{"id":1858,"date":"2019-10-07T18:02:51","date_gmt":"2019-10-07T17:02:51","guid":{"rendered":"https:\/\/www.healthy-heart.org\/dbaj-o-zdrowie-swojego-serca\/zdrowe-nawyki\/"},"modified":"2024-12-10T12:24:02","modified_gmt":"2024-12-10T12:24:02","slug":"zdrowe-nawyki","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/pl\/dbaj-o-zdrowie-swojego-serca\/zdrowe-nawyki\/","title":{"rendered":"Zdrowe nawyki"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-704 alignright\" src=\"https:\/\/cdn-endpoint-prev.azureedge.net\/healthy-heart\/2019\/07\/iStock-629445712-350x263.jpg\" alt=\"\" width=\"350\" height=\"263\" srcset=\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-629445712-350x263.jpg 350w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-629445712-200x150.jpg 200w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-629445712-768x576.jpg 768w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-629445712-1024x768.jpg 1024w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-629445712-1536x1152.jpg 1536w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-629445712-2048x1536.jpg 2048w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-629445712-585x439.jpg 585w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-629445712-619x464.jpg 619w\" sizes=\"auto, (max-width: 350px) 100vw, 350px\" \/><br \/>\nChoroby uk\u0142adu kr\u0105\u017cenia s\u0105 g\u0142\u00f3wn\u0105 przyczyn\u0105 zgon\u00f3w na ca\u0142ym \u015bwiecie, r\u00f3wnie\u017c w Europie. W niekt\u00f3rych krajach liczba zgon\u00f3w z przyczyn sercowo-naczyniowych zmniejszy\u0142a si\u0119 ze wzgl\u0119du na \u015brodki zapobiegawcze, takie jak zakazy palenia.<\/p>\n<p>Zdrowe nawyki chroni\u0105 serce i zapewniaj\u0105 mu si\u0142\u0119 przez ca\u0142e \u017cycie. Nierealistyczne by\u0142oby oczekiwanie od siebie nag\u0142ej i radykalnej zmiany stylu \u017cycia. Aby wyrobi\u0107 sobie trwa\u0142e nawyki, zacznij stopniowo od cel\u00f3w \u0142atwych do osi\u0105gni\u0119cia i trzymaj si\u0119 ich. Niewielkie zmiany mog\u0105 przynie\u015b\u0107 znaczne korzy\u015bci.<\/p>\n<p>Utrzymuj <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/keeping-a-healthy-weight\/\">prawid\u0142ow\u0105 wag\u0119<\/a>.<\/p>\n<ul>\n<li>Osi\u0105gni\u0119cie i utrzymanie zdrowej wagi ma korzystny wp\u0142yw na <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/blood-pressure\/\">ci\u015bnienie krwi<\/a>, poziom <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/cholesterol\/\">cholesterolu <\/a>i <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/diabetes\/\">cukru<\/a> we krwi oraz zmniejsza ryzyko chor\u00f3b uk\u0142adu kr\u0105\u017cenia.<\/li>\n<li>Du\u017cy wp\u0142yw na zdrowie twojego serca ma to, co jesz i w jakich ilo\u015bciach \u2013 i najlepiej od tego w\u0142a\u015bnie zacz\u0105\u0107. Jedz\u0105c na mie\u015bcie, wybieraj zdrowe potrawy, a na pierwszym miejscu stawiaj \u015bwie\u017ce owoce i warzywa.<\/li>\n<li>W razie potrzeby pozw\u00f3l sobie na jeden mniej zdrowy posi\u0142ek tygodniowo, aby utrzyma\u0107 swoj\u0105 motywacj\u0119 i nie czu\u0107 si\u0119 jak na diecie.<\/li>\n<li>Aktywno\u015b\u0107 fizyczna zmniejsza ryzyko na wiele sposob\u00f3w. Pomaga kontrolowa\u0107 mas\u0119 cia\u0142a, ci\u015bnienie krwi, lipidy i cukier \u2013 a przy tym sprawia rado\u015b\u0107. Nie trzeba by\u0107 super wysportowanym. Nawet niewielkie zwi\u0119kszenie aktywno\u015bci fizycznej poprawia zdrowie. A je\u015bli uda ci si\u0119 \u0107wiczy\u0107 wi\u0119cej, to jeszcze lepiej! Je\u015bli ci si\u0119 nie chce, popro\u015b znajomego, aby poszed\u0142 z tob\u0105 na d\u0142ugi spacer. Staraj si\u0119 utrzyma\u0107 dobry poziom regularnej aktywno\u015bci ruchowej.<\/li>\n<li>Unikaj alkoholu. Napoje alkoholowe nale\u017cy ograniczy\u0107 do 2 kieliszk\u00f3w dziennie (20 g alkoholu na dzie\u0144) u m\u0119\u017cczyzn i 1 kieliszka dziennie (10 g alkoholu na dzie\u0144) u kobiet. Je\u015bli nie pijesz alkoholu, nie zaczynaj.<\/li>\n<li>Kalkulatory takie jak SCORE-2 lub SCORE-2 OP mog\u0105 pom\u00f3c w ocenie ryzyka i podj\u0119ciu \u015bwiadomych decyzji dotycz\u0105cych twojego zdrowia. Tw\u00f3j lekarz mo\u017ce wsp\u00f3lnie z tob\u0105 opracowa\u0107 indywidualny plan dzia\u0142ania, uwzgl\u0119dniaj\u0105cy twoje potrzeby i cele.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Choroby uk\u0142adu kr\u0105\u017cenia s\u0105 g\u0142\u00f3wn\u0105 przyczyn\u0105 zgon\u00f3w na ca\u0142ym \u015bwiecie, r\u00f3wnie\u017c w Europie. W niekt\u00f3rych krajach liczba zgon\u00f3w z przyczyn sercowo-naczyniowych zmniejszy\u0142a si\u0119 ze wzgl\u0119du na \u015brodki zapobiegawcze, takie jak zakazy palenia. Zdrowe nawyki chroni\u0105 serce i zapewniaj\u0105 mu si\u0142\u0119 przez ca\u0142e \u017cycie. Nierealistyczne by\u0142oby oczekiwanie od siebie nag\u0142ej i radykalnej zmiany stylu \u017cycia. Aby [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":709,"parent":1680,"menu_order":13,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"class_list":["post-1858","page","type-page","status-publish","has-post-thumbnail","hentry","category-dbaj-o-zdrowie-swojego-serca"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zdrowe nawyki - Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"Kontrolowanie ryzyka chor\u00f3b uk\u0142adu kr\u0105\u017cenia i utrzymywanie ich na niskim poziomie poprzez zdrowe nawyki.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthy-heart.org\/pl\/dbaj-o-zdrowie-swojego-serca\/zdrowe-nawyki\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zdrowe nawyki - 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