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7种方法降C反应蛋白 让心梗远离你

2015-06-26 医学信使 医学信使

多年来医生都专注于用基本措施来评估患者的健康状况,如血压、体重、胆固醇水平等。但近年来更多的研究发现针对心脏健康出现了一种新的最有价值预测方法:C反应蛋白(CRP)。据menshealth.com网站报道,尽管早在1930年医生们就发现了这种由肝脏生成的血浆蛋白,但只是在前几年医学界才发现它很重要。现在医生已了解到体内的CRP水平能帮助评估慢性炎症及

多年来医生都专注于用基本措施来评估患者的健康状况,如血压、体重、胆固醇水平等。但近年来更多的研究发现针对心脏健康出现了一种新的更有价值预测方法:C反应蛋白(CRP)。

据menshealth.com网站报道,尽管早在1930年医生们就发现了这种由肝脏生成的血浆蛋白,但只是在前几年医学界才发现它很重要。现在医生已了解到体内的CRP水平能帮助评估慢性炎症及动脉的整体健康。体内CRP含量越高,患上心脏病的可能性也越高,哪怕你的其他指标看上去都很正常。

在美国每年发生的心梗和卒中病例中有一半人的胆固醇水平很正常。专家认为,对心脏病来说关键并不只是血脂,除了胆固醇问题外,免疫系统或炎症反应也很重要。简单的血液检查就可知道体内CRP水平,它能帮助评估体内的炎症程度,因此可预测患者是否处于心血管疾病和卒中的危险中。

幸运的是,你能控制胆固醇和血脂水平,同样也能降低CRP水平。如果在20多岁或30多岁时就进行CRP测试,就能在50、60岁时预防心梗与卒中。除了服药之外,改变生活方式是降低CRP的最佳途径,该网站介绍了以下7种降低体内CRP水平,保护心脏健康的妙招。

1.服用多种维生素:

在《美国医学杂志》上的一项研究表明,人们每天早上服用多种维生素6个月可降低CRP 0.7mg(mg/l)。加州大学伯克利分校的另一项研究发现,服用500mg的维生素C发现仅2个月CRP下降24%。

2.地中海饮食:

希腊雅典大学的一项最新研究发现,最密切地遵循地中海饮食的人,其CRP水平比其他人低20%。只因地中海饮食中富含橄榄油,它有助于关闭使动脉炎性分子的基因,因而对心脏健康有益。医生建议每日热量的25%应来自于单不饱和脂肪,将橄榄油作为重要来源。最好是在早餐时摄入这类油脂,例如在麦片中加入一杓橄榄油,或涂在面包上,或是在煎蛋时用橄榄油代替黄油。

3.每天用牙线:

据《牙周病杂志》(J Periodontol )上刊登的一项研究发现,牙周炎也会引起动脉炎症﹔口腔中的多种疾病也会使CRP水平升高14%。专家认为,导致牙龈炎的细菌会形成一个伤害动脉的免疫反应,而每天用牙线清洁牙齿并定期看牙医可去除口腔内的牙菌斑。如果无法保持每天用牙线,至少应每晚用漱口水漱口。研究显示在对抗牙龈疾病方面,漱口水和牙线同样有效。

4.多吃富含ω-3脂肪酸的食物:

哈佛大学的一项最新研究发现,吃最多富含ω-3脂肪酸(每天1.6克)的人,比吃最少该脂肪酸的人CRP水平低了29%。ω-3脂肪酸可降低过氧化氢含量,该氢化物在炎症过程中扮演了重要角色。ω-3脂肪酸的来源包括亚麻籽、核桃、沙丁鱼、金枪鱼和鲑鱼。罐装鲑鱼在降低CRP方面所起的作用更大于新鲜鲑鱼,因其浸泡在同样富含ω-3脂肪酸的植物油中。

5.锻炼、避免高脂食物

人人都知道脂肪对人体的伤害。减少体内脂肪含量也是降低CRP水平的重要方法。维克森林大学的一项研究显示,通过减少热量摄入而减轻体重,18个月后可使CRP水平降低6%,因为体内没有多余的热量,从而减少了炎症反应。专家也建议通过间歇性锻炼来提高新陈代谢,同样也能减少炎症。可在热身后以类似冲刺的步伐奔跑约100米,休息过后再以冲刺步伐快速奔跑200米,随后增加到300米、400米,再返回到300米、200米,最后为100米。

6.吃高纤维食品:

研究显示,吃更多纤维的人CRP水平可降低40%。可能是因为高纤维食品可降低胰岛素,并可降低胆固醇和血压。专家建议每天的纤维摄入量应为20克以上,例如,每天吃一个苹果(3克)、两片全麦面包(4克)、一大碗富含纤维的麦片(13克)。

7.多交朋友:

与朋友在一起的好处之一就是能减轻压力。美国约翰霍普金斯大学的一项研究发现,抑郁的人体内CRP水平比别人高出64%;杜克大学的研究也显示有轻微抑郁症的人CRP水平可能是快乐的人的三倍。原因并不明确,但抑郁可提高体内的去甲肾上腺素水平,这种应激激素能引发慢性炎症。保持快乐的心情,自然有益于心脏健康。

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    2015-07-02 woshixxh

    多交朋友~~~

    0

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    2015-06-28 owlhealth

    牙线?

    0

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    2015-06-28 summer474cn

    0

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    2015-06-28 summer474cn

    0

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    2015-06-28 summer474cn

    0

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    2015-06-28 summer474cn

    0

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    2015-06-28 summer474cn

    有道理

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    2015-06-28 summer474cn

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    2015-06-27 yoga2008

    有收获

    0

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