10步改动防备或逆转心脏病
### 泉源：
Dr Hyman, my father has heart disease, his father did too, and I’m obviously concerned about my own h
“Dr. Hyman, my father has heart disease, his father did too, and I’m obviously concerned about my own heart,” writes this week’s house call. “What can I do to prevent heart disease?”
“我的父亲患故意脏病，他的父亲也是如许，显然我应该十分存眷本人的心脏情况，大夫，我能做些什么来防备心脏病呢？”
Most importantly, please know while genetics contributes to some degree, many other factors completely within your control can contribute to or reverse heart disease.
十分紧张的一点，固然遗传学在肯定水平上关于心脏病的产生开展起作用，但很多其他要素完全可以协助或逆转心脏病！
Genetics loads the gun, but environment pulls the trigger. The way you eat, how much you exercise, how you manage stress, and your exposure to environmental toxins all contribute to things like high cholesterol, high blood pressure, high blood sugar, and of course, heart disease.
“遗传基因使枪上膛，但情况扣动扳机”。你进食的方法，熬炼的水平，怎样办理压力以及表露于情况毒素的几多，都市对高胆固醇、高血压、高血糖以及心脏病等有所“奉献”。
The current way doctors treat heart disease is misguided because they treat the risk factors not the causes. To think we can treat heart disease by lowering cholesterol, lowering blood pressure and lowering blood sugar with medication is like mopping up the floor while the sink overflows.
现在大夫医治心脏病的方法存在误导，由于他们并不以为一些伤害要素是抱病的缘故原由。想象一下，凯发经过降脂、降压和降糖来医治心脏病，这就好像在水槽溢出时，只将地板擦洁净罢了。
Instead, we need to ask what causes these risk factors like high blood pressure, high blood sugar or abnormal cholesterol in the first place. Spoiler alert: These are not medication deficiencies! We treat these problems with medication, but studies have increasingly shown that treating these risk factors has only little benefit, or none at all. Research shows changing your lifestyle can be a more powerful intervention to prevent heart disease than any medication.
相反的，凯发该当先应对高血压、高血糖或胆固醇非常等伤害要素，这才是主要的。吐露一下：形成这些症状绝不是由于缺乏某种药物！ 凯发向来用药物办理这些题目，但越来越多的研讨标明，干涉这些伤害要素失掉的结果甚微，或根本没无效果，但是，生存方法的改动倒是比任何药物都更壮大的心脏病干涉步伐。
The “EPIC” study published in the Archives of Internal Medicine studied how 23,000 people adhered to four simple behaviors: Not smoking, exercising 3.5 hours a week, eating a healthy diet and maintaining a healthy weight. Adhering to those four behaviors alone prevented 93 percent of diabetes, 81 percent of heart attacks, 50 percent of strokes, and 36 percent of all cancers.
宣布在“外科学档案”上的“EPIC”研讨了23000人遵照四种复杂的举动：不吸烟，每周活动3.5小时，安康饮食，坚持安康体重。后果标明，承袭这四种举动的个别制止了93％的糖尿病，81％的心脏病发作，50％的中风和36％的癌症的产生。
Likewise, the INTERHEART study, published in the Lancet in 2004, followed 30,000 people in 52 countries. Researchers found changing lifestyle could prevent at least 90 percent of all heart disease.
异样地，2004年在“柳叶刀”宣布的“INTERHEART”研讨陈诉，追踪了52个国度中的3万人，研讨职员发明，改动生存方法可以防备90％的心脏病的产生。
Other research shows lifestyle intervention becomes more effective than almost any other traditional medical intervention to reduce cardiovascular disease, hypertension, heart failure, stroke, cancer,diabesity and deaths from all causes.
另有其他研讨标明，关于增加心血管疾病、高血压、心力弱竭、中风、癌症、瘦削和一切缘故原由的殒命，生存方法干涉比简直任何其他传统的医疗干涉更为无效。
Your environment, in turn, changes gene expression, subsequently modulating inflammation, oxidative stress and metabolic dysfunction. These are the reasons we get sick and develop heart disease along with other problems.
情况反过去会改动基因表达，随后调治炎症、氧化应激和代谢功效停滞，这些正是凯发产生心脏病及其他题目的真正缘故原由地点。
That’s actually good news. Addressing and fixing the root causes benefits most chronic disease. These modifications will make you feel alive and healthy without the side effects of medication.
实在这是好音讯——定位息争决基本缘故原由有利于大少数慢性病，这些变革将会使您离开药物的反作用[fǎn zuò yòng]，安康的生存。
Occasionally, I will use medications if I feel a patient shows a strong genetic predisposition for heart disease or if significant heart disease already exists. Under those circumstances, I carefully weigh a medication’s risks and benefits.
偶尔的状况下，假如我发明患者对心脏病有很强的遗传偏向，大概心脏病曾经存在，我会利用药物，但肯定会细心衡量药物的危害和好处。
At the same time, most patients can achieve the benefits of most medications through lifestyle changes.
同时，大少数患者经过生存方法的改动可以到达大少数药物的利益。
Dr. David Jenkins from the University of Toronto compared treatment with statin drugs (the number one cholesterol medication) with a diet rich in viscous fiber, almonds, soy and plant sterols. Researchers in this study found that, while they created almost equal benefits, diet became more effective to lower inflammation and homocysteine (a risk marker for heart disease).
多伦多大学的David Jenkins博士比力了与他汀类药物（干涉胆固醇首选药物）的医治方案，此中含有富含粘性纤维、杏仁、大豆和动物甾醇的饮食，这项研讨的职员发明，固然它们发明了简直相反的效益，但饮食更无效地低落了炎症和同型半胱氨酸（心脏病的危害标志）。
I’ve, likewise, had patients lower their cholesterol simply by incorporating positive dietary and lifestyle changes.
异样，我也是经过归入正的饮食和生存方法的改动，使患者低落胆固醇。
Simply put, preventative medicine becomes the best form of medicine. These 10 simple modifications can go a long way to preventing or reversing heart disease.
复杂来说——防备成为了最好的药物。 以下10项复杂的改动关于防备或逆转心脏病十分的无效。
1. Eat a healthy diet. Increase healthy, whole foods rich in nutrients and phytonutrients (plant molecules). Aim for at least 8 to 10 servings of colorful fruits and vegetables every day. These foods are loaded with disease-fighting vitamins, minerals, fiber, antioxidants and anti-inflammatory molecules.
安康饮食。 增长安康、丰厚的养分身分和动物养分素（动物分子）。 目的是天天至多8-10份黑色蔬果，这些食品含有反抗疾病的维生素、矿物质、纤维、抗氧化剂和抗炎分子。
2. Steady your blood sugar. Studies show blood sugar imbalances contribute to heart disease. Stabilize your blood sugar with protein, healthy fat and healthy carbohydrates at every meal. Never eat carbohydrates alone, and avoid processed sugars with carbohydrates..
波动血糖。 研讨标明血糖不屈衡对心脏病的发作有促进作用。每一餐摄入卵白质、安康的脂肪和安康的碳水化合物可以波动血糖，不要独自摄入碳水化合物，并制止精加工的碳水化合物。
3. Increase your fiber. Work your way up to 50 grams of fiber per day. High-fiber foods include vegetables, nuts, seeds and lower-sugar fruits like berries. If that becomes a challenge, try a fiber supplement such as PGX (Konjac fiber or glucomannan).
增长纤维摄入。 天天至多50克，高纤维餐饮包罗蔬菜、坚果、种子和低糖水果（如浆果）。假如有肯定难度，可以实验利用纤维增补剂，如PGX（魔芋纤维或葡甘露聚糖）。
4. Avoid processed, junk foods. That includes sodas, juices and diet drinks, which adversely impact sugar and lipid metabolism. Researchshows liquid-sugar calories become the biggest contributor to obesity, diabetes and heart disease. Don’t be fooled that 100 percent fruit juice is healthy. Juices are essentially pure, liquid sugar because processing strips away the fruit’s fiber.
制止精加工的渣滓餐饮。包罗苏汲水、果汁和饮料等，它们会对糖和脂质代谢发生倒霉影响。研讨表现液体糖的卡路里成为瘦削、糖尿病和心脏病最紧张的要素。不要以为100％的果汁便是安康的，果汁根本上是纯的液体糖，水果的纤维素曾经被加工去除了。
5. Increase omega-3 fatty acids. Eat anti-inflammatory foods like cold-water fish including salmon, sardines and herring, as well as flaxseeds and even seaweed. Healthy fat actually benefits your heart by improving your overall cholesterol profile. It also lowers the small, dangerous LDL particles that contribute to heart disease by converting them into light, fluffy, safe LDL particles.
增长摄入ω-3脂肪酸。吃抗炎食品，好比冷水鱼（包罗鲑鱼、沙丁鱼和鲱鱼），以及亚麻籽乃至海藻。 安康的脂肪经过改进您的全体胆固醇情况无益于心脏，还经过将它们酿成轻质、疏松、宁静的低密度脂卵白颗粒来低落可以招致心脏病的小而伤害的低密度脂卵白颗粒。
6. Eliminate ALL hydrogenated fat. Hydrogenated fat lurks in margarine, shortening, processed oils and many baked goods and processed foods like cookies and crackers. Even when the label states “no trans fats,” the word “hydrogenated” indicates that the product contains trans fat in one or more of the ingredients. Use healthy oils instead like coconut oil (rich in medium-chain triglycerides or MCTs), extra-virgin, organic, cold-pressed, olive oil, organic sesame oil, and other nut oils.
消弭一切氢化脂肪。 氢化脂肪埋伏在天然黄油、起酥油、加工油和很多烘焙餐饮和加工餐饮中（如曲奇和威化）。 即便标签表现“无反式脂肪”，“氢化”一词表现产品在一种或多种身分中含有反式脂肪。发起您利用安康油取代椰子油（富含中链甘油三酸酯或MCT），特级、无机、冷压橄榄油，无机芝麻油或其他坚果油。
7. Avoid or reduce alcohol intake. Alcohol can raise triglycerides, contribute to fatty liver and create sugar imbalances. Reducing or eliminating alcohol intake lowers inflammation, which contributes to heart disease and nearly every other chronic disease.
制止或增加酒精摄入量。 酒精可以进步甘油三酯，有助于构成脂肪肝，并形成糖分失衡。制止或增加酒精摄入可以低落炎症，炎症可以引发心脏病和简直一切其他慢性疾病。
8. Take quality supplements. Combined with a healthy diet and exercise program, supplements can dramatically improve cardiovascular health. Take a good multi-vitamin/mineral along with a purified fish oil supplement that contains 1000 to 2000 milligrams a day of EPA/DHA. (You might need higher doses if you have low HDL and high triglycerides.) I also recommend a fiber supplement such as PGX (Konjac fiber or gluccomanan) to lower cholesterol and balance blood sugar levels.
利用优质增补剂。 联合安康的饮食和活动方案，增补剂可以明显改进心血管安康。服用多种维生素、矿物质以及天天含有1000至2000毫克EPA / DHA的纯化鱼油增补剂，假如HDL和甘油三酯高，大概必要更高的剂量。我还发起利用纤维增补剂，如PGX（魔芋纤维或葡萄糖聚糖）来低落胆固醇并均衡血糖程度。
9. Get out and move! Research shows 30 to 45 minutes of cardiovascularexercise at least five times a week can benefit your heart. After all, your heart is a muscle, and muscles need exercise. If you feel stronger and more capable, high-intensity interval training (also called burst training) and strength training help build muscle, reduce body fat composition and maintain strong bones.
增强活动。研讨表现，每周至多5次，每次35-45分钟的活动，可以使心脏功效受害。 终究，你的心脏是肌肉构成的，肌肉必要活动。假如你觉得健壮了，才能增强了，可以举行高强度间歇训练（也称发作训练）和力气训练，有助于创建肌肉，增加身材脂肪构成并坚持健壮的骨骼。
10. Manage stress levels. Stress alone can cause a heart attack. Sadly, chronic stress often triggers a cascade of events that cause that final, fatal heart attack. Among its problems, stress increases inflammation, raises your cholesterol and blood sugar, increases blood pressure and even makes your blood more likely to clot. Find your pause button to manage stress and relax. Yoga, Tai Chi, meditation, breathing techniques and guided imagery can lower stress.
压力办理。 独自压力就可招致心脏病发作。可悲的是，慢性压力通常会在引发一系列事情之后，招致最初致命的心脏病发作。此中，压力会增长炎症，增长胆固醇和血糖，增长血压，乃至使血液凝血。找到您本人身材的“停息键”来办理压力并抓紧。瑜伽、太极、冥想、呼吸本领和引导影像都可以低落压力。
“我的父亲患故意脏病，他的父亲也是如许，显然我应该十分存眷本人的心脏情况，大夫，我能做些什么来防备心脏病呢？”
Most importantly, please know while genetics contributes to some degree, many other factors completely within your control can contribute to or reverse heart disease.
十分紧张的一点，固然遗传学在肯定水平上关于心脏病的产生开展起作用，但很多其他要素完全可以协助或逆转心脏病！
Genetics loads the gun, but environment pulls the trigger. The way you eat, how much you exercise, how you manage stress, and your exposure to environmental toxins all contribute to things like high cholesterol, high blood pressure, high blood sugar, and of course, heart disease.
“遗传基因使枪上膛，但情况扣动扳机”。你进食的方法，熬炼的水平，怎样办理压力以及表露于情况毒素的几多，都市对高胆固醇、高血压、高血糖以及心脏病等有所“奉献”。
The current way doctors treat heart disease is misguided because they treat the risk factors not the causes. To think we can treat heart disease by lowering cholesterol, lowering blood pressure and lowering blood sugar with medication is like mopping up the floor while the sink overflows.
现在大夫医治心脏病的方法存在误导，由于他们并不以为一些伤害要素是抱病的缘故原由。想象一下，凯发经过降脂、降压和降糖来医治心脏病，这就好像在水槽溢出时，只将地板擦洁净罢了。
Instead, we need to ask what causes these risk factors like high blood pressure, high blood sugar or abnormal cholesterol in the first place. Spoiler alert: These are not medication deficiencies! We treat these problems with medication, but studies have increasingly shown that treating these risk factors has only little benefit, or none at all. Research shows changing your lifestyle can be a more powerful intervention to prevent heart disease than any medication.
相反的，凯发该当先应对高血压、高血糖或胆固醇非常等伤害要素，这才是主要的。吐露一下：形成这些症状绝不是由于缺乏某种药物！ 凯发向来用药物办理这些题目，但越来越多的研讨标明，干涉这些伤害要素失掉的结果甚微，或根本没无效果，但是，生存方法的改动倒是比任何药物都更壮大的心脏病干涉步伐。
The “EPIC” study published in the Archives of Internal Medicine studied how 23,000 people adhered to four simple behaviors: Not smoking, exercising 3.5 hours a week, eating a healthy diet and maintaining a healthy weight. Adhering to those four behaviors alone prevented 93 percent of diabetes, 81 percent of heart attacks, 50 percent of strokes, and 36 percent of all cancers.
宣布在“外科学档案”上的“EPIC”研讨了23000人遵照四种复杂的举动：不吸烟，每周活动3.5小时，安康饮食，坚持安康体重。后果标明，承袭这四种举动的个别制止了93％的糖尿病，81％的心脏病发作，50％的中风和36％的癌症的产生。
Likewise, the INTERHEART study, published in the Lancet in 2004, followed 30,000 people in 52 countries. Researchers found changing lifestyle could prevent at least 90 percent of all heart disease.
异样地，2004年在“柳叶刀”宣布的“INTERHEART”研讨陈诉，追踪了52个国度中的3万人，研讨职员发明，改动生存方法可以防备90％的心脏病的产生。
Other research shows lifestyle intervention becomes more effective than almost any other traditional medical intervention to reduce cardiovascular disease, hypertension, heart failure, stroke, cancer,diabesity and deaths from all causes.
另有其他研讨标明，关于增加心血管疾病、高血压、心力弱竭、中风、癌症、瘦削和一切缘故原由的殒命，生存方法干涉比简直任何其他传统的医疗干涉更为无效。
Your environment, in turn, changes gene expression, subsequently modulating inflammation, oxidative stress and metabolic dysfunction. These are the reasons we get sick and develop heart disease along with other problems.
情况反过去会改动基因表达，随后调治炎症、氧化应激和代谢功效停滞，这些正是凯发产生心脏病及其他题目的真正缘故原由地点。
That’s actually good news. Addressing and fixing the root causes benefits most chronic disease. These modifications will make you feel alive and healthy without the side effects of medication.
实在这是好音讯——定位息争决基本缘故原由有利于大少数慢性病，这些变革将会使您离开药物的反作用[fǎn zuò yòng]，安康的生存。
Occasionally, I will use medications if I feel a patient shows a strong genetic predisposition for heart disease or if significant heart disease already exists. Under those circumstances, I carefully weigh a medication’s risks and benefits.
偶尔的状况下，假如我发明患者对心脏病有很强的遗传偏向，大概心脏病曾经存在，我会利用药物，但肯定会细心衡量药物的危害和好处。
At the same time, most patients can achieve the benefits of most medications through lifestyle changes.
同时，大少数患者经过生存方法的改动可以到达大少数药物的利益。
Dr. David Jenkins from the University of Toronto compared treatment with statin drugs (the number one cholesterol medication) with a diet rich in viscous fiber, almonds, soy and plant sterols. Researchers in this study found that, while they created almost equal benefits, diet became more effective to lower inflammation and homocysteine (a risk marker for heart disease).
多伦多大学的David Jenkins博士比力了与他汀类药物（干涉胆固醇首选药物）的医治方案，此中含有富含粘性纤维、杏仁、大豆和动物甾醇的饮食，这项研讨的职员发明，固然它们发明了简直相反的效益，但饮食更无效地低落了炎症和同型半胱氨酸（心脏病的危害标志）。
I’ve, likewise, had patients lower their cholesterol simply by incorporating positive dietary and lifestyle changes.
异样，我也是经过归入正的饮食和生存方法的改动，使患者低落胆固醇。
Simply put, preventative medicine becomes the best form of medicine. These 10 simple modifications can go a long way to preventing or reversing heart disease.
复杂来说——防备成为了最好的药物。 以下10项复杂的改动关于防备或逆转心脏病十分的无效。
1. Eat a healthy diet. Increase healthy, whole foods rich in nutrients and phytonutrients (plant molecules). Aim for at least 8 to 10 servings of colorful fruits and vegetables every day. These foods are loaded with disease-fighting vitamins, minerals, fiber, antioxidants and anti-inflammatory molecules.
安康饮食。 增长安康、丰厚的养分身分和动物养分素（动物分子）。 目的是天天至多8-10份黑色蔬果，这些食品含有反抗疾病的维生素、矿物质、纤维、抗氧化剂和抗炎分子。
2. Steady your blood sugar. Studies show blood sugar imbalances contribute to heart disease. Stabilize your blood sugar with protein, healthy fat and healthy carbohydrates at every meal. Never eat carbohydrates alone, and avoid processed sugars with carbohydrates..
波动血糖。 研讨标明血糖不屈衡对心脏病的发作有促进作用。每一餐摄入卵白质、安康的脂肪和安康的碳水化合物可以波动血糖，不要独自摄入碳水化合物，并制止精加工的碳水化合物。
3. Increase your fiber. Work your way up to 50 grams of fiber per day. High-fiber foods include vegetables, nuts, seeds and lower-sugar fruits like berries. If that becomes a challenge, try a fiber supplement such as PGX (Konjac fiber or glucomannan).
增长纤维摄入。 天天至多50克，高纤维餐饮包罗蔬菜、坚果、种子和低糖水果（如浆果）。假如有肯定难度，可以实验利用纤维增补剂，如PGX（魔芋纤维或葡甘露聚糖）。
4. Avoid processed, junk foods. That includes sodas, juices and diet drinks, which adversely impact sugar and lipid metabolism. Researchshows liquid-sugar calories become the biggest contributor to obesity, diabetes and heart disease. Don’t be fooled that 100 percent fruit juice is healthy. Juices are essentially pure, liquid sugar because processing strips away the fruit’s fiber.
制止精加工的渣滓餐饮。包罗苏汲水、果汁和饮料等，它们会对糖和脂质代谢发生倒霉影响。研讨表现液体糖的卡路里成为瘦削、糖尿病和心脏病最紧张的要素。不要以为100％的果汁便是安康的，果汁根本上是纯的液体糖，水果的纤维素曾经被加工去除了。
5. Increase omega-3 fatty acids. Eat anti-inflammatory foods like cold-water fish including salmon, sardines and herring, as well as flaxseeds and even seaweed. Healthy fat actually benefits your heart by improving your overall cholesterol profile. It also lowers the small, dangerous LDL particles that contribute to heart disease by converting them into light, fluffy, safe LDL particles.
增长摄入ω-3脂肪酸。吃抗炎食品，好比冷水鱼（包罗鲑鱼、沙丁鱼和鲱鱼），以及亚麻籽乃至海藻。 安康的脂肪经过改进您的全体胆固醇情况无益于心脏，还经过将它们酿成轻质、疏松、宁静的低密度脂卵白颗粒来低落可以招致心脏病的小而伤害的低密度脂卵白颗粒。
6. Eliminate ALL hydrogenated fat. Hydrogenated fat lurks in margarine, shortening, processed oils and many baked goods and processed foods like cookies and crackers. Even when the label states “no trans fats,” the word “hydrogenated” indicates that the product contains trans fat in one or more of the ingredients. Use healthy oils instead like coconut oil (rich in medium-chain triglycerides or MCTs), extra-virgin, organic, cold-pressed, olive oil, organic sesame oil, and other nut oils.
消弭一切氢化脂肪。 氢化脂肪埋伏在天然黄油、起酥油、加工油和很多烘焙餐饮和加工餐饮中（如曲奇和威化）。 即便标签表现“无反式脂肪”，“氢化”一词表现产品在一种或多种身分中含有反式脂肪。发起您利用安康油取代椰子油（富含中链甘油三酸酯或MCT），特级、无机、冷压橄榄油，无机芝麻油或其他坚果油。
7. Avoid or reduce alcohol intake. Alcohol can raise triglycerides, contribute to fatty liver and create sugar imbalances. Reducing or eliminating alcohol intake lowers inflammation, which contributes to heart disease and nearly every other chronic disease.
制止或增加酒精摄入量。 酒精可以进步甘油三酯，有助于构成脂肪肝，并形成糖分失衡。制止或增加酒精摄入可以低落炎症，炎症可以引发心脏病和简直一切其他慢性疾病。
8. Take quality supplements. Combined with a healthy diet and exercise program, supplements can dramatically improve cardiovascular health. Take a good multi-vitamin/mineral along with a purified fish oil supplement that contains 1000 to 2000 milligrams a day of EPA/DHA. (You might need higher doses if you have low HDL and high triglycerides.) I also recommend a fiber supplement such as PGX (Konjac fiber or gluccomanan) to lower cholesterol and balance blood sugar levels.
利用优质增补剂。 联合安康的饮食和活动方案，增补剂可以明显改进心血管安康。服用多种维生素、矿物质以及天天含有1000至2000毫克EPA / DHA的纯化鱼油增补剂，假如HDL和甘油三酯高，大概必要更高的剂量。我还发起利用纤维增补剂，如PGX（魔芋纤维或葡萄糖聚糖）来低落胆固醇并均衡血糖程度。
9. Get out and move! Research shows 30 to 45 minutes of cardiovascularexercise at least five times a week can benefit your heart. After all, your heart is a muscle, and muscles need exercise. If you feel stronger and more capable, high-intensity interval training (also called burst training) and strength training help build muscle, reduce body fat composition and maintain strong bones.
增强活动。研讨表现，每周至多5次，每次35-45分钟的活动，可以使心脏功效受害。 终究，你的心脏是肌肉构成的，肌肉必要活动。假如你觉得健壮了，才能增强了，可以举行高强度间歇训练（也称发作训练）和力气训练，有助于创建肌肉，增加身材脂肪构成并坚持健壮的骨骼。
10. Manage stress levels. Stress alone can cause a heart attack. Sadly, chronic stress often triggers a cascade of events that cause that final, fatal heart attack. Among its problems, stress increases inflammation, raises your cholesterol and blood sugar, increases blood pressure and even makes your blood more likely to clot. Find your pause button to manage stress and relax. Yoga, Tai Chi, meditation, breathing techniques and guided imagery can lower stress.
压力办理。 独自压力就可招致心脏病发作。可悲的是，慢性压力通常会在引发一系列事情之后，招致最初致命的心脏病发作。此中，压力会增长炎症，增长胆固醇和血糖，增长血压，乃至使血液凝血。找到您本人身材的“停息键”来办理压力并抓紧。瑜伽、太极、冥想、呼吸本领和引导影像都可以低落压力。
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