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5 Ways to Improve Your Heart Health
改善心臟健康的五種方法
So what are the top five ways we can prevent heart disease?
預防心臟病的五種最佳方法是什么呢？
Well,there're lots of ways to prevent heart disease and that's the good news. If we want to just hit someone the main ways,we can talk about five great starting points.
有許多種方法可以預防心臟病，這是好消息。如果我們想要了解最主要的方法的話，我們可以講述一下五種方法。
One would be to increase the amount of cardiovascular exercise with you. If you're like most about us,we don't do enough exercise in our daily life. And doctors recommend five to seven days of exercise where we do half hour to an hour day to get a heartbeat elevated.It doesn't really matter what type of exercise so you can do what exercise is best for you.As always getting your heart rate up and getting a little sweat going,you'll be sure to be improving your heart health.
第一，增強心血管運動量。如果你跟大部分人一樣的話，我們日常生活中沒有足夠的運動量。醫生建議每周運動五到七天，每天半小時至一小時，讓心率增加。無論哪種類型的運動都沒關系。你可以做最適合自己的運動?？偸亲屝穆试黾?，出一點汗，你肯定可以改善心臟健康。
A second way we can improve our heart health would be to improve our diets. Most of us don't have the most heart healthy diet.
改善心臟健康的第二個方法是改善飲食。大部分人沒有堅持有益心臟健康的飲食。
And some basic things that we can do would be to make our diets more mediterranean. That would be to eat more fresh fruit,vegetables,white meat,fish and to reduce the intake of processed or packaged foods.Another area to avoid would be what I call the three acts:no fried food,no fatty food,no fast food. If we do that and don't think our calories we've come a long way to make our diet more heart-healthy.
我們可以做的最基本的事情就是讓我們的飲食更具地中海風格。也就是多吃新鮮的水果，蔬菜，白肉，魚，減少加工或袋裝食品的攝入量。需要避免的另外一個區域就是三種行為：不要油炸食品，不要高脂肪食品，不要快餐。如果我們這樣做，不攝入過多熱量的話，我們的飲食就更加有益心臟健康。
A third way to improve your heart health would be to see your doctor regularly.
改善心臟健康的第三種方法是經常看醫生。
Here she can go over with you some in the lifestyle modifications we can make to improve overall heart health. They will also check your blood pressure and measure your cholesterol and treat those if necessary.
醫生可以對你進行健康檢查，讓你的生活方式作出適當的改變，改善整體心臟健康。他們還會為你測量血壓和膽固醇水平，如果必要的話進行治療。
That leads us to our fourth point. Taking her medications regularly. Your doctor may prescribe medications to reduce your blood pressure or lower your cholesterol. And taken regularly those two dramatically improve your overall heart health.
這就引出了第四點。經常服用醫生開出的藥物。你的醫生或許會開出一些降低血壓或膽固醇的藥物。經常服用這些藥物可以改善心臟健康水平。
A fifth way which is often overlooked would be to reduce the amount of stress we have in our life.
經常被忽視的第五種方法就是減少生活中的壓力。
I think for a lot of us we walk around with pretty high stress levels and don't take the appropriate time to de-stress or relax.
我認為，對許多人來說，我們都承受著很大的壓力，沒有適當的時間來減壓或放松。
This can be some pretty basic techniques like taking 30 minutes to an hour each day where we just sit quietly and participate in an activity that we enjoy. It can be more formalized relaxation methods like yoga or meditation or even just taking a nice long walk.
有一些基本的方法，比如每天花費30分鐘至一個小時，靜靜地坐著，做一些我們喜歡的事情。還有一些更加正式的放松方法，比如瑜伽，或者步行很遠的路程也不錯。
So these are five basic ways that we can all improve our overall heart health.
以上就是所有人都可以用來改善心臟健康的五種方法。
