miliona kanaka a puni ka honua nā maʻi cardiovascularmake ma muli o nā kumu. ʻO ke kumu o 100 mai 39 mau make ma ko mākou ʻāina nā maʻi cardiovascular. nui kanaka pilikia cardiovascular ola.
No ka pale ʻana i kēlā mau make, i hiki i nā helu koʻikoʻi, ola kino naʻauE pili ana i ka nānā ʻana iā ia. ʻO nā hoʻololi liʻiliʻi e hana mākou i ko mākou ola a me ka meaʻai, e mālama i ke olakino cardiovascular e pono.
ʻO nā kumu pilikia o ka maʻi puʻuwai ʻaʻole hiki iā mākou ke hoʻololi
makahiki
Piʻi ka pilikia o ka maʻi puʻuwai i kou wā ʻelemakule. ʻOi aku ka pilikia o nā kāne he 45 a ʻoi aʻe a me nā wahine he 55 a keu.
Hoohanau
Hiki i kekahi mau mea pilikia ke hoʻololi i ka pilikia o ka maʻi puʻuwai i nā wahine ma mua o nā kāne. ʻO kahi laʻana, hāʻawi ka estrogen i nā wahine i kahi palekana mai ka maʻi puʻuwai, akā hoʻonui ka maʻi diabetes i ka nui o ka maʻi puʻuwai i nā wahine ma mua o nā kāne.
lāhui a lāhui paha
ʻOi aku ka nui o ka pilikia ma mua o nā hui ʻē aʻe. ʻOi aku ka nui o ka maʻi puʻuwai o nā ʻAmelika ʻAmelika ma mua o ka poʻe keʻokeʻo, aʻo ka poʻe Hispanic ʻAmelika ʻoi aku ka liʻiliʻi o ka maʻi. ʻO kekahi mau hui ʻAsia, e like me ka Hikina Hikina, he haʻahaʻa haʻahaʻa, akā ʻoi aku ka nui o ka poʻe ʻĀsia Hema.
moʻolelo ʻohana
ʻOi aku ka pilikia inā loaʻa iā ʻoe kahi ʻohana pili me ka maʻi puʻuwai i kou wā ʻōpiopio.
He aha kāu e hana ai no ka pale ʻana i ke ola kino maʻi
e nana i kou kaumaha
Hoʻopili ʻia ke kaumaha nui me nā mea he nui pilikia cardiovascularlawe mai.
hooikaika kino
He nui ka neʻe ʻana. E hoʻoikaika kino i ʻekolu lā o ka pule.
e haʻalele i ke kaumaha
Mai kanikau i ka hala a me ka hopohopo no ka wā e hiki mai ana. E ho'āʻo e ola i kēia manawa. E noho maluhia me ʻoe iho a me kou puni.
e kaawale i ka puhi paka
No ka mea, ke kumu ia i ka arteriosclerosis mai ka paka, he mea ʻino i ko mākou mau kino a pau. ola kino naʻau pono e pale 'ia.
E makaʻala i nā momona holoholona
ʻO ka nui o nā momona momona e like me ka momona huelo a me ka tallow, ʻoiai lākou e hoʻonui ai i ka cholesterol no ke olakino cardiovascular he ino no hoi. oliva aila Makemake i nā momona polyunsaturated e like me
E pale i nā meaʻai momona
He nui ka momona i loko o nā meaʻai palaoa keʻokeʻo, ʻoiai ʻaʻole lākou he mau meaʻai mākaukau e ʻai. Pono e hoʻolohe i nā ʻaila ʻike ʻole a me nā ʻaila ʻike ʻia.
ʻO nā huaʻai a me nā huaʻai e hāʻawi ai i ke olakino a me ke ola he mea aloha i ke olakino puʻuwai no ka mea he waiwai lākou i nā huaora.
Mai ʻai i nā huahana delicatessen
E ʻai i ka moa a me ka iʻa ma kahi o ka ʻiʻo e like me ka salami a me ka sausage. ʻO Omega 3 a me ka omega 6 polyunsaturated momona i loaʻa i ka iʻa ola kino naʻau He mea nui a pono e ʻai nui ʻia.
E nānā pono i ke koko
ka paʻakaiE maʻa i ka ʻai ʻana i nā meaʻai me ka paʻakai ʻole e like me ka hiki, no ka mea, ʻo ia ke kumu o ke koko kiʻekiʻe.
E hele wāwae
Ma waho hele He maikaʻi ia no ke olakino cardiovascular ma ke ʻano o ka hoʻoikaika kino a no ka mea hāʻawi ia i ka ikehu maikaʻi.
Inā, ma hope o ke kū ʻana no ka manawa lōʻihi, pehu kou mau wāwae, ʻeha kou mau wāwae, a hoʻomohala kou mau wāwae i nā kiko poni maikaʻi ʻole, ʻo ia ke kumu o nā veins. Ma muli o ka lohi o ke kahe ʻana o ke koko, ua haki nā capillaries a me nā veins varicose i nā hihia ʻoi aʻe.
ʻO ke ola kino, ka mea i hoʻokumu i ke kumu o ka ʻōnaehana kaʻa no ka hana mau o ke kino, he mea nui hoʻi ia no ke olakino naʻau. ʻO ka pale ʻana i ke olakino vascular ʻo ia ka pale ʻana i ke kino. Noi e mālama i ke ola kino nā mea e hoʻolohe ai;
lawe i ka huaora C
Ka nele o ka Vitamin C hoʻomaʻamaʻa i ka haki ʻana o nā veins. Hoʻolohi ka Vitamin C i ka hana ʻana o ka momona i loko o nā cell ma o ka hoʻoulu ʻana i ka hana ʻana o ka collagen. No ke olakino cardiovascular E ʻai i ka huaora C, i loaʻa i nā huaʻai holoʻokoʻa, i kēlā me kēia manawa.
E ʻai i nā huaʻai hou a me nā mea kanu
E lilo ana nā huaʻai a me nā huaʻai i kekahi mau huaora a me nā minela ke kuke ʻia. E ho'āʻo e ʻai i nā mea kanu a me nā huaʻai e like me ka hiki.
E ʻai i nā meaʻai nui i ka zinc
kinikiHe mineral ia e hoʻoikaika ai i nā pūnaewele i loko o nā paia o loko o nā moku. ʻO Zinc, ka mea i loaʻa i nā pae kiʻekiʻe i ka iʻa, ka ʻiʻo, nā legumes a me nā halo e mālama i ke olakino cardiovascular Mai haʻalele.
E ʻai i nā ʻakika momona omega 3
ʻO ka Omega 3 fatty acids, i loaʻa i ka nui o nā iʻa ʻaila, hoʻoheheʻe i ke koko a hoʻolalelale i ke kahe koko. Eia kekahi, ʻo ka sulfur i loko o ka iʻa ma muli o ka lawa ʻole o ke kahe koko. ka hoʻokumu ʻana o cellulite nā mea keakea.
hele wāwae
ʻO kēlā me kēia ʻanuʻu āu e hana ai e hoʻokahe ʻia ke koko i loko o ka puʻuwai. E ho'āʻo e hele wāwae ma kahi o 1 hola i kēlā me kēia lā.
Piʻi a iho i ke alapiʻi
He mea nui ke ola hana no ka pale ʻana i nā veins. E piʻi a iho i ke alapiʻi ma mua o ka hoʻohana ʻana i ka elevator.
Kou alo
Hoʻonui ka ʻauʻau i ke kahe koko i ka hana ʻana i kou mau ʻiʻo a pau.
He aha ka meaʻai no ke ola kino?
nā maʻi cardiovascular Aia nā ala kūlohelohe e pale aku ai. Lawe ʻia nā meaʻai a me ka oxygen i loko o ko mākou kino i ko mākou puʻuwai ma o nā veins. ʻO nā meaʻai i hana ʻia i hoʻopiha ʻia me ka momona momona, nā kemika a me nā meaʻawaʻawa hiki ke pili i nā aʻa, e hoʻoulu ai i nā pilikia puʻuwai koʻikoʻi e like me ka puʻuwai puʻuwai.
ʻO ka meaʻai me nā huaʻai hou a me nā mea kanu (ʻoi aku ka maikaʻi o ka organik) nā maʻi cardiovascular He kōkua pū kekahi i ka pale ʻana i nā maʻi weliweli he nui. ʻO nā meaʻai olakino kahi kumu e hoʻōla ai i ke kino. Noi Ka papa inoa o nā meaʻai e ʻai ai e mālama i ke olakino cardiovascular...
kālika
Hoʻohui i ka ʻono i nā salakeke a me nā meaʻai kālika Pono ʻoe e ʻai i hoʻokahi niho i ka lā. Ua hōʻike ʻia nā haʻawina ʻo ka hoʻohana mau ʻana i ke kālika e hoʻohaʻahaʻa i ka cholesterol a pale i ka hoʻokumu ʻana o ke koko. Ua hoʻohana ʻia ʻo Garlic i ka mālama ʻana i nā maʻi puʻuwai a me ka hypertension mai ka wā kahiko.
hua waina
Hiki i nā hua waina ʻulaʻula ʻole ke kōkua i ka hōʻemi ʻana i ka pilikia o ka atherosclerosis mua (he maʻi e pili ana i nā aʻa, i kapa ʻia ʻo "hardening of the arteries"). He kumu maikaʻi ia o ka lutein, kahi carotenoid. Hoʻemi ʻo Lutein i ka mumū o ka LDL cholesterol ma nā paia moku.
kamako iki
Aia i loko o kēia hua liʻiliʻi akā ikaika nā pūhui 17 e kōkua i ka wehe ʻana i nā ʻaʻaʻa. kamako ikiAia ka anthocyanin, ka mea e hāʻawi i ka hua i kona ʻulaʻula.
Mālama ʻo Anthocyanin i nā pūnaewele ma ka hoʻopaneʻe ʻana i ka ʻelemakule a hoʻemi i ka pilikia o nā maʻi naʻau. Loaʻa iā ia nā antioxidants ikaika i waiwai i ka huaora C a me ka huaora E. Eia kekahi, aia i loko o ka fiber, kahi e hoʻomaʻamaʻa ai i ka lawe ʻana i nā meaʻai.
strawberries
Hoʻopiha ʻia me nā antioxidants me nā huaora C a me E, ellagic acid, nā carotenoids like ʻole a me nā anthocyanin. Hoʻonohonoho ʻia strawberries ʻO ka hoʻohana ʻana e hoʻohaʻahaʻa i nā pae cholesterol. E ʻai pono i nā strawberry organik. No ka mea, nalo ka mea non-organic i ko lakou mau waiwai a me na pomaikai no ka mea, ua pulupulu ia lakou i ka pesticides.
ʻAla a me ka huaʻala
ʻO kēia mau huaʻai he fiber hiki ke hoʻohaʻahaʻa i ka cholesterol. pectin loaʻa ka waiwai. Hoʻolohi kēia mea i ka holomua o ka atherosclerosis a me ka hoʻopaʻa ʻana o nā moku. ʻO nā ʻāpala kahi kumu o quercetin, aia nā minerala potassium a me ka magnesium, nāna e mālama i ke kahe koko. Wahi a kahi noiʻi Farani, ʻo ka ʻai ʻana i ʻelua ʻāpala i ka lā e kōkua i ka pale ʻana i ka atherosclerosis.
ʻuala
ʻO ka ʻuala, aia i loko o ka fiber, potassium, beta carotene, folate a me ka huaʻaʻa C, loaʻa i ke koko a me nā waiwai hoʻohaʻahaʻa cholesterol.
kī ʻōmaʻomaʻo
ʻO ka inu ʻana i ke kīʻaha kī ʻōmaʻomaʻo i ka lā e hāʻawi i ka pale antioxidant. ʻO nā flavonoids, polyphenols i loko o ke kī ʻōmaʻomaʻo he mau antioxidants ikaika. Kāohi ʻia ke kī ʻōmaʻomaʻo mai ka hoʻokumu ʻana o ke koko a loaʻa i nā procyanidins e pono ai e mālama pono i ka naʻau ma o nā kīʻaha koko.
oliva aila
Hōʻike nā haʻawina ʻaʻole maikaʻi nā momona a pau no ke olakino. ʻO ka ʻaila ʻoliva, ʻo ia kekahi o nā momona monounsaturated, aia ma ka papa inoa o nā momona maikaʻi. ʻO nā momona monounsaturated ʻē aʻe he avocado a me ka pata nut.
Ua hōʻike ʻia nā haʻawina e ʻoi aku ka liʻiliʻi o nā momona monounsaturated i ka oxidize LDL cholesterol particles. He mea nui kēia no ka mea hiki ke hoʻopili ʻia ka cholesterol oxidized i nā paia o ke aʻa a hana i ka plaque. ʻO ka hoʻohana ʻana i ka aila ʻoliva kūlohelohe i hoʻemi ʻia i ka hopena o nā maʻi naʻau coronary ma kahi kokoke i ka hapalua.
Salemona
ʻO ka Omega 6 a me ka omega 3 nā mea momona; ʻo ka mua he hopena ʻeha, ʻoiai ʻo ka mea hope e hakakā nei i ka mumū. Loaʻa ka Omega 6 fatty acids mai nā kumu mea kanu e like me ka soybean a me ka aila kulina.
ʻO nā iʻa ʻaila e like me ka salmon, herring, a me ka tuna no ke olakino cardiovascular He kumu maikaʻi lākou o nā momona momona omega 3.
Manaʻo ʻia e ʻai i hoʻokahi o kēia mau iʻa i hoʻokahi a ʻelua paha i ka pule. ʻO Salmon i ulu i loko o kona wahi kūlohelohe he kumu waiwai nui ia o nā momona omega 3 a hoʻemi i ka hopena o ke koko koko i loko o nā veins, pēlā e pale ai i ka oxidation o ka cholesterol. ʻAʻole ʻōlelo ʻia ka salmon mahiʻai no ka mea ua piha lākou i nā meaʻawaʻawa a loaʻa ka omega 3 liʻiliʻi.
Spinach
Spinach He mea kanu ia i piha i ka huaora C a me ka huaora A. ʻO kēia mau huaʻai ʻelua e kōkua i ka pale ʻana i ka cholesterol mai ka oxidized a me ka pale ʻana i ka plaque mai ka pipili ʻana i nā aʻa.
Chard
waiwai i ka huaora E chardHe waiwai ia i nā antioxidants e pale ai i ka hoʻokumu ʻana o nā radical manuahi. ʻO ka nui o ka huaora E e hōʻemi ana i ka pilikia o ke aʻa.
nā komako
nā komakoLoaʻa i ka lycopene, kahi carotenoid e hoʻemi i ka hapa o ka pilikia o ka atheosclerosis. Ma muli o ka waiwai o nā antioxidants, hoʻemi ʻia nā tōmato i ka hopena o ka atherosclerosis e hoʻoulu ai i ka cholesterol LDL.
mohihi
ʻO kēia mau legumes, he mea waiwai i ka fiber soluble, kōkua i ka hoʻopau ʻana i ka bile i loko o ka cholesterol i loko o ko mākou kino. Eia kekahi nā maʻi cardiovascularUa ʻike ʻia e kōkua i ka pale ʻana
Koleka ʻeleʻele
Koleka ʻeleʻeleLoaʻa i nā flavonoids puʻuwai. ʻO kēia mau mea hoʻohui e kōkua i ka hoʻohaʻahaʻa i ka mumū a me ka pilikia o ka maʻi puʻuwai. E koho i nā mea i loaʻa i ka 70% koko a ʻai me ka haʻahaʻa.
