Taking Care of Yourself

在心脏病发作或诊断后出院的头几天或几周可能会很可怕, confusing time. You may be taking new medications and following many new instructions. You may sometimes feel as if your world has changed.

专注于三个简单的任务可以帮助你在恢复和恢复体力的同时控制你的病情:

Goal 1: Know your treatment plan

心脏康复的目标是帮助你学会减少危险因素，比如吸烟, high blood pressure, high cholesterol, physical inactivity, 糖尿病和超重会增加你未来出现健康问题的几率.

美国心脏协会和美国心脏病学会已经制定了国家指南来帮助你减少未来问题的风险. 这些指导方针可以帮助你的医疗团队制定治疗计划，包括药物治疗和生活方式的改变，如饮食和体育锻炼，针对你所有的风险因素. 确保你知道你的目标数字，并与你的医疗团队一起实现它们.

Smoking

Quit for good. 在美国，吸烟是导致死亡和残疾的主要可预防原因. Cigarette smoking results in a much higher risk of dying of coronary heart disease. 吸烟会剥夺心脏中富含氧气的血液，并增加其他危险因素的影响, including blood pressure, blood cholesterol levels and physical inactivity. Thinking about quitting? We can help.

Blood pressure 

正常血压小于120/80 mm Hg(收缩压小于120，舒张压小于80). Elevated is systolic pressure from 120-129 AND diastolic pressure less than 80. 高血压是指收缩压超过130或舒张压超过80.

When blood pressure is higher, your heart has to work harder. Changes in health habits such as losing weight, eating less sodium (salt) and engaging in regular physical activity can help lower blood pressure. If you have high blood pressure, staying on your medications is critical to prevent heart attacks, strokes, kidney disease and heart failure.

Monitor your blood pressure as your health care professional advises. Keep track of your readings with our blood pressure log (PDF).

Learn more about high blood pressure.

Blood cholesterol

检查你的胆固醇，和你的医疗团队谈谈你的数字，以及它们如何影响你的整体风险.

如果你的身体产生过多的胆固醇，或者你吃了太多饱和脂肪和反式脂肪的食物，就会出现高血胆固醇. For people with coronary heart disease who are at high risk, treatment focuses on reducing cholesterol. 为了降低胆固醇，你可能需要改变你的饮食习惯和减肥. 询问你的医疗保健专业人员，你是否应该在改变这些生活方式的同时服用胆固醇药物.

Get tips on managing your cholesterol.

Physical activity

至少进行150分钟中等强度的体力活动(快走、慢跑、骑自行车等).) is recommended per week

有规律的体育锻炼有很多好处，比如帮助你戒烟、减肥、 reduce stress, sleep better, lower blood pressure and increase HDL cholesterol. 做有氧运动——使用腿部和手臂的大块肌肉——可以帮助你的心脏更有效地工作. Physical activities to improve your strength, 随着年龄的增长，灵活性和平衡性可以帮助你保持敏捷，减少跌倒的风险.

Learn more about getting active.

Weight

Ideal body mass index (BMI) is 18.5-24.9 kg/m².

你的腰围也有助于决定你是否需要减肥——你所需要的只是一个普通的卷尺. 理想的腰围是男性不超过40英寸，女性不超过35英寸. (对亚裔的建议更低:男性37-39英寸，女性31-35英寸.)

减肥可以帮助降低血压，改善胆固醇和血糖. The tips and tools on this website can help you lose five to 10 pounds. 

Learn more about eating right and losing weight.

Blood sugar (glucose)

Normal fasting blood glucose is less than 100 mg/dL.

Diabetes

If you are diabetic, an HbA1c (glycosylated hemoglobin) level below 7% is recommended, but your safe range may be lower or higher.

控制糖尿病对你的长期健康很重要，特别是如果你有心脏病. Diabetes is best controlled by diet, weight loss, physical activity, medications and regular monitoring of your blood sugar. Many studies have shown that medications such as statins, aspirin, ACE inhibitors and beta blockers, which lower the risk of future heart problems, have even greater benefit in people with diabetes. 这就是为什么开始并继续服用这些药物对你来说很重要. They can help to lower your cholesterol and blood pressure, which will decrease your risk of heart attack, stroke and kidney disease.

Learn more about managing diabetes.

Goal 2: Recognize your symptoms

You need to know, and know what to do about, symptoms that may suggest a heart attack or stroke. Reacting quickly is key. If you have any of the listed symptoms, call 911 immediately or have someone take you to the nearest emergency room.

The warning signs of heart attack are:

• Chest discomfort. 大多数心脏病发作包括胸部中心的不适，这种不适持续几分钟以上，或者消失后又出现. It can feel like uncomfortable pressure, squeezing, fullness or pain.
• Discomfort in other areas of the upper body. 症状包括一只或两只手臂、背部、颈部、下巴或胃部疼痛或不适.
• Shortness of breath with or without chest discomfort.
• Other signs may include breaking out in a cold sweat, nausea or lightheadedness.

The warning signs of stroke are sudden:

• Numbness or weakness of the face, arm or leg, especially on one side of the body.
• Confusion, trouble speaking or understanding.
• Trouble seeing in one or both eyes.
• Trouble walking, dizziness, loss of balance or coordination.
• Severe headache with no known cause.

“F.A.S.T.” is an easy way to remember how to recognize a stroke and what to do.
Spot a stroke FAST:

Face drooping.
Arm weakness.
Speech difficulty. 
Time to call 911.

Not all these signs occur in every heart attack or stroke. Sometimes they go away and return. If some occur, get help right away. Every minute counts if you're having a heart attack or stroke. The sooner you get medical help, the more likely you are to recover. 

不要拖延——如果你行动迅速，你的心脏或大脑就不会受到严重伤害. Learn these symptoms and share them with your family, friends and caregivers.

Women sometimes have different symptoms than men, so learn the signs of heart attack in women.

Angina

Angina usually feels like a squeezing, burning, pressure, heaviness or tightness under the breastbone. It may also spread to one or both arms, your back, neck, jaw or stomach. 有些人，尤其是女性和糖尿病患者，可能没有典型的胸部不适. Their symptoms may be shortness of breath or feeling very tired. 

Tell your health care professional if you think you're having angina. 了解心绞痛发生的频率将有助于他们决定你是否需要改变你的药物或其他治疗方法. You can use the angina log (PDF) to keep a record of your symptoms.

Learn more about angina pectoris and unstable angina.

Your health care professional might give you a prescription for nitroglycerin. 这种药物有片剂或喷雾形式，可以立即缓解心绞痛.

If you don't have relief of your angina pain after taking your nitroglycerin, 你或你的家人应该拨打911或你的紧急响应电话，这样你就可以马上去医院.

Nitroglycerin tablets may lose their strength, so throw them away after six months and get a new supply. Nitroglycerin comes in a small, easy-to-carry container. Keep several tablets with you at all times.

You should always report these changes to your health care team:

• Any new chest discomfort (angina)
  OR any change in how often, how intensely or how long you have it.
• Any new shortness of breath, especially with physical activity.
• Feeling extremely tired.
• Feeling dizzy or fainting.

Goal 3: Make a plan for getting medical help

如果你知道不适和其他令人担忧的症状该打电话给谁，你和你爱的人会感觉更好，也会做好更充分的准备. Your early response to symptoms may prevent an emergency.

Find out in advance:

• 你可以在什么沙巴足球体育平台和什么时候联系到你的医疗保健专业人员的办公室或接听服务.
• If you can contact another health care professional if yours isn't available.
• Whether you have telephone access to an advice nurse or care manager.

Download the Medical Contact List (PDF)然后把它贴在家里显眼的地方，让其他家庭成员都能看到.

Remember — if you think you're having symptoms of a heart attack or stroke, call 911 or have someone take you to the nearest emergency room immediately.