保护心脏的24种食品（一）

 24 Foods That Can Save Your Heart
24种保护心脏的食物

Fresh Herbs
新鲜香草
Fresh herbs make many other foods heart-healthy when they replace salt, fat, and cholesterol. These flavor powerhouses, along with nuts, berries ? even coffee ? form a global approach to heart-wise eating. Read on for 23 more delicious ways to fight heart disease, stroke, high blood pressure, high cholesterol, and diabetes.河北省胸科医院心血管外科孟自力
fact: Rosemary, sage, oregano, and thyme contain antioxidants.
新鲜香草可以取代很多食物中的盐，脂肪，胆固醇，从而对心脏健康有益。这些香料，加上坚果，浆果，甚至是咖啡，就成了全球通用的对心脏有益的吃法。有23种之多的美味方法去对抗心脏病，中风，高血压，高胆固醇，糖尿病等疾病。
事实：迷迭香，鼠尾草，牛至，百里香里都含有抗氧化剂。

Black Beans
黑豆
Mild, tender black beans are packed with heart-healthy nutrients including folate, antioxidants, magnesium for lowering blood pressure, and fiber ? which helps control both cholesterol and blood sugar levels.
温和适中的黑豆是对心脏健康的营养品因其含有叶酸，抗氧化剂和镁，可以降低血压和体内纤维，这些可以帮助控制血脂和血糖水平。
贴士: 罐装的黑豆很方便加入到沙拉和汤里，记得在用之前冲洗以去掉多余的纳。

Red Wine and Resveratrol
红酒和白藜芦醇

If you drink alcohol, a little red wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine, may protect artery walls. Alcohol can also boost HDL, the good cholesterol.
Tip: Don"t exceed one drink a day for women; one to two drinks for men ? and talk to your doctor first. Alcohol may cause problems for people taking aspirin and other medications. Too much alcohol hurts the heart.
如果你喝酒的话,一点红酒也许是对心脏有益的选择. 红酒中含有两种抗氧化剂，白藜芦醇和儿茶素，可以保护血管壁。酒精也可以提高高密度脂蛋白，这是对人体有益的胆固醇。
贴士：女士一天不要喝酒超过一次，男士不要超过2次。如果发生的话，去找你的医生谈谈。酒精也会对那些服用阿司匹林或者其他药物的人有问题。太多的酒精会对心脏有伤害。

Salmon: Super Food
鲑鱼：超级食品
A top food for heart health, it"s rich in the omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, which can lead to sudden cardiac death. Salmon also lowers blood triglycerides and reduces inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.
Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.
鲑鱼是对心脏健康最好的食物之一，它富含Ω-3 EPA和DHA(二十碳五烯酸和二十二碳六烯酸).Ω-3(不饱和脂肪酸)可以降低心率失常(可导致心源性猝死)的发生率, 鲑鱼同样可以降低血内甘油三脂，降低炎症反应。美国心脏病学会建议一周最好服用鲑鱼或其他富含（不饱和脂肪酸）鱼两次。
贴士: 最好和蔬菜，香草一起煎。也可以用鲑鱼来做炸鱼玉米饼和沙拉。

Tuna for Omega-3s
金枪鱼-Ω-3(不饱和脂肪酸)
Tuna is a good source of heart-healthy omega-3s; it generally costs less than salmon. Albacore (white tuna) contains more omega-3s than other tuna varieties. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.
Tip: Grill tuna steak with dill and lemon; choose tuna packed in water, not oil.
金枪鱼也富含对心脏有益的Ω-3(不饱和脂肪酸），而且它比鲑鱼便宜。长鳍金枪鱼(白金枪鱼) 比其他种类的金枪鱼更加富含Ω-3不饱和脂肪酸. 鲭鱼，鲱鱼，鲑鱼，沙丁鱼和凤尾鱼也都含Ω-3不饱和脂肪酸，但是金枪鱼含量更多。
贴士: 可以用莳萝和柠檬来配烤鱼，选择水包装的金枪鱼（罐头），而不是油包装的。

Extra Virgin Olive Oil
特级初榨橄榄油

这种橄榄油, 是用橄榄第一次压榨取得的, 含有一种对心脏有益的叫做多酚的抗氧化剂，橄榄油是一种健康的不饱和油。当橄榄油取代饱和脂肪（如黄油），它可以帮助降低胆固醇。多酚可以保护血管。
贴士: 可以用来制作沙拉，或者是烹饪蔬菜配面包。确定是冷榨的橄榄油，并且在六个月之内使用。

Walnuts
核桃

A small handful of walnuts (1.5 ounces) a day may lower your cholesterol and reduce inflammation in the arteries of the heart. Walnuts are packed with omega-3s, monounsaturated fats, and fiber. The benefits come when walnuts replace bad fats, like those in chips and cookies ? and you don"t increase your calorie count.
Tip: A handful has nearly 300 calories. Walnut oil has omega?3s, too; use in salad dressings.
一天吃一小把核桃(1.5 盎司) 可以降低你的胆固醇和心脏动脉炎症反应水平。核桃含有 omega-3s, 不饱和脂肪酸, 纤维素. 服用核桃可以取代那些不好的脂肪, 像在薯片和曲奇中含有的。而且你也没有增加你的卡路里摄入。
贴士: 一把核桃大概含有300卡路里.核桃油也含有omega?3不饱和脂肪酸, 可以用来调制沙拉。

Almonds
杏仁
almonds go well with vegetables, fish, chicken, even desserts, and just a handful adds a good measure of heart health to your meals. They"re chock full of vitamin E, plant sterols, fiber, and heart-healthy fats. Almonds may help lower LDL cholesterol and reduce the risk of diabetes.
Tip: Toast to enhance almonds" creamy, mild flavor.
银杏仁可以和蔬菜，鱼，鸡，甜点搭配，在你的每餐中加一把是一个保持心脏健康的好方法。杏仁含有维生素E，植物甾醇，纤维素，对心脏有益的脂肪。杏仁也有助于低密度脂蛋白的含量，可以减少糖尿病的风险。
贴士：土司面包可用于搭配奶油杏仁，味道适中。

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Edamame
毛豆
These green soybeans are moving beyond Japanese restaurants, where they"re a tasty appetizer. They"re packed with soy protein, which can lower blood triglyceride levels. A half cup of edamame also has 9 grams of cholesterol-lowering fiber ? equal to four slices of whole-wheat bread.
Tip: Try frozen edamame, boil, and serve warm in the pod.
这种绿色的豆子是从日本餐厅带来的, 在那里可是非常美味的. 毛豆含有豆类蛋白, 可以降低血液甘油三酯. 半杯的毛豆含有9克的胆固醇降低纤维，相当于四片全麦面包。
贴士: 可以试试冰冻的毛豆，煮好后放在保温盒内保温服用。

Tofu
豆腐
Make soy protein the main attraction more often at dinnertime by cooking with tofu instead of red meat. You gain all the heart-healthy minerals, fiber, and polyunsaturated fats of soy ? and you avoid a load of artery-clogging saturated fat.
Tip: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.
豆腐经常代替红肉，成为正餐时吸引眼球的主菜。食用豆腐，你可以获得所有对心脏有益的矿物质，纤维素，大豆不饱和脂肪，避免你摄入使动脉阻塞符合的动物脂肪。
贴士: 切硬豆腐，可以用来腌，烤，炒，也可以用油烹饪，给汤内添加豆腐，可以补充蛋白质，并且没有脂肪。

Sweet Potatoes
红薯
红薯是健康，丰盛的为担心糖尿病的人们的替代品，它含糖量低，这些红薯不会导致血糖迅速上升。它同时含有大量的纤维素，维生素A，番茄红素，这些都对心脏有好处。
贴士: 用肉桂和酸橙汁搭配红薯的天然甜味，而不是用糖浇头。

Oranges
橙子
这种甜美多汁的水果含有抗胆固醇果胶? 和钾类似,可以控制血压. 一项小的研究显示橙汁可以提高血管功能并且通过抗氧化剂橙皮苷调节血压。
贴士: 中杯的橙汁平均含有62卡路里，含有3g纤维素。
This sweet, juicy fruit contains the cholesterol-fighting fiber pectin ? as well as potassium, which helps control blood pressure. A small study shows that OJ may improve blood vessel function and modestly lower blood pressure through the antioxidant hesperidin.
Tip: A medium orange averages 62 calories, with 3 grams of fiber.