By Lisa Zamovsky
Everyone wants to have a healthy heart. The good news is that some simple, everyday habits can make a big difference in your ability to live a healthy lifestyle. Here are the 10 worst habits for your heart, and how to avoid them.
Watching TV 久坐看电视
Sitting for hours on end increases your risk of heart attack and stroke, even if you exercise regularly.
“Intermittent exercise doesn’t compensate for the time you sit,” says Harmony R. Reynolds, MD, associate director of the Cardiovascular Clinical Research Center in New York City.
Why? The lack of movement may affect blood levels of fats and sugars.
Dr. Reynolds advises walking around periodically and, if you’re at work, standing up to talk on the phone.
Leaving hostility and depression unchecked 忽略不良情绪
Are you feeling stressed, hostile, or depressed? It can take a toll on your heart.
While everyone feels this way some of the time, how you handle these emotions can affect your heart health. “Those likely to internalize stress are in greater danger; research has shown a benefit to laughter and social support,” Dr. Reynolds says. “And it’s helpful to be able to go to someone and talk about your problems.”
Withdrawing from the world 与世隔绝
It’s no secret that on some days, other human beings can seem annoying, irritating, and just plain difficult to get along with.
However, it makes sense to strengthen your connections to the ones you actually like. People with stronger connections to family, friends, and society in general tend to live longer, healthier lives.
Everyone needs alone time, but you should still reach out to others and keep in touch whenever you can.
Drinking (too much) alcohol 饮酒过量
Sure, studies suggest a small amount of alcohol may be good for your heart. Excess alcohol is linked to a greater risk of high blood pressure, high levels of blood fats, and heart failure. In addition, the extra calories can lead to weight gain, a threat to heart health.
If you drink, stick to no more than two drinks per day for men, and no more than one a day for women. (One drink means a 12-ounce beer or 4-ounce glass of wine).
Overeating 过度饱食
Being overweight is a major risk factor for heart disease.
Try to eat less, avoid oversize portions, and replace sugary drinks with water.
Doctors also suggest cutting portion sizes for high-calorie carbohydrates (refined pastas and breads) and watching out for foods labeled “low-fat,” which are often high in calories.
Smoking or living with a smoker 吸烟/二手烟
Sure, you’ve heard it a million times before: Don’t smoke.
“Smoking is a total disaster for your heart,” says Dr. Ostfeld. Smoking promotes blood clots, which can block blood flow to the heart, and contributes to plaque buildup in the arteries.
It’s also a smart bomb aimed at everyone around you, Dr. Ostfeld says. In fact, about 46,000 nonsmokers who live with a smoker die from heart disease each year because of secondhand smoke.
Stopping or skipping meds 不按时服药
Let’s be honest: Taking pills is a pain. There can be side effects. And it’s easy to forget your meds, especially if you feel fine.
“High blood pressure is called the silent killer because you don’t feel it,” Dr. Ostfeld says. “Saying you feel fine is not a justification for stopping these pills.”
There are 30 types of high blood pressure medications, so there are choices if one isn’t working, Dr. Hochman says. “If one medication doesn’t work, we can try something else.”
Being a salty snacker 食盐量超标
The more salt you consume, the higher your blood pressure rises.
“Steer clear of packaged junk food, read the labels for sodium content, and stick to the outer portions of the supermarket, which is where the fruits, vegetables, and (unsalted) nuts are,” Dr. Ostfeld says.
Most of us should keep sodium intake below 2,300 milligrams a day. If you have high blood pressure or are over 50, cut back to 1,500 milligrams.
Avoiding fruits and vegetables 不吃水果蔬菜
“The most heart-healthy diet is a plant-based diet”, Dr. Ostfeld says. That means loading up on fruits and vegetables, nuts, whole grains, low-fat dairy, and protein, and keeping junk food to a minimum.
Research has found that people who eat more than five servings of fruits and vegetables a day had about 20% lower risk of heart disease and stroke than people who ate less than three servings per day.
Ignoring physical symptoms 忽略身体信号
If you used to walk up three flights of stairs without a problem, but suddenly you’re short of breath after one flight or have chest pressure, it’s time to call your doctor—now.
Doctors say “time is muscle”, meaning the quicker you get treatment for possible trouble, the less likely you are to have permanent damage to your heart muscle.
“It’s better for it to be much ado about nothing than sitting on a heart attack for six hours,” which is not uncommon, Dr. Ostfeld says.
on end 连续地
heart attack 心脏病发作
stroke 中风
intermittent 间歇的，断断续续的
compensate for 弥补，补偿
periodically 周期性地，定期地
unchecked （坏事）未受抑制的，未受制止的
take a toll 产生严重的不良影响
internalize 使……内在化
annoying 讨厌的，令人气馁的
irritating 烦人的，使人恼火的
plain 〈口〉简直，完全（用于强调，一般指不好的素质）
get along with 与……相处
reach out to 愿意倾听
excess 过量的
blood fat 血脂
heart failure 心脏衰竭
weight gain 体重的增加
ounce 盎司（1盎司等于28.35克）
oversize 大于一般的，太大的
carbohydrate 含碳水化合物的食品（如米饭、面包、马铃薯等）
refined 精炼的，精制的
blood clot 血块
plaque 【医】血小板
buildup 增加，积聚
artery 动脉
side effect （药物的）副作用
justification 正当的理由，可接受的理由
medication 药物，药剂
steer clear of 〈口〉避开（某人/某物）
sodium content 钠含量
intake （食物、饮品等的）摄入量
milligram 毫克
load up on 使得
serving （供一人食用的）一份食物
flight （两个楼层间的）一段楼梯
short of breath 呼吸短促，呼吸困难
permanent damage 永久性损伤
much ado about nothing 无事生非，无事忙
sit on 〈口〉拖延，搁下