Fermented foods

　　發(fā)酵食品

　　Eating probiotic-rich foods has a modest effect on high blood pressure,per a review of nine studies.The study participants who saw a positive impact on their blood pressure had multiple species of probiotic bacteria regularly for more than 8 weeks.To boost your probiotic intake,try adding kimchi,kombucha,tempeh,and miso to your diet.

　　食用富含益生菌的食物對高血壓的影響不大。但一項研究的參與者看到了益生菌對他們的血壓有積極影響，在超過8周的時間里，他們定期食用多種益生菌。為了增加益生菌的攝入量，試著在飲食中加入泡菜、康普茶、豆豉和味噌。

　　Lentils

　　扁豆

　　Not only are lentils a great source of protein and fiber,but they can also affect blood pressure.Again,this is thanks to potassium—100 grams of split red lentils have more potassium than a banana,per Lentils.org.Here are 9 surprising things that you didn’t know were affecting your blood pressure.

　　扁豆不僅富含蛋白質(zhì)和纖維，而且還會影響血壓。這也要歸功于鉀——根據(jù)Lentils.org網(wǎng)站的數(shù)據(jù)，100克分裂的紅豆比香蕉含有更多的鉀。以下是你不知道的影響血壓的9件令人驚訝的事情。

　　Yogurt

　　酸奶

　　If you’re not a fan of skim milk,yogurt could be a great alternative to fulfill your dairy needs and help fight/lower high blood pressure.According to the American Heart Association,women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk for developing high blood pressure.Dairy also contains calcium which is essential for healthy blood pressure since the mineral helps blood vessels tighten and relax when necessary,per Harvard Medical School.

　　如果你不喜歡脫脂牛奶，酸奶可能是一個很好的選擇來滿足你的乳制品需求，還能幫助你對抗/降低高血壓。根據(jù)美國心臟協(xié)會(American Heart Association)的數(shù)據(jù)，每周喝五份或五份以上酸奶的女性患高血壓的風險降低了20%。根據(jù)哈佛醫(yī)學院的研究，乳制品還含有對健康血壓至關重要的鈣，因為這種礦物質(zhì)可以幫助血管在必要時收縮和放松。

　　Berries

　　漿果

　　Flavonoids have been linked to lower blood pressure and hypertension.That’s why berries like blueberries and blackberries are good to have on hand to add to oatmeal,yogurt,or smoothies.One study found that people with hypertension who had the highest intake of antioxidants via berries reduced their risk of high blood pressure by 8 percent.Here are 6 serious health dangers of even slightly high blood pressure.

　　類黃酮與降低血壓和高血壓有關。這就是為什么像藍莓和黑莓這樣的漿果加在燕麥粥、酸奶或冰沙中是很好的選擇。一項研究發(fā)現(xiàn)，通過漿果攝入最多抗氧化劑的高血壓患者患高血壓的風險降低了8%。這里有6種嚴重的健康危害，即使是輕微的高血壓。

　　Garlic and herbs

　　大蒜和香草

　　Is there anything garlic can’t do?The vegetable is praised in natural medicine and is linked to lowering cholesterol and high blood pressure,too,according to Healthline.This natural antibiotic has the active ingredient allicin to thank for its health benefits.Plus,more research shows eating garlic alters how blood vessels dilate,resulting in blood pressure changes as well.

　　有什么是大蒜做不到的嗎?據(jù)《健康連線》報道，這種蔬菜在天然藥物中備受推崇，還能降低膽固醇和高血壓。這種天然抗生素的活性成分蒜素對健康有益。此外，更多的研究表明，吃大蒜會改變血管的擴張方式，從而導致血壓的變化。

　　Watermelon

　　西瓜

　　Some research on watermelon extract and high blood pressure suggests the amino acid citrulline found in the fruit may help manage high blood pressure.One study found those who took watermelon extract showed reduced blood pressure specifically in the ankles and arm arteries.Other studies on mice also show watermelon’s positive effect.Although more research is needed to determine the specifics,eating fruit like watermelon isn’t going to hurt.

　　一些關于西瓜提取物和高血壓的研究表明，西瓜中發(fā)現(xiàn)的氨基酸瓜氨酸可能有助于控制高血壓。一項研究發(fā)現(xiàn)，服用西瓜提取物的人，特別是腳踝和手臂動脈的血壓降低。其他對老鼠的研究也顯示了西瓜的積極作用。雖然還需要更多的研究來確定細節(jié)，但吃西瓜這樣的水果不會有什么壞處。

　　Pistachios

　　開心果

　　As little as one serving of pistachios a day could reduce blood pressure,according to the results from one study.Another study also found that the nut may lower blood pressure during stressful times thanks to its effect on blood vessel tightening and heart rate.These are the 8 foods you need to watch out for if you have high blood pressure.

　　根據(jù)一項研究的結果，每天吃一點開心果就可以降低血壓。另一項研究還發(fā)現(xiàn)，由于堅果對血管收縮和心率的影響，它可以在壓力大的時候降低血壓。如果你有高血壓，這8種食物是你需要注意的。

　　Kiwis

　　奇異果

　　Kiwis are another fruit that positively impacts blood pressure.Some researchers studied how the fruit fares compared to apples.They found that eating three kiwis a day over eight weeks reduced blood pressure in people with slightly high blood pressure more so than eating one apple per day during the same time.A daily serving of kiwi was also found to reduce blood pressure in people with only mildly elevated levels.Kiwis are also an excellent source of vitamin C which can also also improve blood pressure.

　　奇異果是另一種對血壓有積極影響的水果。一些研究人員比較了這種水果和蘋果。他們發(fā)現(xiàn)在8周內(nèi)每天吃3個獼猴桃比在同一時間每天吃一個蘋果更能降低輕度高血壓患者的血壓。研究還發(fā)現(xiàn)，每天食用獼猴桃可以幫助有一點高血壓的人降低血壓。獼猴桃也是維生素C的極佳來源，維生素C也能改善血壓。

　　Salmon and fish with omega-3’s

　　鮭魚和含omega-3's的魚

　　Fish,such as salmon,and others that have a high omega-3 content could benefit people with high blood pressure.Research shows these omegas can lower blood pressure.The American Heart Association recommends eating fatty fish at least twice per week.

　　魚類，比如鮭魚，以及其他富含omega-3的魚類可能對高血壓患者有益。研究表明這些omegas可以降低血壓。美國心臟協(xié)會建議每周至少吃兩次富含脂肪的魚。

　　Cinnamon

　　肉桂

　　This spice could lower blood pressure in the short-term,according to an analysis of three studies.More research is necessary on the long-term impact,but a dash of cinnamon on your oatmeal or over fruit could do more good than harm.

　　根據(jù)對三個研究的分析，這種香料可以在短期內(nèi)降低血壓。有必要對其長期影響進行更多的研究，但在燕麥粥或水果中加入少許肉桂可能利大于弊。

　　Olive oil

　　橄欖油

　　Add olive oil to your blood pressure shopping list.The main reason for this benefit is because of polyphenols.These compounds are known for fighting inflammation and reducing blood pressure,according to UCDavis.That’s why olive oil is a key part of the DASH diet and one of the foods that lower blood pressure.Next,check out the 11 things you need to know about the DASH diet.

　　在你的血壓購物單上加上橄欖油，它好的主要原因是多酚。據(jù)UCDavis說，這些化合物以消炎和降低血壓而聞名。這就是為什么橄欖油是DASH飲食的關鍵部分，也是降低血壓的食物之一。接下來，看看關于DASH節(jié)食法你需要知道的11件事。