生活的真谛™ Fact Sheet

生活的真谛

Improving and maintaining cardiovascular health, or CVH, can help you enjoy a longer, healthier life. Better CVH also has been associated with decreased risk for heart disease, 中风, 癌症, dementia and other major health problems.

生活的真谛 outlines a few easy steps you can take to live a healthier lifestyle.

  • 吃得更好: Aim for an overall healthy eating pattern that includes whole foods, lots of fruits and vegetables, 精益蛋白质, 坚果, seeds and cooking in non-tropical oils such as olive and canola.

  • 更积极: Adults should participate in 150 minutes of moderate or 75 minutes of vigorous physical activity. Walking is great for moderate levels of activity. Kids should have 60 minutes every day, including play and structured activities.

  • 戒烟: Use of inhaled nicotine delivery products, which includes traditional cigarettes, 电子烟和电子烟, is the leading cause of preventable death in the U.S., including about a third of all deaths from heart disease. 大约三分之一的美国人.S. children ages 3-11 are exposed to secondhand smoke or vaping.

  • 获得健康睡眠: Getting a good night’s sleep every night is vital to cardiovascular health. Adults should aim for an average of 7-9 hours, and babies and kids need more depending on their age. Too little or too much sleep is associated with heart disease, studies show.

  • 控制体重: Achieving and maintaining a healthy weight has many benefits. 身体质量指数(BMI), a numerical value of your weight in relation to your height, 是一个有用的标准. Optimal BMI for most adults ranges from 18.5到小于25. You can calculate it online or consult a health care professional.

  • 控制胆固醇: High levels of non-HDL, or “bad,” cholesterol can lead to heart disease. Your health care professional can consider non-HDL cholesterol as the preferred number to monitor, rather than total cholesterol, because it can be measured without fasting beforehand and is reliably calculated among all people.

  • 控制血糖: Most of the food we eat is turned into glucose (or blood sugar) that our bodies use as energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. 作为测试的一部分, monitoring hemoglobin A1c can better reflect long-term control in people with diabetes or prediabetes.

  • 控制血压: Keeping your blood pressure within acceptable ranges can keep you healthier longer. Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130-139 mm Hg systolic pressure (the top number in a reading) or 80-89 mm Hg diastolic pressure (bottom number).

用心学习.org/lifes8

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生活的真谛 Fact Sheet

View or Download Fact Sheet
英语(PDF) | 西班牙语(PDF)

生活的真谛 Fact Sheets