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这篇文章的共同创作者是 Zora Degrandpre, ND. Degrandpre是美国华盛顿州温哥华市的一位持证自然疗法医生。她还是美国国立卫生研究院和补充与国家补充和替代医学中心的经费评审员。她于2007年获得了国立自然医学院的自然疗法医生学位。
本文引用了23条参考,详情参见页面底部。
这篇文章已经被读过7,859次。
动脉是将血液从心脏运送到身体各个部位的大血管。由脂肪、胆固醇和其它物质形成的斑块会堵住动脉。这些斑块逐渐变大,使动脉变窄,造成动脉粥样硬化,也就是动脉硬化,并会引发几种疾病,包括高血压、冠心病(影响直接将血液输送到心脏的动脉)和其它多个可能危及生命的疾病。预防胜于治疗,想要防止动脉硬化,最有效的天然方法包括改变饮食和生活方式。一起来看看要怎么做吧!
步骤
- 维持健康的体重。改变饮食和做运动对减至健康体重大有帮助。你可以根据身高体重指数(BMI)设下一个目标体重。BMI利用身高和体重来推断体脂肪率。[30] 以正常的BMI为目标,也即是介于18.5到24.9之间。[31]
- 医生认为身高体重指数25到29.9为超重,30或更高则是肥胖。[32]
- 参阅《如何计算身高体重指数》一文,深入了解如何计算自己的BMI。
- 定期去看医生。在你努力做出改变,试着将血糖、胆固醇和甘油三酸酯降至健康范围的过程中,医生需要密切监测这些指标。定期去看医生,监测这些指标,并记录自己的进展。[40]广告
- 服用鱼油补充剂。如果你不喜欢鱼或吃不到鱼,可以从鱼油补充剂中摄取欧米茄-3脂肪酸。选择含有二十碳五烯酸(EPA)和二十二碳六烯酸( DHA )的鱼油补充剂。[41]
- 服用洋车前子补充剂。无法从食物中摄取充足的纤维?不妨服用洋车前子补充剂。这是一种水溶性纤维,被制成药片和粉剂(商品名Metamucil)。
- 多摄取大豆蛋白补充剂。大豆蛋白通常被制成粉剂,可以混入多种食物和饮料(果汁、思慕雪等)内。一些研究显示大豆蛋白补充剂会对胆固醇产生有益的影响。[42] 根据指示服用。
- 服用植物甾醇补充剂。β-谷甾醇和二氢谷甾醇是另外2个可能对胆固醇起正面影响的补充剂。[47] 大部分售卖维生素或健康食品的商店均有这类补充剂。
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警告
- 虽然本文包含了控制胆固醇的相关资讯,但不应该被当作医嘱。先咨询医生,才可以改变饮食和运动方式,或是服用任何补充剂。
- 服用补充剂前,应该先咨询医生,确保它们不会和医生开的药产生相互作用。
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参考
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000095.htm
- ↑ http://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.health.harvard.edu/family_health_guide/what-you-eat-can-fuel-or-cool-inflammation-a-key-driver-of-heart-disease-diabetes-and-other-chronic-conditions
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/10189324
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000767.htm
- ↑ https://www.umassmed.edu/uploadedfiles/LoweringTriglycerides.pdf
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/12740068
- ↑ https://www.umassmed.edu/uploadedfiles/LoweringTriglycerides.pdf
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/dash
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=2
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/dash
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/dash
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/smo
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/smo
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/11801260
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
- ↑ http://circ.ahajournals.org/content/108/12/1527.full
- ↑ http://www.diabetes.org/living-with-diabetes/recently-diagnosed/where-do-i-begin/taking-care-of-your-diabetes.html
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1583
- ↑ https://umm.edu/health/medical/altmed/condition/atherosclerosis
- ↑ http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0023614/
- ↑ https://umm.edu/health/medical/altmed/supplement/vitamin-b3-niacin
- ↑ https://umm.edu/health/medical/altmed/supplement/vitamin-b3-niacin
- ↑ http://umm.edu/health/medical-reference-guide/complementary-and-alternative-medicine-guide/herb/garlic
- ↑ http://umm.edu/health/medical-reference-guide/complementary-and-alternative-medicine-guide/herb/garlic
- ↑ http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-lowering-supplements/art-20050980
- ↑ https://www.nlm.nih.gov/medlineplus/druginfo/natural/938.html
- ↑ https://www.nlm.nih.gov/medlineplus/druginfo/natural/938.html
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