31 Ιανουαρίου 2020, American Medical Association releases six tips to improve heart health
The AMA’s six tips for improving heart health to reduce the risk of heart attack and stroke, include the following:
1. Know your blood pressure numbers— visit ManageYourBP.org to better understand your blood pressure numbers and take necessary steps to get your high blood pressure, also known as hypertension, under control. Doing so will reduce your risk of heart attack or stroke.
2. Commit to a treatment plan to manage high blood pressure—work with your doctor to create an individualized treatment plan that includes healthy lifestyle changes that you can realistically stick to longterm to help you maintain a lower blood pressure and lower your risk for negative health consequences.
3. Be more physically active—regular physical activity can help reduce the risk of developing high blood pressure. It is recommended that healthy adults 18 to 65 years of age should get at least 150 minutes a week of moderate intensity activity, or 75 minutes a week of vigorous intensity activity.
4. Reduce your intake of processed foods, especially those with added sodium and sugar—making simple dietary changes can help you manage or prevent high blood pressure, including eating less sodium, red meat and processed meats, reducing the amount of packaged, processed foods you consume—especially those with added sodium and sugar, and reducing consumption of sugarsweetened beverages. Eat foods that are rich in potassium and add more plant-based foods, such as olive oil, nuts and seeds to your diet.
5. Maintain or achieve a healthy weight—take steps to lose weight, if overweight. Being 20 pounds or more overweight could put you at increased risk of developing high blood pressure.
6. If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans—up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.