⚡ Interactive Clinical Tool
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
1. ʻAi Kaiwaenahonua
He ʻai kaulana loa kēia i ʻōlelo pinepine ʻia e nā kauka puʻuwai a puni ka honua. E like me ka inoa e hōʻike nei, ʻo ia ka ʻai kuʻuna a ka poʻe ma nā ʻāina a puni ke Kai Mediterranean (no ka laʻana, nā ʻāina e like me Helene a me Italia) i hahai ai no nā haneli mau makahiki. ʻO ia hoʻi:- Nā huaʻai a me nā mea kanu hou
- Nā palaoa holoʻokoʻa (nā mea e like me ka laiki ʻeleʻele, buckwheat, oats)
- Iʻa a me nā ʻiʻo wiwi
- ʻAila ʻoliva puʻupaʻa loa
ʻO ka pōmaikaʻi nui o kēia ʻano hana, ʻaʻole ia he mea manawa pōkole a paʻakikī hoʻi e hana. He ʻono ka meaʻai, a hiki iā ʻoe ke hoʻololi iā ia e like me kou makemake. ʻO ia ke kumu he mea maʻalahi loa ka hahai ʻana iā ia no ke ola. Ua hōʻoia ka noiʻi ʻepekema he mea maikaʻi loa kēia ʻai no ke olakino o ka puʻuwai.
2. Nā Hoʻololi Ola Ola Lapaʻau (ʻAi TLC)
ʻO ka papaʻai TLC he papahana ʻekolu ʻāpana e komo pū ana me ka papaʻai, ka hoʻoikaika kino, a me ka hoʻokele kaumaha . Ua ʻike ʻia inā hana pololei ʻoe i kēia mau mea ʻekolu, hiki iā ʻoe ke hoʻemi i kāu mau pae cholesterol maikaʻi ʻole (LDL) ma 20% a 30%. Ma kēia papahana, pono ʻoe e haʻi aloha i nā momona trans . ʻO ia hoʻi nā mea e like me nā mea i hoʻomoʻa ʻia, ka margarine, a me nā meaʻai wikiwiki i palai hohonu ʻia. A me ka momona momona.Pono ʻoe e kaupalena i nā meaʻai āu e ʻai ai (e like me nā ʻiʻo momona, ka puaʻa). Akā, ʻaʻole ia he manaʻo e pono ʻoe e haʻalele i nā meaʻai ʻono. No ka laʻana, hiki iā ʻoe ke hoʻololi i nā koho olakino e like me kahi ʻāpana ham momona ma kahi o ka puaʻa. I ka pōkole, inā ʻoe e kāohi i ka nui, hiki iā ʻoe ke ʻai i nā mea e like me nā pancakes a me ka pata pīnati i kekahi manawa.
✨ Medical equipment
Verified Partner
Medical test equipment that can be used at home
Essential home medical devices including blood pressure monitors, oximeters and digital thermometers.
Check Availability →3. ʻAi DASH e kāohi i ke koko kiʻekiʻe
He hoʻolālā maʻalahi loa ka DASH (Dietary Approaches to Stop Hypertension) i ʻae ʻia e ka American Heart Association. ʻOiai ʻo kāna pahuhopu nui ka kaohi ʻana i ke koko kiʻekiʻe, he mea kūpono loa ia i ka hoʻohaʻahaʻa ʻana i ka cholesterol. ʻO kekahi mea maikaʻi e pili ana i ia mea, hiki iā ʻoe ke ʻike koke i nā hopena. Ma kekahi noiʻi, ua ʻike ka poʻe i hahai i kēia ʻano hana i nā hopena maikaʻi i loko o ʻelua pule wale nō. Ma kēia ʻano hana, pono ʻoe e ʻai hou aku i:- Nā palaoa , nā huaʻai, a me nā mea kanu (kōkua nui ka fiber mai kēia mau mea i ka hoʻohaʻahaʻa ʻana i ka cholesterol)
- ʻO ka protein lean (e.g. nā huahana waiū momona haʻahaʻa, nā pī, nā lentil, iʻa)
Ka hoʻohālikelike ʻana o kekahi mau ʻano meaʻai nui
Ke noʻonoʻo ʻoe i kēia mau ʻano ʻai like ʻole, e huikau iki paha ʻoe. Ke noʻonoʻo nei paha ʻoe, "ʻO wai ka mea maikaʻi loa iaʻu?" Eia kahi hoʻohālikelike maʻalahi o nā ʻano hana nui ʻekolu.| ʻAi | Nā mea e ʻai hou aku ai | Nā mea e kaupalena ai |
|---|---|---|
| Kaiwaenahonua | Nā huaʻai, nā mea kanu, nā palaoa piha, ka iʻa, ka ʻaila ʻoliva, nā nati | Nā meaʻai i hana ʻia, ke kō, ka ʻiʻo ʻulaʻula |
| KUʻI | Nā huaʻai, nā mea kanu, nā huahana waiū momona haʻahaʻa, ka protein lean, nā palaoa | Paʻakai, kōpaʻa, meaʻai momona, ʻiʻo ʻulaʻula |
| Meaʻai ʻole/Meaʻai ʻole | Nā mea kanu a pau: nā mea kanu, nā huaʻai, nā palaoa, nā legumes, soy | Nā huahana holoholona a pau (ʻiʻo, iʻa, waiū, hua manu) |
5. ʻAi ʻai mea kanu a mea kanu paha
Hiki i kēia mau meaʻai ʻelua i hana ʻia mai nā mea kanu, inā ʻoe e koho i nā meaʻai kūpono, ke hoʻololi nui i kāu mau pae cholesterol.- Mea ʻai ʻole i ka ʻiʻo : ʻAʻole ʻai i ka ʻiʻo.
- Vegan: ʻAʻole ʻai i nā huahana holoholona. ʻO ia hoʻi, ʻaʻole wale ka ʻiʻo, ka iʻa, nā hua manu , nā huahana waiū, akā, ʻo ka meli hoʻi.
Akā eia kekahi kuhihewa a ka poʻe he nui e hana ai. Inā ʻoe e ʻai nui i nā lentil vadas palai, ulundu vadas, rolls, a me nā meaʻai ʻono no ka mea he mea kanu ʻoe, ʻaʻole ia e hoʻohaʻahaʻa i kāu cholesterol. ʻO ia ke kumu he mea nui loa ke koho ʻana i nā meaʻai mea kanu olakino ma kahi o ka "meaʻai mea kanu ʻino."Eia kekahi, inā ʻoe e hoʻololi ana i ka papaʻai mea kanu piha, he mea nui e hōʻoia i ka loaʻa ʻana o nā meaolaola koʻikoʻi e pono ai kou kino, e like me ka hao, ka wikamina B12, ka wikamina D, a me ka kalipuna . ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i kēia.
ʻO kekahi mau papaʻai holomua hou aʻe
Ma waho aʻe o nā ʻano i ʻōlelo ʻia ma luna nei, aia kekahi mau ʻano hana ʻē aʻe.ʻAi Flexitarian
He ʻai mea kanu maʻalahi kēia. ʻO ia hoʻi, ʻo ka ʻai nui ʻana i nā mea kanu, me ka hoʻohui ʻana i kekahi mau ʻiʻo a i ʻole iʻa liʻiliʻi. He ʻai maʻalahi hoʻi kēia no nā poʻe he nui, no ka mea, hiki iā lākou ke hoʻopilikino i kā lākou ʻai i ko lākou makemake me ka ʻohi ʻana i nā pono o ka ʻai mea kanu.ʻAi ʻai o ka Mayo Clinic
He hoʻolālā nohona nō hoʻi kēia. Hoʻoikaika ia i nā meaʻai e like me ka oats fiber kiʻekiʻe, nā iʻa waiwai i nā waikawa momona omega-3 , nā nati e like me nā walnuts a me nā ʻalemona, a me ka ʻaila ʻoliva, e kōkua ana i ka hoʻohaʻahaʻa ʻana i ka cholesterol. ʻO ka hoʻoikaika kino a me ka kaohi ʻana i ka ʻai he mau mea nui nō hoʻi.ʻAi ʻai a Dean Ornish
Aia kekahi mau pae o kēia. ʻO ka pae kiʻekiʻe loa he haʻahaʻa loa i ka momona a hoʻopau loa i nā huahana holoholona. Ua hōʻike ʻia nā noiʻi ua hōʻemi ka poʻe i hahai i kēia ʻai paʻa i kā lākou cholesterol ma kahi o 30%. Eia nō naʻe, he mea paʻakikī paha kēia no nā poʻe he nui e hahai i ka wā lōʻihi. Eia nō naʻe, ma muli o kāu mau pahuhopu olakino, aia kekahi mau koho ʻoi aku ka paʻa ma lalo o kēia ʻai.E hoʻomanaʻo, he mea nui kekahi ʻano momona no ke kino. ʻO nā momona "maikaʻi" , e like me ka ʻaila iʻa a me nā omega-3 , he mea nui ia no ke kino e hana pono ai. No laila, ma mua o ka hoʻomaka ʻana i kekahi papaʻai, e kamaʻilio me kāu kauka e koho i ka mea kūpono loa iā ʻoe.ʻO ka mea hope loa, hiki i nā papahana hōʻemi kaumaha pāʻoihana e like me Weight Watchers a me ka Biggest Loser Diet ke kōkua iā ʻoe e hoʻokele i kāu cholesterol. ʻO ke kī hou, ʻo ia ka hana ʻana i nā koho meaʻai olakino a me ka hoʻoikaika kino.
Leka Lawe-Home
- ʻAʻole ia he mea e hopohopo ai ka cholesterol kiʻekiʻe, akā he kūlana ia e hiki ke kāohi ʻia me ke ʻano o ke ola kūpono .
- Ma mua o ka "ʻai" pōkole, e hoʻāʻo e lawe i kahi ʻano ʻai olakino no ke ola.
- E hoʻolilo i nā huaʻai hou, nā mea kanu, nā palaoa piha, nā protein wīwī (iʻa, moa), a me nā aila maikaʻi (ʻaila ʻoliva, nati) i kāu mau meaʻai nui.
- E hoʻēmi i nā meaʻai i hana ʻia, nā mea inu ʻono, nā meaʻai bakena, a me nā meaʻai holoholona momona i ka hiki.
- Me ka kaohi ʻana i ka ʻai, he mea nui ka hoʻoikaika kino mau no ka kaohi ʻana i ka cholesterol.
- Ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, e nīnau mau i kāu kauka e ʻike i ka mea maikaʻi loa a palekana hoʻi nou.
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