每年2月，我的好朋友和學(xué)員斯塔爾?瓊斯都會(huì)提醒我心臟健康的重要性。自從2010年接受了開(kāi)心手術(shù)，她便一直熱心于心臟健康事業(yè)，也是健康生活承諾計(jì)劃的領(lǐng)導(dǎo)者。她在術(shù)后的心臟康復(fù)計(jì)劃包括“低于最大強(qiáng)度”的鍛煉，每組只有9分鐘，中間休息1分鐘?，F(xiàn)在，她參加的是45分鐘的高強(qiáng)度SoulCycle課程。她給我?guī)?lái)了真正的啟發(fā)。她的轉(zhuǎn)變讓我思考：我們?nèi)绾问剐呐K健康保持最高水平？

有些事情是無(wú)法改變的，如你的年齡、性別和家族病史等。但許多因素是完全可控的。美國(guó)心臟協(xié)會(huì)（American Heart Association）的“珍愛(ài)女人心”（Go Red for Women）活動(dòng)列出了能夠降低心臟病風(fēng)險(xiǎn)的7個(gè)可控因素。

膽固醇水平。注意油炸食品、飽和脂肪與油脂和高脂肪動(dòng)物制品的攝入?？寡趸瘎W米伽3脂肪酸（鱷梨?。┖腿阮愂称房梢越档湍懝檀?。

血壓。平衡低鈉飲食，減少飲酒，經(jīng)常鍛煉。

活動(dòng)水平。保證每周五天每天至少運(yùn)動(dòng)30分鐘。

體重。知道自己的體重——計(jì)算體重指數(shù)，確定是否超重。如果需要減肥，美國(guó)心臟協(xié)會(huì)網(wǎng)站上還提供了一些有關(guān)減肥的建議。

吸煙的習(xí)慣。吸煙者患冠心病、血栓和各種其他疾病的風(fēng)險(xiǎn)更高，因此并不值得為此冒險(xiǎn)。我相信，你可以成功戒煙。

血糖。盡量避免糖果和蘇打水，保持經(jīng)常鍛煉的習(xí)慣。糖尿病人應(yīng)該遵照醫(yī)生給出的控制糖尿病病情的建議。

飲食。提前計(jì)劃平衡飲食，記錄飲食日記，跟蹤飲食習(xí)慣。在兩餐之間可以補(bǔ)充健康的零食——我強(qiáng)烈支持在冰箱里存放一些切好的水果和素食。

看完上面的內(nèi)容，你肯定有許多事情需要思考，而且我知道，要一次性解決所有問(wèn)題，會(huì)讓你有些手足無(wú)措。我只是希望你在今天關(guān)注你自己。如果對(duì)這些話題感興趣，可以訪問(wèn)美國(guó)心臟協(xié)會(huì)的網(wǎng)站——其中免費(fèi)提供了大量高質(zhì)量的信息，肯定會(huì)給你留下深刻印象。最重要的是，如果擔(dān)心自己的心臟健康可能出現(xiàn)了問(wèn)題，請(qǐng)盡快咨詢醫(yī)生。（財(cái)富中文網(wǎng)）

本文作者史黛西?格里菲斯是SoulCycle的資深教練，她的新書《Two Turns From Zero》即將出版。史黛西把激勵(lì)型的教練風(fēng)格，與對(duì)舞蹈的熱情、運(yùn)動(dòng)精神和令人興奮的音樂(lè)相結(jié)合，融入到她富有節(jié)奏的聲音當(dāng)中。關(guān)注她的Twitter、Facebook和Instagram賬號(hào)。

譯者：劉進(jìn)龍/汪皓

I am reminded of the importance of heart health every February by my dear friend and student Star Jones. She has been a heart health devotee and a leader in her commitment to healthy living ever since having open heart surgery in 2010. After her surgery, her cardio rehab program consisted of “sub-max” exercises, performed for only 9 minutes at a time with 1-minute breaks in between. Now, she powers through intense 45-minute SoulCycle classes. She’s a true inspiration. Her transformation has made me wonder: What can we all do to stay on top of our heart health?

Some things — your age, your gender and your family history — can’t be changed. But many factors are in your control. The American Heart Association’s Go Red for Women movement outlines 7 factors within your control that can reduce your risk for heart disease.

Your cholesterol levels. Watch your intake of fried foods, saturated fats and oils and high-fat animal products. Antioxidants, omega-3 fatty acids (avocado!) and whole grains can help lower your cholesterol.

Your blood pressure. Eat a well-balanced, low-sodium diet, limit alcohol and exercise regularly.

Your activity levels. Make sure you are moving at least 30 minutes each day, five days a week.

Your weight. Know your numbers — calculate your BMI to determine if you’re overweight. If you do need to lose some weight, the American Heart Association website also offers advice on how to do so.

Your smoking habit. People who smoke cigarettes are at a higher risk of coronary heart disease, blood clots and all sorts of other problems that aren’t worth it. You can quit. I know you can.

Your blood sugar. Avoid candy and soda as much as possible, and maintain a regular exercise routine. If you’re diabetic, follow your doctor’s recommendations for keeping your diabetes in control.

Your diet. Plan balanced meals ahead of time and keep a food diary to track your habits. Between meals, snack healthy — I’m a big proponent of stocking the fridge with pre-cut fruits and veggies.

That’s a lot to think about, and I know it can get a little overwhelming when you try to tackle everything at once. I just ask you to touch base with yourself today. If you’re curious about any of these topics, visit the American Heart Association website — I think you’ll be blown away by the quality and quantity of information you can access for free. And most importantly, if you’re worried that your heart health may have gotten off track, consult your physician right away.

Stacey Griffith is a senior master instructor at SoulCycle and the author of the upcoming book Two Turns From Zero. Stacey’s motivational coaching style combines a passion for dance, athleticism and mind-blowing music—all set to the beat of her voice. Follow her on Twitter, Facebook and Instagram.