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2
吃更多富含钾的食物。钾对维持心脏健康有一定的作用。钾有助于调节心跳,并帮助心肌收缩。如果你患有高血压、心力衰竭等会造成心脏肥大的疾病,应该增加钾的摄入量。[3]X
可靠来源
Harvard Medical School
前往来源
高钾食物包括:
番茄
土豆
香蕉
果干
菠菜
牛油果
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3
减少钠摄入量。血钠过高会造成水肿,而水肿正是心脏肥大的主要原因之一。摄入过多钠会引起呼吸问题,并加重心脏负担。尽量吃家庭自制的食物。比起在外用餐或吃预包装食品,家庭自制食物让你更容易控制钠的摄入量。[4]X
可靠来源
Mayo Clinic
前往来源
一些低钠食物包括:
新鲜蔬菜和水果
新鲜玉米
新鲜肉类
鸡蛋
燕麦(非即食燕麦)
果干
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4
限制脂肪摄入。吃大量反式和饱和脂肪会导致血胆固醇升高。另外,摄入过多脂肪也是造成肥胖、高胆固醇和高血压的主要原因之一。所有这些情况都可能对心脏肥大起到推波助澜的作用。将饱和脂肪摄入量限制在每日总热量的5到6%,并且试着完全不摄取任何反式脂肪。[5]X
可靠来源
Mayo Clinic
前往来源
需要避开的油腻食物包括:
所有煎炸食品,特别是完全浸泡在热油里炸的食品。
快餐
包装食品
加工食品
甜食、面包和面食
5
摄取健康脂肪。饱和脂肪和反式脂肪对心脏不好,不过,某些类型的膳食脂肪可以增加好胆固醇,并改善心脏健康。高脂肪乳制品、加工肉制品和煎炸食品是不好的脂肪来源,而有利于心脏健康的优质脂肪来源则包括:[6]X
可靠来源
Mayo Clinic
前往来源
植物油和坚果油,比如橄榄油、菜籽油和芝麻油
多脂鱼,比如金枪鱼和鲭鱼
牛油果
坚果和种子,包括杏仁、胡桃和现磨亚麻籽
不含反式脂肪的人造黄油,选择液体或软式人造黄油,不要购买固体的那种。[7]X
可靠来源
Mayo Clinic
前往来源
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6
用姜黄烹饪。姜黄含有姜黄素,有助于预防心力衰竭。它也能降低胆固醇和甘油三酸酯,并增加好的胆固醇。姜黄还含有另一个秘密武器——多酚。多酚有助于预防和治疗心脏肥大。[8]X
可靠来源
PubMed Central
前往来源
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7
每天生吃大蒜。大蒜中的蒜素有助于降低血压。[9]X
可靠来源
National Health Service (UK)
前往来源
当血流更通畅,心脏才有可能恢复正常大小。蒜素也能阻止坏胆固醇的生成,并帮助生产好的胆固醇,从而改善心脏健康。[10]X
可靠来源
PubMed Central
前往来源
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8
多喝绿茶。绿茶富含抗氧化剂,有助于增加好的胆固醇,防止坏胆固醇氧化,并改善动脉功能。因此,绿茶对治疗心脏疾病很有用。[11]X
可靠来源
Harvard Medical School
前往来源
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10
多吃卡宴辣椒。卡宴辣椒富含维生素C,后者在胶原蛋白合成中必不可少。胶原蛋白是结构蛋白,帮助维持内脏器官、血管和骨骼的完整性。卡宴辣椒也含有硒。这种抗氧化剂可以帮助心脏运作更顺畅。[13]X
可靠来源
PubMed Central
前往来源
将¼茶匙卡宴辣椒粉添加到1杯(240毫升)水中拌匀。每天喝2杯(480毫升)。
方法 2 的 3:
改变生活方式
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1
戒烟。烟草产品中的化学物质会破坏血细胞,影响心脏和血管功能。这种损伤会引起动脉粥样硬化,也就是有粥样斑块沉积在动脉。斑块渐渐硬化,使血管变窄,限制了流向各个器官的血液流量。[14]X
可靠来源
National Heart, Lung, and Blood Institute
前往来源
如果你不知道怎样戒烟,可以咨询医生。他们能给你一些实用的建议,必要时也可以开一些药物帮助你戒烟。
如果你居住在美国,可以拨打1-800-QUIT-NOW(1-800-784-8669),获取戒烟的建议和帮助。[15]X
可靠来源
Centers for Disease Control and Prevention
前往来源