5 Easy tips to a healthier heart

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According to the World Health Organisation 230 million people in China alone have cardiovascular disease and it’s expected to increase by 50% over the next 14 years.
根据世界卫生组织(WHO)报告,目前中国有2.3亿人患有心血管疾病,并预期未来14年会增长50%的趋势。
 
Risk factors include:
疾病高危因素:
·High blood pressure高血压
·Tobacco use 烟草使用
·Raised blood glucose (diabetes)糖尿病
·Physical inactivity 不运动
·Unhealthy diet 不健康饮食
·High Cholesterol高胆固醇
·Overweight and obesity肥胖

So what can you do to protect yourself?  Here are a few tips.
温馨提示几个小步聚,如何保护身体:
 
1.Know Your Cholesterol levels
了解自已的胆固醇值
Get tested.  There are two types of cholesterol, low-density lipoprotein (LDL) – the bad kind, and high-density lipoprotein (HDL) – the good kind. 
For a healthy heart you need to get your HDL levels higher and your LDL’s lower.
去做检测。胆固醇分两类:LDL低密度脂蛋白被称为“坏胆固醇”,和HDL高密度脂蛋白也称为“好胆固醇”。我们需要更多的高密度脂蛋白,更少的低密度脂蛋白保护心脏健康。
 
2. Eat Healthy
健康饮食
Your diet plays a massive role in your overall heart health. 
饮食习惯是心脏健康的重要因素。

Eat more:
多吃:
·Oily fish like sardines and mackeral.  They contain valuable omega 3 and help to lower blood pressure, reducing the formation of blood clots.
沙丁鱼和鲭鱼等油性鱼类。它们含有丰富的欧米茄3(必需脂肪酸),有助于降低血压、减少血液凝块的形成。
· Oats, chia seeds and flaxseed: These are all excellent sources of fibre, which helps to lower LDL cholesterol. 
燕麦,奇亚籽和亚麻籽:它们都有最佳的纤维质,有助于降低低密度脂蛋白胆固醇的所有最佳物质。
· Fruit and vegetables: This will increase your antioxidant levels, helping to protect your body from free-radical damage.
蔬果:增加抗氧化能力,保护身体免受自由基的伤害。
 
Eat less
少吃
·Saturated and trans fat: These sorts of fats increase you risk of heart disease, contribute to weight gain and raise your LDL cholesterol levels. They are found in deep fried, commercially baked or packaged foods.
饱和脂肪和反式脂肪:它们都会增加心脏疾病的机率、肥胖和提升坏胆固醇值。油炸食品,商业烧烤食品和包装食物中都有饱和脂肪和反式脂肪。
·Sugar:  When you consume a lot of sugar, you get spikes in your insulin levels. These spikes turn the food you’re eating into body fat, specifically triglycerides, which are one of the biggest contributors to heart disease.
白糖:当食用大量糖时,胰岛素水平就会升到高点。它会把食物转化为体内脂肪,尤其是甘油三酯,这是心脏疾病凶手之一。
·  Alcohol: Those that drink in moderation have fewer heart attacks and live longer than those that drink heavily. A little red wine every now and then is the preferred alcohol choice, because it contains high levels of antioxidants and resveratrol. 
酒精:酗酒的比适度饮酒的更容易心脏病发作。红酒是最佳酒精饮品选择,它含有大量的抗氧化剂和白藜芦醇。
 

3. Exercise
运动锻炼
Aim for a minimum of 30 minutes a day doing some moderate type of cardio exercise, such as a brisk walk. This will boost HDL levels and contribute to your overall health and well-being.
每天坚持做30分钟的轻有氧运动,如:快步走。它能有效地促使好HDL好胆固醇和对身体健康的效益。


4. Reduce Your Stress
缓减压力
Long-term stress can increase your blood pressure, eventually damaging your arteries. Find something that helps you to relax, whether it’s taking a bath, going for a run or reading a book. 
长期的压力会提升血压和最终动脉受损。多做些调解压力、放松心情的事,如:泡个澡、跑步或阅读等。

5. Take supplements
补充营养
These supplements are great for promoting overall heart health:
下面有些保键品能有效帮助心脏健康:
· Good Health CoQ10 and Good Health Grape Seed Extract are both powerful antioxidants that help maintain your cardiovascular system by preventing damage to the cells in your body.
好健康辅酶Q10系列和好健康葡萄籽系列都有着强效抗氧化作用,帮助减少细胞受损,保护心血管系统。

Q10 150mg心血管保养胶囊:
http://www.goodhealth.co.nz/china/products/detail/q10-150mg
葡萄籽55000胶囊:
http://www.goodhealth.co.nz/china/products/detail/55000

·Omega 3 Fatty Acids: Studies show that the EPA and DHA in Fish oil and Krill oil enhance overall cardiovascular health by supporting optimum triglyceride levels, circulation, blood vessel function, metabolism and heart rhythm.
欧米加3脂肪酸:研究指出,鱼油和磷虾油内的EPA和DHA提供了对甘油三酯水平、心血循环、代谢和心律等心血管健康的人体最必需脂肪酸。
链接:
深海鱼油胶囊1000mg
http://www.goodhealth.co.nz/china/products/detail/1000mg
深海鱼油胶囊1500mg
http://www.goodhealth.co.nz/china/products/detail/1500mg
红磷虾油胶囊1000mg
http://www.goodhealth.co.nz/china/products/detail/fku10300-cn


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