Consuming less sodium may be important to help slash blood pressure levels,but eating more of these foods is good for your heart and arteries too.
少吃鈉對降低血壓可能很重要，但多吃這些能降低血壓的食物也是關(guān)鍵。
Leafy greens
綠葉蔬菜
Many leafy greens,including everything arugula and kale to spinach and collard greens,contain potassium and magnesium which are key minerals to control blood pressure,according to Harvard Medical School.These nutrients are an important part of the DASH diet(Dietary Approaches to Stop Hypertension,or high blood pressure),which suggests a variety of foods that lower blood pressure.A potassium-rich diet helps the body become more efficient at flushing out excess sodium,which can raise blood pressure,and magnesium helps promote healthy blood flow,according to nutritionist Joy Bauer.
許多綠葉蔬菜，包括芝麻菜、羽衣甘藍(lán)、菠菜和羽衣甘藍(lán)，都含有鉀和鎂，這是控制血壓的關(guān)鍵礦物質(zhì)。這些營養(yǎng)物質(zhì)是DASH飲食(控制高血壓的飲食)的重要組成部分，控制高血壓的飲食方法建議食用多種降低血壓的食物。富含鉀的飲食有助于身體更有效地排出多余的鈉，鈉會升高血壓，而鎂有助于促進健康的血液流動。營養(yǎng)學(xué)家Joy Bauer.說。
Skim milk
脫脂牛奶
A cold glass of milk offers a solid serving of both calcium and vitamin D,nutrients that work as a team to help lower blood pressure by 3 to 10 percent,according to Bauer’s website.Those numbers may not sound impressive,but they could translate to a 15 percent reduction in heart disease risk,she adds.Other research suggests that people with low levels of calcium are at greater risk of high blood pressure.Don’t miss these 18 other natural remedies for high blood pressure.
一杯冰牛奶提供了鈣和維生素D的固體含量，這兩種營養(yǎng)物質(zhì)共同作用可以幫助降低3%到10%的血壓，根據(jù)鮑爾的博客。這些數(shù)字聽起來可能并不令人印象深刻，但可以轉(zhuǎn)化為心臟病風(fēng)險降低15%。她補充說，其他研究表明，鈣含量低的人患高血壓的風(fēng)險更大。不要錯過下面18種治療高血壓的自然療法。
Eggs
蛋
If you think eggs are not heart healthy,you should know that past studies have shown that yolks don’t raise heart disease risk.Now,recent research has found that egg whites deserve a place on the list of foods to lower blood pressure,according to a study presented at a meeting of the American Chemical Society.As MensHealth.com reported,when rats with high blood pressure were fed a protein found in egg whites,they experienced a drop in blood pressure that was comparable to a low dose of Captopril,a blood-pressure-lowering medication.Although more research is needed,eggs are a solid source of protein,vitamin D,and other healthy nutrients.
如果你認(rèn)為雞蛋不利于心臟健康，你現(xiàn)在應(yīng)該知道，有研究表明，蛋黃不會增加心臟病的風(fēng)險。如今，根據(jù)美國化學(xué)學(xué)會(American Chemical Society)會議上公布的一項研究發(fā)現(xiàn)，蛋清應(yīng)該在降低血壓的食品清單上占有一席之地。據(jù)MensHealth.com網(wǎng)站報道，當(dāng)高血壓老鼠被喂食蛋白中的一種蛋白質(zhì)時，他們的血壓下降程度相當(dāng)于服用低劑量的降血壓藥物卡托普利(Captopril)。雖然還需要更多的研究，但雞蛋是蛋白質(zhì)、維生素D和其他健康營養(yǎng)物質(zhì)的固體來源。
Broccoli
西蘭花
This cruciferous veggie is a good source of the blood pressure-regulating minerals magnesium,calcium,and potassium.In fact,high amounts of those three minerals is a telltale sign of many foods to lower blood pressure.Previous research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure,cardiovascular disease,and stroke.Broccoli sprouts are high in compounds that may help reduce damage to arteries,which may play a role in high blood pressure.
這種十字花科蔬菜富含調(diào)節(jié)血壓的礦物質(zhì)鎂、鈣和鉀。事實上，這三種礦物質(zhì)的高含量是許多食物降低血壓的一個主要原因。之前在動物身上的研究發(fā)現(xiàn)，高西蘭花芽的飲食可能有助于降低血壓、心血管疾病和中風(fēng)。西蘭花芽富含化合物，可能有助于減少動脈損傷，動脈損傷可能在高血壓中發(fā)揮作用。
Beet juice
甜菜汁
People with high blood pressure who drank about eight ounces of beetroot juice experienced a decrease in blood pressure of about 10 mm Hg,according to a study published in April 2013 in the American Heart Association journal Hypertension.The magic ingredient?Nitrate,which turns into nitric oxide,a gas that widens blood vessels and aids blood flow.A glass a day could help keep blood pressure at a lower,healthier level.Here are 31 things you can do right now to avoid high blood pressure.
美國心臟協(xié)會(American Heart Association)2013年4月發(fā)表在《高血壓》(高血壓)雜志上的一項研究顯示，高血壓患者飲用約8盎司甜菜根汁后，血壓降低了約10毫米汞柱。這是啥神奇的成分?硝酸鹽可以轉(zhuǎn)化為一氧化氮，一氧化氮是一種能擴張血管、促進血液流動的氣體。每天一杯可以幫助保持血壓在一個更低、更健康的水平。以下是你現(xiàn)在可以做的31件事來避免高血壓。
Sesame and rice-bran oils
芝麻和米糠油
People who cooked with a blend of the two oils(available at health food stores)saw a drop in blood pressure almost comparable with the decrease that results from taking medication,according to research from the American Heart Association’s Scientific Sessions.Researchers believe the effect is due to the oils’fatty acids and antioxidants such as sesamin,sesamol,sesamolin,and oryzanol.
根據(jù)美國心臟協(xié)會科學(xué)會議的研究，用這兩種油(在健康食品店可以買到)混合烹飪的人的血壓下降幾乎與服用藥物的效果相當(dāng)。研究人員認(rèn)為，這種影響是由于油脂中的脂肪酸和抗氧化劑，如芝麻素、芝麻素、芝麻素和谷維素。
Bananas
香蕉
Again,foods that lower blood pressure are usually high in potassium and similar nutrients.Famously rich in blood pressure-lowering potassium,one banana contains about 420 milligrams,or 11 percent of the 4,700 milligrams the American Heart Association recommends people consume daily.Surprisingly,however,many veggies are actually higher in potassium than these popular fruits.A cup of Swiss chard boasts 960 milligrams,a cup of cooked white beans has nearly 1,200 milligrams,and a whole avocado has 975 milligrams.
同樣，降低血壓的食物通常富含鉀和類似的營養(yǎng)素。香蕉富含降血壓的鉀元素，一根香蕉含有420毫克鉀，相當(dāng)于美國心臟協(xié)會建議人們每天攝入4700毫克鉀的11%。然而，令人驚訝的是，許多蔬菜實際上比這些受歡迎的水果含有更高的鉀。一顆瑞士甜菜含有960毫克，一杯煮熟的白豆含有近1200毫克，一個鱷梨含有975毫克。
Dark chocolate
黑巧克力
Foods that lower blood pressure and taste great?Dark chocolate is at the top of the list.This bittersweet food is rich in antioxidants called flavanols,which make blood vessels more elastic,according to Prevention.com.Stick to an ounce or less a day and make sure it contains at least 70 percent cocoa.
降血壓又好吃的食物?黑巧克力位居榜首。據(jù)Prevention.com網(wǎng)站介紹，這種食物富含一種名為黃烷醇的抗氧化劑，它能增強血管彈性。每天堅持一盎司或更少，并確保它含有至少70%的可可。
Flaxseed
亞麻籽
Sprinkling ground flaxseed over your meals can make a big impact on your blood pressure readings.In a 2013 study published in the journal Hypertension,participants with high blood pressure and peripheral artery disease ate 30 grams(about an ounce)of milled flaxseed daily.After six months,their systolic blood pressure(the top number)went down by 15 mm Hg,on average,and their diastolic blood pressure(the bottom number)dropped by 7 mm Hg.
吃飯時撒些亞麻籽會對你的血壓讀數(shù)產(chǎn)生很大影響。在2013年發(fā)表在《高血壓》雜志上的一項研究中，患有高血壓和外周動脈疾病的參與者每天食用30克(約1盎司)的亞麻籽粉。6個月后，他們的收縮壓(上)平均下降15毫米汞柱，舒張壓(下)平均下降7毫米汞柱。
White beans
白豆
Lowering your blood pressure requires more than just cutting back on sodium,Prevention.com reports.You also need to eat foods high in at least two of these three minerals:calcium,magnesium,and potassium.With white beans,you get the jackpot for all three.Just one cup contains 13 percent of the calcium,30 percent of the magnesium,and 24 percent of the potassium needed for your daily recommended servings.Here are 7 things your doctor isn’t telling you about your blood pressure.
據(jù)Prevention.com網(wǎng)站報道，降低血壓不僅僅需要減少鈉的攝入。你還需要吃至少兩種礦物質(zhì)含量高的食物:鈣、鎂和鉀。有了白豆，三種營養(yǎng)都囊括其中。僅僅一杯白豆就含有13%的鈣，30%的鎂，24%的鉀，這些都是你每天所需要的。以下是醫(yī)生沒有告訴你的關(guān)于血壓的7件事。
Pomegranates
石榴
A 2012 study found that when healthy adults drank 330 mL(about 11 ounces)of pomegranate juice every day for four weeks,both their systolic and diastolic blood pressures dropped.So you may want to start swapping your morning orange juice for one-and-a-half cups of this heart-healthy alternative.
2012年的一項研究發(fā)現(xiàn)，當(dāng)健康成年人連續(xù)四周每天飲用330毫升(約11盎司)石榴汁時，他們的收縮壓和舒張壓都會下降。所以，你可能想要開始用一杯半的橙汁來代替早上的橙汁。
Oatmeal
麥片
Oatmeal is one of a few semi-processed foods that lower blood pressure.That’s because getting the right amounts of dietary fiber and whole grains is vital to maintaining normal blood pressure,and oatmeal is a tasty source of both.Classic studies have proven that eating oatmeal can lower systolic and diastolic blood pressure.Plus,the fiber can help you maintain a healthy body weight and prevent obesity,a risk factor for high blood pressure.These are the 10 silent signs you could have low blood pressure.
燕麥片是少數(shù)能降低血壓的半成品之一。這是因為攝取適量的膳食纖維和全谷物對維持正常的血壓至關(guān)重要，而燕麥?zhǔn)墙Y(jié)合兩者的美食。經(jīng)典研究證明，吃燕麥可以降低收縮壓和舒張壓。此外，纖維可以幫助你保持健康的體重，防止肥胖，高血壓的危險因素。以下是10個你可能患有低血壓的無聲信號。
口譯： 翻譯資格考試二級口譯模擬題
筆譯： 翻譯資格考試二級筆譯模擬題
資料來源考試網(wǎng)校老師主講教材精講班課程，完整講義下載進入個人中心>>
下載焚題庫APP——翻譯資格考試——題庫——做題，包括章節(jié)練習(xí)、每日一練、模擬試卷、歷年真題、易錯題等，可隨時隨地刷題�！�在線做題】>>】【下載APP掌上刷題】
