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.
少吃钠对降低血压可能很重要，但多吃这些能降低血压的食物也是关键。
Leafy greens
绿叶蔬菜
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.
许多绿叶蔬菜，包括芝麻菜、羽衣甘蓝、菠菜和羽衣甘蓝，都含有钾和镁，这是控制血压的关键矿物质。这些营养物质是DASH饮食(控制高血压的饮食)的重要组成部分，控制高血压的饮食方法建议食用多种降低血压的食物。富含钾的饮食有助于身体更有效地排出多余的钠，钠会升高血压，而镁有助于促进健康的血液流动。营养学家Joy Bauer.说。
Skim milk
脱脂牛奶
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.
一杯冰牛奶提供了钙和维生素D的固体含量，这两种营养物质共同作用可以帮助降低3%到10%的血压，根据鲍尔的博客。这些数字听起来可能并不令人印象深刻，但可以转化为心脏病风险降低15%。她补充说，其他研究表明，钙含量低的人患高血压的风险更大。不要错过下面18种治疗高血压的自然疗法。
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.
如果你认为鸡蛋不利于心脏健康，你现在应该知道，有研究表明，蛋黄不会增加心脏病的风险。如今，根据美国化学学会(American Chemical Society)会议上公布的一项研究发现，蛋清应该在降低血压的食品清单上占有一席之地。据MensHealth.com网站报道，当高血压老鼠被喂食蛋白中的一种蛋白质时，他们的血压下降程度相当于服用低剂量的降血压药物卡托普利(Captopril)。虽然还需要更多的研究，但鸡蛋是蛋白质、维生素D和其他健康营养物质的固体来源。
Broccoli
西兰花
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.
这种十字花科蔬菜富含调节血压的矿物质镁、钙和钾。事实上，这三种矿物质的高含量是许多食物降低血压的一个主要原因。之前在动物身上的研究发现，高西兰花芽的饮食可能有助于降低血压、心血管疾病和中风。西兰花芽富含化合物，可能有助于减少动脉损伤，动脉损伤可能在高血压中发挥作用。
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.
美国心脏协会(American Heart Association)2013年4月发表在《高血压》(高血压)杂志上的一项研究显示，高血压患者饮用约8盎司甜菜根汁后，血压降低了约10毫米汞柱。这是啥神奇的成分?硝酸盐可以转化为一氧化氮，一氧化氮是一种能扩张血管、促进血液流动的气体。每天一杯可以帮助保持血压在一个更低、更健康的水平。以下是你现在可以做的31件事来避免高血压。
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.
根据美国心脏协会科学会议的研究，用这两种油(在健康食品店可以买到)混合烹饪的人的血压下降几乎与服用药物的效果相当。研究人员认为，这种影响是由于油脂中的脂肪酸和抗氧化剂，如芝麻素、芝麻素、芝麻素和谷维素。
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.
同样，降低血压的食物通常富含钾和类似的营养素。香蕉富含降血压的钾元素，一根香蕉含有420毫克钾，相当于美国心脏协会建议人们每天摄入4700毫克钾的11%。然而，令人惊讶的是，许多蔬菜实际上比这些受欢迎的水果含有更高的钾。一颗瑞士甜菜含有960毫克，一杯煮熟的白豆含有近1200毫克，一个鳄梨含有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.
降血压又好吃的食物?黑巧克力位居榜首。据Prevention.com网站介绍，这种食物富含一种名为黄烷醇的抗氧化剂，它能增强血管弹性。每天坚持一盎司或更少，并确保它含有至少70%的可可。
Flaxseed
亚麻籽
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.
吃饭时撒些亚麻籽会对你的血压读数产生很大影响。在2013年发表在《高血压》杂志上的一项研究中，患有高血压和外周动脉疾病的参与者每天食用30克(约1盎司)的亚麻籽粉。6个月后，他们的收缩压(上)平均下降15毫米汞柱，舒张压(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.
据Prevention.com网站报道，降低血压不仅仅需要减少钠的摄入。你还需要吃至少两种矿物质含量高的食物:钙、镁和钾。有了白豆，三种营养都囊括其中。仅仅一杯白豆就含有13%的钙，30%的镁，24%的钾，这些都是你每天所需要的。以下是医生没有告诉你的关于血压的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年的一项研究发现，当健康成年人连续四周每天饮用330毫升(约11盎司)石榴汁时，他们的收缩压和舒张压都会下降。所以，你可能想要开始用一杯半的橙汁来代替早上的橙汁。
Oatmeal
麦片
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.
燕麦片是少数能降低血压的半成品之一。这是因为摄取适量的膳食纤维和全谷物对维持正常的血压至关重要，而燕麦是结合两者的美食。经典研究证明，吃燕麦可以降低收缩压和舒张压。此外，纤维可以帮助你保持健康的体重，防止肥胖，高血压的危险因素。以下是10个你可能患有低血压的无声信号。
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