随着年龄的增长，可以降低血压的7个步骤

随着年龄的增长，可以降低血压的7个步骤

Want to live a longer, healthier life? One way is to keep your blood pressure at optimal levels as you age -- preferably below 120 systolic (the top number) and 80 diastolic (the lower number).

想要过更长寿、更健康的生活?一种方法是随着年龄的增长保持你的血压在最佳水平——最好是低于120收缩压(最高数值)和80舒张压(最低数值)。

That's especially important during the pandemic, because having high blood pressure is one of the possible risk factors for developing a more severe case of Covid-19, according to the US Centers for Disease Control and Prevention.

美国疾病控制和预防中心表示，这在疫情期间尤为重要，因为高血压是导致Covid-19病情加重的可能风险因素之一。

You may be able to control your blood pressure, a new study finds, by improving your score on a metric of seven heart-healthy behaviors -- doing just one appears to cut hypertension risk by 6% as you age.

一项新的研究发现，通过提高七项心脏健康行为的评分，你也许能够控制你的血压——随着年龄的增长，只做一项似乎可以降低6%的高血压风险。

"High blood pressure is among the most common conditions in the U.S., and it contributes to the greatest burden of disability and largest reduction in healthy life expectancy among any disease," said Dr. Timothy B. Plante, the lead author of a new study published Wednesday in the Journal of the American Heart Association, in a statement. Plante is an assistant professor in the department of medicine at the Larner College of Medicine at the University of Vermont in Burlington.

“高血压是美国最常见的疾病之一，它是造成残疾的最大负担，也是所有疾病中健康预期寿命减少最多的疾病，”蒂莫西B.普兰特博士在一份声明中说，他是星期三发表在美国心脏协会杂志上的一项新研究的主要作者。普兰特是佛蒙特大学伯灵顿分校拉纳医学院医学系的助理教授。

Plante and his colleagues followed nearly 3,000 middle-aged Black and White adults without high blood pressure for nine years. The adults were part of a longitudinal study.

普兰特和他的同事们对近3000名没有高血压的中年黑人和白人成年人进行了长达9年的跟踪调查。这些成年人是一项纵向研究的一部分。

At the end of the nine years, the study found that each one-point increase in seven healthy lifestyle steps recommended by the American Heart Association was associated with a 6% lower risk of high blood pressure.

九年之后，研究发现，美国心脏协会推荐的七个健康生活方式步骤每增加一个百分点，患高血压的风险就会降低6%。

1. Keeping your body mass index (BMI) at a healthy level between 18.5 and 24.9

保持你的身体质量指数(BMI)在18.5到24.9之间的健康水平

2. Getting at least 150 minutes a week of moderate physical activity or a combo of moderate and vigorous, or 75 minutes a week of vigorous intensity

每周至少进行150分钟的中等强度运动，或者是中等强度运动和高强度运动的结合，或者是每周75分钟的高强度运动

3. Eating a heart-healthy diet full of fruits and vegetables and low in salt, fat and sugar

吃有益心脏健康的食物，多吃水果和蔬菜，低盐、低脂肪和低糖

4. Stop (or never start) cigarette smoking

停止(或从不吸烟)

5.Current blood pressure levels -- hopefully below 120/80, which is normal, or 130/80, which is considered elevated but not hypertensive

目前的血压水平——希望低于120/80，这是正常的，或者130/80，这被认为是升高的，但不是高血压

6.Cholesterol levels today are calculated based on overall risk when combined with such health metrics as blood pressure, smoking status, diabetes status and other factors. "The only 'real' current threshold is an LDL of 190 mg/dL as the upper end of what's tolerated among folks without prior cardiovascular disease," Plante wrote via email.

如今的胆固醇水平是基于综合血压、吸烟状况、糖尿病状况和其他因素等健康指标的总体风险来计算的。”目前唯一的“真正”阈值是190毫克/分升的低密度脂蛋白，这是没有心血管疾病史的人群中可耐受的上限。” 普兰特通过电子邮件说。

7.Fasting blood sugar levels at 100 milligrams per deciliter or below, which is considered normal

空腹血糖水平为每分升100毫克或以下，这被认为是正常的