什么食物對心血管系統(tǒng)有益?

什么食物對心血管系統(tǒng)有益?

Cardiovascular disease accounts for nearly a third of all deaths worldwide. Diet plays a major role in heart health and may affect the risk of heart disease. In fact, certain foods can affect blood pressure, triglycerides, cholesterol levels and inflammation - all of which are risk factors for heart disease.

心血管疾病占全世界死亡人數(shù)的近三分之一。飲食對心臟健康起著重要作用，并可能影響患心臟病的風(fēng)險。事實上，某些食物會影響血壓、甘油三酯、膽固醇水平和炎癥——所有這些都是心臟病的危險因素。

A heart-healthy diet includes: plenty of fruits and vegetables, lean meats, skinless poultry, nuts and seeds, fish, grains, vegetable oils (such as olive oil), low-fat dairy products, eggs.

有益心臟健康的飲食包括:大量的水果和蔬菜，瘦肉，去皮的家禽，堅果和種子，魚，谷物，植物油(如橄欖油)，低脂奶制品，雞蛋。

The food good for the cardiovascular system

這些食物對心血管系統(tǒng)有益

1. Vegetables

蔬菜

Leafy greens like spinach, kale and collard greens are famous for their wealth of vitamins, minerals and antioxidants - a heart-healthy food. In particular, they are an excellent source of vitamin K, which helps to protect the arteries and promote proper blood clotting.

像菠菜和羽衣甘藍這樣的綠葉蔬菜以富含維生素、礦物質(zhì)和抗氧化劑而聞名——是有益心臟健康的食物。特別是，他們是維生素K的極佳來源，有助于保護動脈和促進適當(dāng)?shù)难耗獭?/p>

They are also high in dietary nitrate, which has been shown to lower blood pressure, reduce arterial stiffness, and improve the function of blood-vessel lining cells.

它們在飲食中的硝酸鹽含量也很高，已經(jīng)被證明可以降低血壓，降低動脈硬度，改善血管內(nèi)膜細胞的功能。

2. Whole grains

全谷物

Adding to a heart-healthy food is whole grains, including all three of the nuts' richest nutrients: sprouts, endosperm and bran. Common whole grains are whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

對心臟有益的食物中還包括全谷物，包括堅果中營養(yǎng)最豐富的三種:豆芽、胚乳和麩皮。常見的全谷物包括全麥、糙米、燕麥、黑麥、大麥、蕎麥和藜麥。

Compared to refined grains, whole grains have more fiber, which can help lower harmful LDL cholesterol and reduce the risk of heart disease.

與精制谷物相比，全谷物含有更多的纖維，有助于降低有害的低密度脂蛋白膽固醇和降低心臟病的風(fēng)險。

3. Berries

漿果

Strawberries, blueberries, and raspberries all contain important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which help protect against oxidative stress and inflammation that contribute to the development of heart disease.

草莓、藍莓和覆盆子都含有對心臟健康起重要作用的重要營養(yǎng)物質(zhì)。漿果還富含像花青素這樣的抗氧化劑，有助于防止氧化應(yīng)激和導(dǎo)致心臟病的炎癥。

Studies show that eating a lot of berries may reduce a number of risk factors for heart disease.

研究表明，多吃漿果可以減少患心臟病的一些風(fēng)險因素。

4. Avocado

鱷梨

Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to lower cholesterol levels and a lower risk of heart disease.

鱷梨是有益心臟健康的單一不飽和脂肪的極佳來源，這種脂肪與較低的膽固醇水平和較低的心臟病風(fēng)險有關(guān)。

Avocados are also rich in potassium, a nutrient essential for heart health. In fact, just one avocado provides 975 milligrams of potassium, or about 28 percent of the amount you need in a day.

鱷梨也富含鉀，鉀是心臟健康所必需的營養(yǎng)素。事實上，一個鱷梨就能提供975毫克的鉀，大約是你一天所需量的28%。

5. Fatty fish and fish oil

富含脂肪的魚和魚油

Fatty fish like salmon, mackerel, sardines and tuna contain omega-3 fatty acids, which have been extensively studied for their cardiovascular health benefits.

鮭魚、鯖魚、沙丁魚和金槍魚等富含omega-3脂肪酸，人們對其對心血管健康的益處進行了廣泛研究。

In a study of 324 people, eating salmon three times a week for eight weeks significantly reduced diastolic blood pressure.

在一項對324人的研究中，每周吃三次鮭魚，連續(xù)八周，可以顯著降低舒張壓。

Another study found that eating fish for a long time was associated with lower total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.

另一項研究發(fā)現(xiàn)，長期吃魚與降低總膽固醇、血液甘油三酯、空腹血糖和收縮壓有關(guān)。

6. Walnuts

核桃

Walnuts are an excellent source of fiber and micronutrients like magnesium, copper and manganese. Research shows that incorporating several portions of walnuts in your diet may help protect against heart disease.

核桃是纖維和鎂、銅、錳等微量營養(yǎng)素的極佳來源。研究表明，在你的飲食中加入幾份核桃可能有助于預(yù)防心臟病。

According to one review, eating walnuts can reduce up to 16% of LDL cholesterol, reduce diastolic blood pressure to 2-3mmHg and reduce oxidative stress and inflammation. Interestingly, several studies have also found that regular consumption of nuts like walnuts is associated with a lower risk of heart disease.

根據(jù)一項評論，吃核桃可以降低16%的低密度脂蛋白膽固醇，將舒張壓降低到2-3毫米汞柱，減少氧化應(yīng)激和炎癥。有趣的是，幾項研究還發(fā)現(xiàn)，經(jīng)常食用核桃等堅果可以降低患心臟病的風(fēng)險。

7. Beans

豆子

Beans contain resistant starch, which fights digestion and is fermented by beneficial bacteria in your gut.

豆類含有抗性淀粉，它可以對抗消化，并被腸道中的有益細菌發(fā)酵。

According to some animal studies, resistant starches can improve heart health by lowering blood triglyceride and cholesterol levels. Numerous studies have also found that eating beans may reduce certain risk factors for heart disease.

根據(jù)一些動物研究，抗性淀粉可以通過降低血液甘油三酯和膽固醇水平來改善心臟健康。大量研究還發(fā)現(xiàn)，食用豆類可以降低患心臟病的某些風(fēng)險因素。

8. Dark chocolate

黑巧克力

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.

黑巧克力富含類黃酮等抗氧化劑，有助于促進心臟健康。

One large study found that people who ate chocolate at least five times a week had a 57% lower risk of coronary heart disease than those who didn't eat chocolate.

一項大型研究發(fā)現(xiàn)，每周吃巧克力至少五次的人患冠心病的風(fēng)險比不吃巧克力的人低57%。

Another study found that eating chocolate at least twice weekly was associated with a 32% lower risk of calcified plaque in arteries.

另一項研究發(fā)現(xiàn)，每周至少吃兩次巧克力可以降低32%的動脈鈣化斑塊的風(fēng)險。

9. Tomatoes

西紅柿

Tomatoes contain lycopene, a natural plant pigment that has powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, prevent oxidative damage and inflammation, both of which can contribute to heart disease.

番茄中含有番茄紅素，這是一種天然植物色素，具有強大的抗氧化特性。抗氧化劑有助于中和有害的自由基，防止氧化損傷和炎癥，這兩者都可能導(dǎo)致心臟病。

Low blood lycopene levels are associated with an increased risk of heart attack and stroke. A review of 25 studies found that large amounts of lycopene-rich foods were linked to a reduced risk of heart disease and stroke.

血液中番茄紅素水平低與心臟病發(fā)作和中風(fēng)風(fēng)險增加有關(guān)。一項對25項研究的回顧發(fā)現(xiàn)，大量富含番茄紅素的食物可以降低心臟病和中風(fēng)的風(fēng)險。

10. Almonds

杏仁

Almonds are extremely nutritious with a long list of vitamins and minerals that are important for heart health. They are also a good source of heart-healthy monounsaturated fats, an important nutrient that may help protect against heart disease.

杏仁富含對心臟健康很重要的一長串維生素和礦物質(zhì)，非常有營養(yǎng)。它們也是有益心臟健康的單不飽和脂肪的良好來源，這種重要的營養(yǎng)物質(zhì)可能有助于預(yù)防心臟病。

Research shows that eating almonds can also have a strong impact on your cholesterol levels.

研究表明，吃杏仁也會對你的膽固醇水平有很大的影響。