有利于心脏健康的超级食物

Heart-healthy foods

有利于心脏健康的食物

While deaths due to heart disease have dropped in recent years, it's still the No. 1 killer of Americans. The good news is that we now know a ton about how to prevent cardiovascular disease, which includes both strokes and heart attacks.

尽管近年来由于心脏病致死的人数已在下降，但它仍是美国人的头号杀手。好消息是，我们已非常了解如何预防心血管疾病（包括中风和心脏病）。

It's clear that healthy eating and living (like exercising more!) can make a huge difference.

显然，健康的饮食和生活方式（比如更多的锻炼！）会带来巨大差别。

Salmon

三文鱼

Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That's because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as dietary supplements.

三文鱼和其它脂肪鱼类（如沙丁鱼和鲭鱼）是有益心脏健康的明星食品。这是因为这些鱼类含有大量的欧米茄3脂肪酸，研究表明能降低心律失常（不规则心跳）和动脉粥样硬化（动脉中斑块积聚）的风险，并降低甘油三酯水平。美国心脏协会建议每周至少吃两次鱼，最好吃脂肪鱼类。也可从膳食补充剂中获得欧米茄3脂肪酸。

Oatmeal

燕麦片

Oatmeal is high in soluble fiber, which can lower cholesterol. "It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream," says Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for the heart.

燕麦片富含可溶性纤维，能降低胆固醇。"它在消化道中起着海绵的作用，能吸收胆固醇，从而导致体内胆固醇消除，不会被吸收至血液中，"注册营养师、纽约市摩特范尔医学中心心脏健康计划（Cardiac Wellness Program at Montefiore Medical Center）的联合主任Lauren Graf说道。Graf不建议食用即食燕麦片，因为这种麦片通常含有糖，而应该选择老式燕麦片或调和快煮燕麦片。其它全谷物，如面包、意大利面和粗玉米粉都有益心脏健康。

Blueberries

蓝莓

Not just blueberries, but strawberries and other berries as well. According to a 2013 study women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.

不仅仅是蓝莓，草莓和其它浆果也都有益心脏健康。据2013年的一项研究表示，对于25至42岁的女性而言，每周吃3份以上蓝莓和草莓的女性患心脏病的风险比吃的少的女性低32%。该研究的作者将这一好处归因于可降低血压和扩张血管的花青素和黄酮类化合物（抗氧化剂）。花青素赋予这些植物颜色：红色和蓝色。

Dark chocolate

黑巧克力

Several studies have now shown that dark chocolate may benefit your heart, including one in 2017 that found that daily chocolate consumption could reduce nonfatal heart attacks and stroke in people at high risk for these problems.

一些研究表明：黑巧克力或有益心脏健康，其中包括2017年的一项研究，该研究发现每日摄入巧克力可降低非致命性心脏病和中风高危人群发作的风险。