如何自然地疏通动脉

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共同创作者是 Zora Degrandpre, ND

参考

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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！

方法 1
方法 1 的 3:

改变饮食

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    饱和脂肪是导致胆固醇升高的主要罪魁祸首之一。 [1] 你也必须避开反式脂肪，它们在食品标签上被标注为“氢化”油和脂肪。 [2]
    • 黄油、人造黄油、奶酪、全脂乳制品、红肉和加工过的肉类均含有大量饱和脂肪和反式脂肪。 [3] [4] [5]
    • 检查食品标签上标注的饱和脂肪水平，限制自己每天只摄取5或6%的饱和脂肪。比如说在每日2000卡路里的饮食中，只摄取13克饱和脂肪。 [6]
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    黄油、猪油和人造黄油均含有大量不健康的脂肪，你应该用更健康的油烹饪。有的油富含单一和多元不饱和脂肪，有和饱和脂肪相反的效果，可以帮助降低胆固醇，减轻动脉粥样硬化引发的炎症。 [7] [8] 健康的选择包括： [9]
    • 橄榄油
    • 菜籽油
    • 花生油
    • 芝麻油
    • 棕榈油和椰子油不包括在内，不要用它们烹饪。 [10]
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    欧米茄-3脂肪酸也就是所谓的“好”脂肪，可以帮助降低患上动脉粥样硬化的风险。 [11] 许多食物均含有欧米茄-3脂肪酸，特别是鱼类。鲑鱼、金枪鱼和鳟鱼都是很好的欧米茄-3脂肪酸来源，试着每周吃2份左右。 [12] 其它富含欧米茄-3脂肪酸的食物包括： [13] [14]
    • 亚麻籽和亚麻籽油
    • 胡桃
    • 奇亚籽
    • 大豆制品和豆腐
    • 豆类
    • 绿叶蔬菜
    • 牛油果
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    经过加工的谷类已经没有了谷类含有的纤维和其它健康成分。与其吃白面粉制成的食物（例如白米、白面包、粗粒小麦粉制成的面条），不如选择全谷类。 [15]
    • 试着每天吃三份全谷类食物 [16] ，包括全麦面条、藜麦、糙米、燕麦、九谷面包等。 [17]
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    甜食是单一碳水化合物的主要来源，也会引发高血压和肥胖等几种与动脉粥样硬化有关的状况。不要摄取含糖食物和饮料，以促进心脏健康。 [18]
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    高纤维食物可以帮助控制胆固醇和血糖。 [20] 多吃水果、蔬菜和豆类，增加纤维摄入量。高纤维食物包括： [21]
    • 豆类
    • 苹果
    • 柑橘类水果
    • 燕麦和大麦
    • 坚果
    • 花椰菜
    • 青豆
    • 土豆
    • 胡萝卜
    • 一般来说，女性应该每天摄取21到25克纤维，男性应该每天摄取30到38克纤维。 [22]
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    钠盐会影响血压，高血压也会增加动脉硬化和损伤风险。在外购物和用餐时，选择低盐产品，限制自己每天摄取不超过2300毫克盐。 [23]
    • 如果医生已经诊断出你有高血压，那么你应该更加严格，限制自己每天只能摄取约1500毫克盐。 [24]
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方法 2
方法 2 的 3:

改变生活方式

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    香烟和其它烟草产品内的化学成分会破坏血细胞，并影响心脏和血管功能。 [25] 这些状况均会导致斑块（动脉粥样硬化）积聚。 [26] 所以，戒烟是促进心肺健康的最佳方法。
    • 对很多人来说，要做到突然完全不抽烟实在太难了。在戒烟过程中，不妨适当地借助外力，像是使用尼古丁贴片和口香糖、向支持你的社群求助等。
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    运动会产生一系列反应，帮助改善造成动脉堵塞的多种状况。经常运动有助于减掉多余体重，缓解高血压，降低低密度脂蛋白胆固醇（也就是所谓的“坏”胆固醇）。 [27] 如果你是运动新手，可能一开始需要慢慢来。向医生咨询适合你的运动计划。
    • 一旦你适应了运动计划，应该每周进行30分钟中等强度的有氧运动5次，像是慢跑或骑自行车。如果你比较喜欢高强度运动（例如Crossfit功能性运动），那就计划每周锻炼75分钟。 [28]
    • 有氧运动指的是任何能让心跳加快的活动 [29] ，包括高冲击性运动（跑步、体育运动）或低冲击性运动（游泳、骑自行车）。
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    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]
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    当你压力太大，身体会分泌应激激素，后者会引发慢性发炎，提高患上动脉粥样硬化的风险。 [33] 如果工作或家庭压力太大，一定要通过适当的减压方法让自己放松，降低动脉硬化的风险。你可以透过以下方法减压： [34]
    • 多运动
    • 冥想
    • 进行令人心平气和的活动，像是瑜伽或太极
    • 听音乐、看电影或欣赏让你觉得心平气和的艺术
    • 将精力用在从事自己喜欢而且令人放松的爱好上
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    酗酒的人更容易患上动脉粥样硬化。 [35] 一般而言，男性每天只能喝2杯酒精饮料，女性只能喝1杯。 [36] 每种酒类的测量标准不一样。请遵守以下指南： [37]
    • 啤酒：350毫升
    • 葡萄酒：150毫升
    • 烈酒：45毫升
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    患有2型糖尿病会增加动脉硬化的风险。 [38] 糖尿病患者必须掌握自己的病情，定期检测血糖，控制饮食，并保持身体活跃。 [39] 咨询医生，他会根据你的具体情况，制定最适合你的治疗计划。
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    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]
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方法 3
方法 3 的 3:

服用补充剂

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    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]
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    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）。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/10\/Unclog-Arteries-Naturally-Step-17-Version-2.jpg\/v4-460px-Unclog-Arteries-Naturally-Step-17-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/10\/Unclog-Arteries-Naturally-Step-17-Version-2.jpg\/v4-728px-Unclog-Arteries-Naturally-Step-17-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
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    你也可以服用烟酸（维生素B3）补充剂，帮助降低胆固醇水平。 [43] 但是，一定要咨询医生，并密切监测烟酸补充状况。高剂量烟酸会产生以下副作用： [44]
    • 皮肤发红
    • 腹部不适
    • 头痛
    • 头晕
    • 视力模糊
    • 肝脏损伤的风险更大
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    一些研究显示大蒜可以降低动脉粥样硬化的风险，并对血压有着正面的影响。 [45] 在食物中多放一些新鲜大蒜。如果你不喜欢吃大蒜，可以服用大蒜补充剂。 [46]
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    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。
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/31\/Unclog-Arteries-Naturally-Step-21.jpg\/v4-460px-Unclog-Arteries-Naturally-Step-21.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/31\/Unclog-Arteries-Naturally-Step-21.jpg\/v4-728px-Unclog-Arteries-Naturally-Step-21.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    这是用于治疗各种心脏和血管疾病的必需营养素。 [48] 它也能抵消其它降胆固醇药物（他汀类药物）引起的肌肉疼痛。 [49] 如果医生给你开了这类药物，不妨考虑服用辅酶Q-10。
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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

  1. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  2. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  3. ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000095.htm
  4. ↑ http://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/
  5. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  6. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  7. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  8. ↑ 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
  9. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  1. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  2. ↑ http://www.ncbi.nlm.nih.gov/pubmed/10189324
  3. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  4. ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000767.htm
  5. ↑ https://www.umassmed.edu/uploadedfiles/LoweringTriglycerides.pdf
  6. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  7. ↑ http://www.ncbi.nlm.nih.gov/pubmed/12740068
  8. ↑ https://www.umassmed.edu/uploadedfiles/LoweringTriglycerides.pdf
  9. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  10. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/dash
  11. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
  12. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
  13. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=2
  14. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/dash
  15. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/dash
  16. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/smo
  17. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/smo
  18. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  19. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  20. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  21. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  22. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  23. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  24. ↑ http://www.ncbi.nlm.nih.gov/pubmed/11801260
  25. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  26. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  27. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  28. ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment
  29. ↑ http://circ.ahajournals.org/content/108/12/1527.full
  30. ↑ http://www.diabetes.org/living-with-diabetes/recently-diagnosed/where-do-i-begin/taking-care-of-your-diabetes.html
  31. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1583
  32. ↑ https://umm.edu/health/medical/altmed/condition/atherosclerosis
  33. ↑ http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0023614/
  34. ↑ https://umm.edu/health/medical/altmed/supplement/vitamin-b3-niacin
  35. ↑ https://umm.edu/health/medical/altmed/supplement/vitamin-b3-niacin
  36. ↑ http://umm.edu/health/medical-reference-guide/complementary-and-alternative-medicine-guide/herb/garlic
  37. ↑ http://umm.edu/health/medical-reference-guide/complementary-and-alternative-medicine-guide/herb/garlic
  38. ↑ http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-lowering-supplements/art-20050980
  39. ↑ https://www.nlm.nih.gov/medlineplus/druginfo/natural/938.html
  40. ↑ https://www.nlm.nih.gov/medlineplus/druginfo/natural/938.html

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