▍心臟守衛戰 健康好習慣 想要有強壯的心臟，就從做這些事開始 •均衡飲食-選擇低油、低糖、低鹽、高纖的食物 •規律運動-每週運動累積至少150分鐘 •充足睡眠-每日睡足7-9小時 •適當腰圍-男性腰圍<90cm 女性腰圍<80cm •拒菸戒酒-吸菸、喝酒會讓血壓血脂升高，對心臟血管造成不良影響 預防三高 •血壓<140/90mmHg •空腹血糖值<126mg/dL •低密度脂蛋白膽固醇<160 mg/dL 英文版 ▍Healthy life habits for a healthy heart If you want a healthy heart start with the following: •Balanced diet-Choose foods that are low in oil, sugar, salt and high in fiber •Regular exercise-Exercise for a minimum of 150 minutes per week •Adequate sleep-Sleep for 7-9 hours per day •Healthy waistline-Men <90cm Women <80cm •Do not smoke or drink-Smoking and drinking causes high blood pressure and high blood lipids which have an adverse effect on the blood vessels in the heart Preventing the three highs •Blood pressure<140/90mmHg •Glucose, fasting<126mg/dL •Low density lipoprotein-Cholesterol<160 mg/dL 印尼文版 ▍Kebiasaan Sehat dan Pertempuran Melindungi Jantung Ingin memiliki jantung yang kuat,mulailah dengan melakukan hal-hal berikut •Pola Makan Seimbang-Memilih makanan rendah lemak, rendah gula, rendah garam, dan tinggi serat •Olahraga Teratur-Berolahraga setidaknya 150 menit setiap minggu •Tidur yang Cukup-Tidur 7-9 jam setiap hari •Lingkar Pinggang Ideal-Lingkar Pinggang Pria<90cm Lingkar Pinggang Wanita<80cm •Berhenti Merokok dan Minum Alkohol-Merokok dan minum alkohol dapat meningkatkan tekanan darah dan kadar lemak dalam darah, serta berdampak buruk pada pembuluh darah jantung Pencegahan Tekanan Darah Tinggi Gula Darah Tinggi, Kolesterol Tinggi •Tekanan darah<140/90mmHg •Gula darah puasa normal<126mg/dL •Kolesterol LDL<160 mg/dL 越南文版 ▍Cu?c chi?n b?o v? tr?i tim v? th?i quen l?nh m?nh Mu?n c? m?t tr?i tim m?nh m?, h?y b?t ??u b?ng nh?ng vi?c l?m n?y •Ch? ?? ?n u?ng c?n b?ng-Ch?n th?c ph?m ?t d?u, ?t ???ng, ?t mu?i v? nhi?u ch?t x? •T?p th? d?c ??u ??n-T?p th? d?c ?t nh?t 150 ph?t m?i tu?n •Ng? ?? gi?c-Ng? 7-9 ti?ng m?i ng?y •V?ng eo ph? h?p-V?ng eo nam gi?i <90cm V?ng eo n? gi?i <80cm •Cai thu?c v? r??u-H?t thu?c l? v? u?ng r??u s? l?m t?ng huy?t ?p v? m? m?u, g?y ?nh h??ng x?u ??n tim m?ch. Ph?ng ng?a 3 cao •Huy?t ?p<140/90mmHg •Ch? s? ???ng huy?t khi ??i<126mg/dL •Ch? s? LDL Cholesterol<160 mg/dL 泰文版 ▍???????????????????????????????????????????? ????????????????????? ???????????????????????? •????????????????-??????????????????????? ????????? ????????????????????? •?????????????????-????????????????????????????? 150 ???? •???????????????????-????? 7-9 ?? •?????????????-???????????????? <90 ??. ?????????????? ??? <80 ??. •???????????????????????-??????????????????????????????????????????????????????????? ?????????????????????????? ????????????????? ???????????????????????? •????????????<140/90 ????????????? •????????????????????????<126 ?????????/???????? •???????????LDL<160 ?????????/????????