盒以防不虞,然而研究结果告诉我们,药物治疗与心理缓压术相结合,治疗效果尤为突出。”
Studies have shown that this stress-taming technique decreases blood pressure and plaque buildup in arteries. Now it seems that meditation actually prevents heart attacks, strokes, and premature death in people with heart problems. Of 201 African Americans with cardiovascular disease, those who learned to meditate using the Transcendental Meditation technique were 47 percent less likely than nonmeditators to have a heart attack or stroke or to die of any cause. "We tend to rush to the pillbox, but our study shows how powerful it can be to add stress reduction," says researcher Theodore Kotchen, MD.
先决条件:禁止吸烟
UPPORT THIS: Smoking Bans
2006年,美国卫生局局长签署公共场所禁烟令后,“禁止吸烟”牌子频频涌现。美国医学研究所一项报告显示,当前禁烟区心脏病突发率降低了47%。迄今为止,近半数州、哥伦比亚特区均已颁布法令,禁止公共场所吸烟。
No Smoking signs started cropping up more frequently after the surgeon general endorsed bans on smoking in public places back in 2006. Now the Institute of Medicine reports that heart attack rates have dropped by as much as 47 percent in areas that prohibit lighting up in public. So far, nearly half the states and the District of Columbia have enacted bans.
标签:功能 心脏
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2010-02-04 21:55 编辑:kuaileyingyu
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