Ua hūnā ʻia nā hōʻailona o ka atherosclerosis no nā makahiki he nui. Eia nā hōʻailona hōʻailona o ke aʻa ʻaʻa

Ke kamaʻilio nei mākou e pili ana i ka atherosclerosis i ka wā e mānoanoa a ʻoʻoleʻa nā kīʻaha koko e lawe ana i ka oxygen a me nā meaʻai mai ka puʻuwai a i ke koena o ke kino, i kekahi manawa e hoʻopaʻa i ke kahe koko i nā kino a me nā ʻiʻo. ʻO nā mea pilikia e pili ana i ka cholesterol kiʻekiʻe, ke koko kiʻekiʻe, ka maʻi maʻi, ka puhi ʻana, ka momona, ka hoʻomaʻamaʻa ʻole, a me ka ʻai nui i ka momona momona. Hiki ke alakaʻi i ka atherosclerosis me ka mālama ʻole ʻia i ka puʻuwai a i ʻole ka hahau ʻana.

1. ʻAʻole ʻike ka hapa nui o ko lākou kino e ulu ana i ka atherosclerosis. ʻAʻole hōʻike ka maʻi i nā hōʻailona a hiki i ka haki ʻana o ka atherosclerotic plaque
2. Eia nō naʻe, pono ka nānā ʻana i nā hōʻailona hoʻopilikia, ʻoi aku ka nui inā pilikia mākou
3. ʻOi aku ka nui o ka poʻe me ke kaumaha genetic, ka cholesterol kiʻekiʻe a me ka maʻi diabetes
4. Hiki iā ʻoe ke ʻike i nā moʻolelo like ʻole ma ka ʻaoʻao home TvoiLokony

He aha ka atherosclerosis?

ʻO ka Atherosclerosis kahi hōʻemi o nā aʻa ma muli o ke kūkulu ʻia ʻana o ka pā ma nā paia o nā aʻa. Hoʻokumu ʻia ka plaque Atherosclerotic mai ka hui pū ʻana o ka cholesterol, ka momona, ka calcium a me nā ʻāpana koko. ʻO nā ʻaʻaʻa nā kīʻaha koko e lawe ana i ke koko momona mai ka puʻuwai a i ke koena o ke kino. Ke ʻoki a ʻoʻoleʻa lākou ma muli o ke kūkulu ʻia ʻana o ka plaque, hiki ke hoʻopaʻa ʻia ke kahe o ke koko i nā ʻāpana a me nā ʻiʻo like ʻole, hiki ke alakaʻi i nā pilikia weliweli e like me ka hahau ʻana a me ka puʻuwai puʻuwai.

Hiki i ka Atherosclerosis ke hoʻopilikia i kekahi aʻa i loko o ke kino. Ke hoʻopilikia ʻia nā aʻa e alakaʻi ana i ka puʻuwai e ka atherosclerosis, ua kapa ʻia kēia maʻi maʻi coronary artery.

He aha nā hōʻailona o ka atherosclerosis?

ʻO ka pinepine, pili ka atherosclerosis i ka poʻe ʻelemakule, akā hoʻomaka paha ia e ulu i ka wā ʻōpio. Me ka atherosclerosis, ʻaʻole hiki mai nā hōʻailona a hiki i ka haki ʻana o ka plaque a i ʻole ke kahe ʻana o ke koko, a hiki ke lōʻihi i nā makahiki he nui.

ʻO nā hōʻailona o ka atherosclerosis e pili ana i nā aʻa i hoʻopilikia ʻia.

ʻO nā hōʻailona o ka atherosclerosis - nā ʻaʻa carotid

ʻO nā aʻa carotid nā kīʻaha koko nui ma ka ʻāʻī e hāʻawi i ke koko i ka lolo, ka ʻāʻī, a me ka maka. ʻElua aʻa carotid, hoʻokahi ma ka ʻākau a me kekahi ma ka hema. I loko o ka ʻāʻī, ua māhele ʻia kēlā me kēia aʻa carotid i ʻelua ʻāpana:

1. hoʻolako ke aʻa carotid kūloko i ke koko i ka lolo.
2. ʻo ke aʻa carotid waho e hāʻawi i ke koko i ka maka a me ka ʻāʻī.

Hiki ke alakaʻi i ka hāʻule ʻana o ke koko.

Hiki ke hele koke mai nā hōʻailona o ka hahau ʻana a me:

1. nāwaliwali;
2. nā pilikia hanu;
3. ʻEha poʻo poʻo;
4. ʻūlū maka;
5. lolo.

Inā loaʻa i ke kanaka nā hōʻailona o ka hahau ʻana, pono lākou i ka lāʻau lapaʻau koke.

ʻO nā hōʻailona o ka atherosclerosis - nā ʻaʻa coronary

ʻO nā ʻaʻaʻa coronary nā ʻaʻa e lawe i ke koko oxygenated i ka ʻiʻo puʻuwai. Pono ka puʻuwai i ka hāʻawi mau ʻana o ka oxygen e hana a ola, e like me nā ʻiʻo ʻē aʻe a i ʻole o ke kino. Hoʻopuni ke aʻaʻa coronary i ka puʻuwai holoʻokoʻa, e māhele ana i ke aʻaʻaʻaʻa hema a me ke aʻaʻaʻa ʻākau. Hāʻawi ke aʻaʻa coronary ʻākau i ke koko ma ka ʻaoʻao ʻākau o ka puʻuwai. ʻOi aku ka liʻiliʻi o ka ʻaoʻao ʻākau o ka puʻuwai no ka mea ʻo ia wale nō ka pume koko i ka māmā.

ʻO ka hoʻemi ʻana i ka hana o nā aʻa coronary hiki ke hoʻemi i ke kahe o ka oxygen a me nā meaʻai i ka puʻuwai. ʻAʻole pili wale kēia i ka hoʻolako ʻana i ka ʻiʻo o ka puʻuwai ponoʻī, hiki nō ke hoʻopilikia i ka hiki o ka puʻuwai e pā i ke koko a puni ke kino. No laila, hiki i kekahi maʻi a i ʻole nā ​​maʻi o ke aʻa coronary ke loaʻa i ka hopena koʻikoʻi i ke olakino, hiki ke alakaʻi i ka angina, ʻeha puʻuwai a hiki i ka make.

Hiki ke hōʻike ʻia ka Atherosclerosis i nā ʻaʻa coronary e like me:

1. ʻeha ka umauma;
2. ka luaʻi;
3. hopohopo nui;
4. ʻūheʻe;
5. maule ana.

Nā hōʻailona o ka atherosclerosis - nā ʻaʻaʻa renal

ʻO ke aʻaʻa renal nā aʻaʻa lua e hāʻawi i ke koko i nā puʻupaʻa. Lawe nā ʻaʻaʻa renal i ka hapa nui o ke kahe o ke koko i nā puʻupaʻa. Hiki i ka hapakolu o ka nui o ka puka naʻau ke hele i loko o nā ʻaʻaʻa renal a kānana ʻia ma nā puʻupaʻa. Inā hoʻopaʻa ʻia ka hāʻawi ʻana o ke koko i nā ʻaʻaʻa renal, hiki ke ulu aʻe ka maʻi kīkī mau.

Hōʻike ʻia ka Atherosclerosis e pili ana i nā aʻa renal e:

1. lilo o ka makemake ʻole;
2. ka pehu o na lima a me na wawae;
3. pilikia me ka noonoo.

Nā hōʻailona o ka atherosclerosis - nā ʻaʻa peripheral

Hāʻawi nā aʻaʻa peripheral i ke koko oxygenated i ke kino (nā lima, nā lima, nā wāwae, a me nā wāwae), a lawe nā veins peripheral i ke koko deoxygenated mai nā capillaries ma nā kihi a hoʻi i ka puʻuwai.

Inā ʻaʻole hiki ke kahe maikaʻi ke koko i loko o ia mau mea, hiki i ke kanaka ke manaʻo i ka ʻeha a me ka ʻeha ma nā lālā. I nā hihia koʻikoʻi, hiki i ke kino ke make a me ka gangrene. Hoʻonui pū ʻia ka maʻi ʻaʻaʻa peripheral i ka hōʻeha a i ʻole ka puʻuwai puʻuwai.

I ka manawa hea e ʻike ʻia ai nā hōʻailona o ka atherosclerosis?

ʻO nā kumu ma lalo nei kekahi o nā kumu maʻamau o ka atherosclerosis.

1. High naʻokoko – he mea maoli i loko o ko mākou kino, a me kekahi mau meaʻai a mākou e ʻai ai. Hiki ke ho'opa'a 'ia kou a'a ke ki'eki'e loa kou cholesterol koko. Paʻakikī kēia mau aʻa a ʻo nā pāpaʻi e hoʻoholo ana mai ia mau mea e kāohi a paʻa paha i ke kahe o ke koko i ka puʻuwai a me nā ʻāpana ʻē aʻe.
2. makahiki – I kou wā ʻelemakule, ʻoi aku ka ikaika o kou puʻuwai a me nā kīʻaha koko e pahū a loaʻa i ke koko. Hiki ke ʻoʻoleʻa a liʻiliʻi ka maʻalahi o ke aʻaʻa, e ʻoi aku ka maʻalahi o ke kūkulu ʻana i ka plaque. I ka wahine, ʻoi aku ka nui o ka pilikia inā loaʻa ʻoe i ka endometriosis a i ʻole polycystic ovary syndrome, a i ʻole he maʻi maʻi gestational a i ʻole pre-eclampsia i ka wā hāpai.
3. Ke kaheʻie kiʻekiʻe - i ka wā lōʻihi, hiki i ke koko kiʻekiʻe ke hoʻopōʻino i nā paia o kou mau aʻa, e ʻae ana e kūkulu i ka plaque.
4. ʻO ka maʻi maʻi diabetes - hiki i ke kō koko kiʻekiʻe ke hoʻopōʻino i nā ʻāpana o loko o kou mau ʻaʻaʻa, e hoʻoulu ai i ka plaque.
5. Metabolic Syndrome - ke kiʻekiʻe o ka cholesterol a me nā triglycerides i loko o ke koko e hoʻonui i ka pilikia o ka atherosclerosis.
6. Kai kiwahine - ʻO ka ʻai ʻana i nā meaʻai he nui i ka momona momona hiki ke hoʻonui i ka cholesterol.
7. Nā Genetics - hiki iā ʻoe ke loaʻa i ka maʻi atherosclerosis ma ke ʻano genetically, ʻoi loa inā loaʻa iā ʻoe kahi maʻi cholesterol hoʻoilina i kapa ʻia ʻo familial hypercholesterolaemia.
8. Nā maʻiʻeha - hiki i nā pae kiʻekiʻe o ka mumū ke hoʻonāukiuki i nā kīʻaha koko, hiki ke alakaʻi i ke kūkulu ʻana i ka plaque (ʻo ka rheumatoid arthritis a me psoriasis nā laʻana o nā maʻi).

Nā hōʻailona atherosclerosis - diagnostics

Hoʻokumu mua ʻia ka ʻike o ka atherosclerosis ma luna o ka mōʻaukala olakino a me kahi hoʻokolokolo kino, kahi e hoʻohana ai ke kauka i kahi stethoscope e hoʻolohe ai i nā aʻa no ka wheezing abnormal. Hiki i kēia ke hōʻike i ka maikaʻi ʻole o ke kahe koko ma muli o ke kūkulu ʻana o ka plaque.

ʻO nā kaʻina hana diagnostic maʻamau no ka atherosclerosis penei:

1. ka helu kuʻekuʻe wāwae-brachial (ABI) - i ka wā o kēia hoʻāʻo ʻana, kau ʻia nā puʻupuʻu koko ma luna o nā lima a me nā kuʻekuʻe wāwae. Hoʻohālikelike ka hoʻāʻo i kou kahe koko ma kou kuʻekuʻe wāwae me kēlā ma kou lima. ʻO kēia ka mea e nānā ai i ka atherosclerosis ma nā aʻa o nā wāwae a me nā wāwae. ʻO ka ʻokoʻa ma waena o ke ana ʻana o ke koko ma ka kuʻekuʻe wāwae a me ka lima kiʻekiʻe ma muli paha o ka maʻi vascular peripheral, ka mea maʻamau i ka atherosclerosis;
2. hoʻokahe koko - E nānā nā hoʻāʻo koko i ke kiʻekiʻe o kekahi mau momona, cholesterol, kō a me ka protein i loko o ke koko e hōʻike ana i ka maʻi puʻuwai;
3. electrocardiogram (EKG) - e ana ka ho'āʻo i ka hana o ka puʻuwai. I ka wā o ka hoʻāʻo, hoʻopili ʻia nā electrodes i ka umauma a pili i ke koena o ka mīkini. Hiki i nā hopena ho'āʻo ke kōkua i ka hoʻoholo inā hoʻemi ʻia ke kahe o ke koko i ka puʻuwai;
4. echocardiogram - he ho'āʻo me ka lei o nā nalu kani e hōʻike i ke kahe o ke koko ma ka puʻuwai. Hana ʻia kēia i kekahi manawa me ka hoʻāʻo hoʻoikaika kino;
5. Ho'āʻo hoʻoikaika kino - ma kēia hoʻāʻo ʻana, hoʻomaʻamaʻa ʻia ka mea maʻi, e laʻa me ka wīwī a i ʻole ke kaʻa paʻa, a ma ka manawa like e nānā nā kauka i kona puʻuwai. Inā hiki ʻole i ke kanaka ke hoʻoikaika kino, hāʻawi ʻia nā lāʻau lapaʻau e hoʻonui ai i ka puʻuwai. Hoʻoikaika ka hoʻoikaika kino i ka paʻakikī o ka puʻuwai a ʻoi aku ka wikiwiki ma mua o ka hapa nui o nā hana o kēlā me kēia lā, hiki i ka hoʻāʻo koʻikoʻi ke hōʻike i nā pilikia o ka naʻau i hala ʻole;
6. Doppler ultrasound - he ho'āʻo i hoʻohana ʻia no ka hoʻohālikelike ʻana i ke kahe o ke koko ma o ka hōʻike ʻana i nā hawewe kani kiʻekiʻe mai ke kaʻapuni ʻana i nā ʻāpana koko ʻulaʻula;
7. catheterization naʻau a me ka angiogram - he hoʻokolokolo ma ka hoʻohana ʻana i ka catheter a hoʻokomo ʻia i loko o kahi kīʻaha koko, maʻamau ma ka ʻāʻī a i ʻole ka pulima lima, i ka puʻuwai. Kahe ka wai i loko o ka catheter i loko o nā aʻa i loko o ka puʻuwai a kōkua i ka hōʻike ʻana i ke aʻa me ka maopopo loa i nā kiʻi i lawe ʻia i ka wā o ka hoʻokolokolo.

I ka ʻike ʻana o ka atherosclerosis, hiki ke hoʻohana ʻia nā hoʻokolohua ʻē aʻe, e like me ka magnetic resonance angiography a i ʻole positron emission tomography (PET). Hiki i kēia mau ho'āʻo ke hōʻike i ka paʻakikī a me ka hōʻemi ʻana o nā aʻa nui, a me nā aneurysms.

Nā hōʻailona a me ka mālama ʻana i ka Atherosclerosis

ʻO ke ʻano o ka mālama ʻana i ka atherosclerosis e pili ana i ke koʻikoʻi o ka hihia a me nā hōʻailona o ka atherosclerosis i loaʻa i ka mea maʻi (ʻo ia nā aʻa e pili ana i ka atherosclerosis).

ʻO nā lāʻau lapaʻau no ka atherosclerosis ka hoʻololi ʻana i ke ʻano o ke ola, nā lāʻau lapaʻau, a me ke ʻoki. ʻO ka hoʻololi ʻana i ka nohona ka mea maʻamau ka ʻōlelo aʻoaʻo mua a hiki ke kōkua, ʻoiai inā makemake ka mea maʻi i nā lāʻau lapaʻau like ʻole.

Hiki i ka lāʻau lapaʻau no ke atherosclerosis ke hoʻohaʻahaʻa i ke koko, hoʻomaikaʻi i ke kiʻekiʻe o ka cholesterol maikaʻi ʻole, a hoʻemi i ka pilikia o ka hoʻokumu ʻana o nā ʻōpū koko. I waena o nā lāʻau lapaʻau i hoʻohana ʻia i ka mālama ʻana i ka atherosclerosis, hoʻohana ʻia nā statins a me nā lāʻau antihypertensive.

1. Hoʻohana ʻia nā statins e hoʻohaʻahaʻa i ka cholesterol a pale i ka atherosclerosis. I kekahi manawa, makemake ka mea maʻi i ʻoi aku ma mua o hoʻokahi ʻano lāʻau cholesterol. Ma waena o nā mea hoʻohana ʻē aʻe e hoʻohaʻahaʻa i ka cholesterol, hiki ke ʻōlelo ʻia ka niacin, fibrates a me ka bile acid sequestrants.
2. ʻO Aspirin - Hoʻomaʻemaʻe i ke koko a pale i ka hoʻokumu ʻana o ke koko. No kekahi poʻe, ʻo ka hoʻohana ʻana i ka aspirin i kēlā me kēia lā he ʻāpana ia o nā hana pale i ʻōlelo ʻia no ka hōʻeha puʻuwai a i ʻole ka hahau ʻana. Eia nō naʻe, pono ʻoe e ʻike i ka hoʻohana ʻana i kēia lāʻau lapaʻau hiki ke alakaʻi i nā hopena ʻaoʻao like ʻole, me ke kahe koko i loko o ka ʻōpū a me ka ʻōpū.
3. ʻO nā lāʻau lapaʻau no ke koko kiʻekiʻe - ʻoiai ʻaʻole kōkua kēia mau lāʻau i ka hoʻohuli ʻana i nā hopena o ka atherosclerosis, pale a mālama lākou i nā pilikia e pili ana i ka atherosclerosis, no ka laʻana, hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka hopena o ka puʻuwai puʻuwai.

Eia kekahi, i ka mālama ʻana i ka atherosclerosis, hoʻohana ʻia nā lāʻau lapaʻau ʻē aʻe i ka hihia o nā maʻi ʻē aʻe, e like me ka maʻi diabetes e hoʻonui ana i ka pilikia o ka atherosclerosis. Hoʻohana ʻia nā lāʻau lapaʻau no kekahi mau hōʻailona o ka atherosclerosis, e like me ka ʻeha o nā wāwae i ka wā hoʻoikaika kino.

1. E ho'āʻo i ka hui lāʻau a Pāpā Klimuszko no ka atherosclerosis a me ka paʻakikī o nā aʻa

Eia naʻe, ʻo ka mālama ʻana i ka atherosclerosis e koi i kekahi mau lāʻau lapaʻau.

1. ʻO kaʻeha - hoʻohana ʻia no ka mālama ʻana i ka maʻi ʻaʻaʻa peripheral e pili ana i nā wāwae, i loko o ka puʻuwai e mālama ai i ka maʻi ʻaʻaʻa coronary, a i ʻole ma ka ʻāʻī e mālama i ka stenosis o nā aʻa carotid. Hoʻopili ia i ka hoʻohana ʻana i ka catheter a hoʻokomo i loko o kahi kīʻaha koko, maʻamau ma ka ʻāʻī a i ʻole ka lima lima, a laila kuhikuhi iā ia i kahi wahi paʻa. Aia kekahi puʻu kūikawā ma ka hope o ka catheter hiki ke hoʻonui e wehe i ke aʻa. Hiki i kāu kauka ke hoʻokomo i kahi paipu mesh liʻiliʻi i kapa ʻia he stent e hōʻemi i ka pilikia o ka hōʻemi hou ʻana i ke aʻa.
2. Kahikina - hoʻohana ʻia e wehe i ka plaque atherosclerotic mai nā paia o kahi aʻa haiki.
3. Lapaʻau Fibrinolytic - hoʻohana ʻo ia i ka lāʻau e hoʻopau i ka clot e ālai i ke kahe koko i loko o ke aʻa.
4. Coronaary artery bypass graft (CABG) - ʻIke ʻia hoʻi ʻo bypass, ʻo ia ka wehe ʻana i kahi kīʻaha koko olakino mai kahi ʻāpana o ke kino e hana i kahi ala hou no ke koko i loko o ka puʻuwai. A laila kaʻapuni ke koko a puni ke aʻaʻa coronary i ālai ʻia. He hana naʻau hāmama kēia kaʻina hana. Hana ʻia kēia i ka poʻe me nā ʻaʻaʻa haiki he nui i loko o ka puʻuwai.

Nā hōʻailona o ka atherosclerosis - nā pilikia

ʻO ka mālama ʻole ʻana i nā hōʻailona o ka atherosclerosis hiki ke alakaʻi i nā pilikia koʻikoʻi.

1. ʻO ka maʻi o ke kekokoʻo - Atherosclerosis, ka mea e hōʻemi i nā aʻa ma kahi kokoke i ka puʻuwai, hiki iā ʻoe ke hoʻomohala i ka maʻi ʻaʻaʻa coronary, hiki ke hōʻeha i ka ʻeha o ka umauma (angina), ʻeha puʻuwai a i ʻole ka puʻuwai.
2. ʻO ka maʻi ʻaʻaʻa pili - ʻo ka maʻi ʻaʻaʻa peripheral i ʻōlelo ʻia ma mua o ka hōʻemi ʻana o nā aʻa i loko o nā lima a i ʻole nā ​​wāwae, ʻo ia ka mea e pili ana i ke kahe koko i loko o lākou. E emi ana ka ma'i i ka wela a me ke anu, a pi'i ka pilikia o ke kuni a me ka hau. ʻAʻole hiki ke loaʻa ka loaʻa ʻole o ke koko i nā lima a i ʻole nā ​​wāwae e make ai ke kino (gangrene).
3. Carenid stenosis - hiki ke hoʻoulu i ka transient ischemic attack (TIA) a i ʻole ka hahau ʻana.
4. Aneurysms - ʻO ka nānā ʻole ʻana i nā hōʻailona o ke atherosclerosis hiki ke alakaʻi i ka ulu ʻana o nā aneurysms, hiki ke loaʻa ma nā wahi āpau o ke kino. ʻOi aku ka ʻino, ʻaʻohe asymptomatic maʻamau (ke kanaka me ka aneurysm i kekahi manawa e ʻeha a ʻeha a puni ka aneurysm). Inā haʻihaʻi ka aneurysm, hiki iā ia ke hoʻoulu i ke koko weliweli i loko o ke kino.
5. ʻO ka maʻi maʻi kīkiʻi - inā pili nā hōʻailona atherosclerotic i ke aʻa o ka puʻupaʻa, hiki ke hoʻōki i ka loaʻa ʻana o ke koko waiwai nui o ka oxygen i nā puʻupaʻa. Pono nā puʻupaʻa i ke kahe koko kūpono e kānana i nā huahana ʻōpala a wehe i ka wai nui. Hiki i ka Atherosclerosis o kēia mau aʻa ke alakaʻi i ka hōʻino ʻole o ka puʻupaʻa.

Nā hōʻailona o ka atherosclerosis - pale

Hiki ke pale ʻia nā hōʻailona o ka atherosclerosis ma mua o ka puka ʻana mai, ma ka hahai ʻana i kekahi mau lula.

1. Nā hoʻolālā mau - ua manaʻo ʻia ka hoʻomaʻamaʻa maʻamau e hoʻomaikaʻi i ke kahe koko, hoʻohaʻahaʻa i ke koko a hoʻohaʻahaʻa i ka pilikia o nā kūlana e hoʻonui ai i ka pilikia o ka atherosclerosis a me ka maʻi puʻuwai. Manaʻo ka poʻe ʻoihana mālama ola ma kahi o 150 mau minuke o ka hana aerobic haʻahaʻa a i ʻole 75 mau minuke o ka hana aerobic ikaika i ka pule. Eia naʻe, ʻaʻole pono ʻoe e kaupalena iā ʻoe iho i nā hoʻomaʻamaʻa maʻamau e like me ka squats, hiki iā ʻoe ke hāʻawi wale i nā elevators a hoʻohana i nā alapiʻi.
2. ʻO ka mālamaʻana i ke kaumaha pono - ʻO ka lilo ʻana o ke kaumaha e hōʻemi i ka pilikia o ka maʻi ʻaʻaʻa coronary i hoʻokumu ʻia e ka atherosclerosis.
3. E haʻalele i ka meaʻona puhi - ʻO ka haʻalele ʻana i ka puhi paka he ala maikaʻi loa ia e hōʻemi i ka hopena o nā pilikia atherosclerotic e like me ka puʻuwai puʻuwai. ʻO kēia ke kumu no ka hoʻopaʻa ʻana o ka nicotine i nā kīʻaha koko a hoʻoikaika i ka naʻau e hana ikaika.
4. Kai Kaina - ʻO ka meaʻai olakino pono e komo i nā huaʻai, nā mea kanu a me nā kīʻaha holoʻokoʻa. Akā, pono ʻoe e haʻalele i nā kaʻa kaʻa, nā kō, nā momona momona a me ka paʻakai. Kōkua kēia i ka mālama ʻana i ke kaumaha olakino, ke koko, ka cholesterol a me ke kō koko.
5. E ho'ēmi ana i ke kaumaha a me ka pilikia - He hopena koʻikoʻi ko ke koʻikoʻi i ko mākou ola, a manaʻo ka poʻe noiʻi hiki ke hoʻopōʻino i nā aʻa, e hoʻoulu ai i ka mumū. Eia kekahi, hiki i nā hormones i hoʻokuʻu ʻia i loko o ke kahe koko i ka wā o ke koʻikoʻi hiki ke hoʻonui i ka cholesterol a me ke kahe koko. I mea e hōʻemi ai i ke kaumaha, pono e hoʻomaʻamaʻa ʻaʻole i ke kino wale nō, akā i ka noʻonoʻo hoʻi, me ka hoʻohana ʻana i nā ʻenehana hoʻomaha e like me yoga a i ʻole ka hanu hohonu. Hiki i kēia mau hana ke hoʻohaʻahaʻa i ke koko no kekahi manawa, e hōʻemi ana i kou pilikia o ka hoʻomohala ʻana i ka atherosclerosis.