Simple Steps to Lower Cholesterol
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.
簡(jiǎn)單措施降低膽固醇
你的醫(yī)生曾說過你膽固醇過高嗎（又名高膽固醇血癥）？接著你知道應(yīng)該通過控制隱私和生活習(xí)慣來降低膽固醇，減少患上心臟疾病的危險(xiǎn)。即使醫(yī)生開出降膽固醇藥，你仍然需要改變飲食習(xí)慣，而且更積極的看待心血管健康問題。下面這些小帖士能幫助你控制膽固醇水平。
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：給你一只手
大多數(shù)美國(guó)人吃著超大號(hào)一日三餐，這些分量是健康飲食推薦分量的兩倍之多。這就是體重上升和膽固醇過高的罪魁禍?zhǔn)?。有個(gè)簡(jiǎn)單的辦法控制食量：用你的手。一份肉或魚大約有你手掌那么大。一份新鮮蔬菜則是你拳頭的大小。一份烹飪后的蔬菜和米飯或者意大利通心粉則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.
多食對(duì)心臟有利的食物
往你餐盤上裝滿蔬菜和水果吧-一天5到9份-以減少“壞的”低密度膽固醇。這些食物中含有的抗氧劑能幫助我們?；蛘呖赡芪覀兪卟撕退缘亩嗔?，也就沒有那么大的胃口吃脂肪類的了。又或者你亦能幫助自己減少血壓，維持健康體重。富含植物甾醇的食物，如人造黃油和酸乳酪，也能減少LDL膽固醇的生成。
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臟健康
對(duì)健康有利的飲食習(xí)慣包括一周吃兩頓魚。為什么？因?yàn)轸~飽和脂肪酸含量低，健康的ω-3脂肪酸含量高。它們也能降低膽固醇，減緩血管中血斑的生長(zhǎng)。所以愛上肥肥的魚吧，像三文魚，鮪魚，鱒魚和沙丁魚。不過不要將魚丟在煎鍋里，這樣會(huì)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.
動(dòng)起來
每周五次，每次30分鐘的體力活動(dòng)（每周3次每次20分鐘的劇烈運(yùn)動(dòng)如慢跑）能起到降低LDL膽固醇，升高HDL的作用。當(dāng)然運(yùn)動(dòng)越多，效果也更好。它能幫你保持良好體重，減少血管阻塞的風(fēng)險(xiǎn)。你并不需要不階段的鍛煉30分鐘-你能隔10分鐘休息一次。
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
如果你不太習(xí)慣運(yùn)動(dòng)，甚至討厭提起健身房，那就出去走走吧。這很容易而且健康，而且你所需的僅僅是一雙好鞋。有氧運(yùn)動(dòng)和心血管運(yùn)動(dòng)想慢走能減少中風(fēng)和心臟疾病的風(fēng)險(xiǎn)，減輕體重，保持骨骼強(qiáng)韌。如果你僅僅剛剛開始，就試試從10分鐘的慢走開始吧。
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.
無(wú)需健身房一樣動(dòng)起來
如果運(yùn)動(dòng)聽起來像個(gè)難以接受的使，那接下來的就有些好消息了：你可以在日常體力活動(dòng)中提高心臟健康。任何一種心血管活動(dòng)都行之有效-包括園藝，舞蹈或者爬樓梯。即使是家務(wù)活也能視為運(yùn)動(dòng)-只要你認(rèn)真的大掃除而使心跳加速而非懶洋洋的動(dòng)動(dòng)。
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.
對(duì)你的健康負(fù)責(zé)
如果你膽固醇過高，你還有你的醫(yī)生可能制定一些列措施來降低膽固醇。你可能開始控制飲食，減肥，多多鍛煉，甚至服用膽固醇藥。你還可以做些事情來降低膽固醇。
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.
如何在外吃飯
如果你在家積極控制膽固醇享用健康食物，那么當(dāng)你外出就餐時(shí)別放縱自己。餐館的食物常常充滿了飽和脂肪，卡路里和鈉鹽。即使是健朗的選擇仍會(huì)導(dǎo)致超量的份額。試試下面的小辦法吧：
選擇烘焙，蒸煮的食物-而非油炸類
涂上沙拉醬
聯(lián)系控制飯量，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.
小心隱藏圈套
仔細(xì)查看營(yíng)養(yǎng)商標(biāo)對(duì)低膽固醇的健康飲食而言必不可少。試試如下舉措：
--看看分量。營(yíng)養(yǎng)信息看上去是沒問題，但是當(dāng)一份包裝里頭有兩份呢？
--如果商標(biāo)上說“全麥”，去看看成分吧。全麥或者全谷類應(yīng)該列在第一位上。
--一份不含任何膽固醇的食物仍然能升高LDL膽固醇。
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.
拒絕壓力過大
慢性壓力能導(dǎo)致血壓升高，升高動(dòng)脈粥樣硬化的風(fēng)險(xiǎn)從而使你血管中膽固醇沉積。有研究表明對(duì)某些人群而言，壓力能直接升高膽固醇。試試運(yùn)動(dòng)，冥想或者生物反饋來減小壓力吧。專注于你的呼吸，長(zhǎng)長(zhǎng)的深深的呼吸新鮮空氣。你能隨時(shí)隨地的減少壓力了。
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.
減少了反而贏了
減少體重是對(duì)抗心血管疾病最有效的事情之一。過重意味著你的血管壁要承受更大的壓力，使他們更易形成血斑。減重-尤其是使血管硬化的腹部贅肉，能幫助升高”好的”HDL膽固醇，降低“壞的”LDL膽固醇。保持你的身體脂肪指數(shù)-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.
聽從醫(yī)生的建議
管理你的膽固醇是一個(gè)長(zhǎng)期的過程。定時(shí)去看醫(yī)生服用藥片。聽從醫(yī)生建議，控制飲食，進(jìn)行鍛煉，參加治療。和你的醫(yī)生一起努力降低膽固醇含量，使你的心臟更加強(qiáng)韌。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.
