Drink Alcohol in Moderation

適度飲酒

We've heard this adage time and time again, but the adverse effects of too much alcohol can't be stressed enough. While one or two glasses of red wine or a daily shot of tequila might have some health benefits, drinking to intoxication will put a lot of unnecessary stress on your heart, according to the American Heart Association. The reason why alcohol leads to hypertension is still largely unknown, but it is believed to be associated with an imbalance of the central nervous system, and a long list of other factors.

這句話我們聽過一遍又一遍，但是過度飲酒帶來的不利影響再怎么強(qiáng)調(diào)都不為過。據(jù)美國心臟協(xié)會表示，雖然一兩杯紅酒或每天喝一杯龍舌蘭酒可能有利于健康，但喝酒喝到中毒會使你的心臟承受太多不必要的壓力。酒精導(dǎo)致高血壓的原因在很大程度上仍然是未知的，但人們認(rèn)為這與中樞神經(jīng)系統(tǒng)不平衡以及其他一系列因素相關(guān)。

Have Dark Chocolate for Dessert

甜點(diǎn)吃黑巧克力

Instead of having a bowl of ice cream or a sleeve of cookies, do your waistline and blood pressure a favor and snack on a bar of dark chocolate. Chocolate with a cocoa content over 80 percent may lower blood pressure through inhibition of angiotensin-converting enzyme (ACE) - just like an ACE inhibitor you would get at the pharmacy. Angiotensin is a powerful chemical produced by the body that causes the muscles surrounding blood vessels to contract, which increases blood pressure.

為了腰圍和血壓，不要捧著一碗冰淇淋或一盒餅干大吃特吃了，相反，你可以選擇吃一塊黑巧克力。恒星含量超過80%的巧克力可能會通過抑制血管緊張素轉(zhuǎn)化酶（ACE）降低血壓--就像你能在藥房買到的ACE抑制劑一樣。血管緊張素是人體分泌出的強(qiáng)效化學(xué)物質(zhì)，會導(dǎo)致血管周圍的肌肉收縮，從而使血壓升高。

Lower Your Sodium Intake

減少鈉的攝入量

But don't exclude salt completely. Although the Mayo Clinic, The American Heart Association, and the National Heart, Lung, and Blood Institute have all called for a reduction in sodium intake for people with high blood pressure, a study involving more than 130,000 participants has concluded that "low-salt diets in people with and without high blood pressure may actually increase the risk of cardiovascular disease and death compared to average salt consumption." In response to these findings, the American Heart Association has reaffirmed their position that 1,500 milligrams of salt daily is best for ideal heart health.

但不要徹底不吃鹽。盡管梅奧診所、美國心臟協(xié)會和國家心肺血液研究所都呼吁高血壓病人減少鈉的攝入量，但一項(xiàng)涉及13萬名參與者的研究已得出這樣的結(jié)論："相比鹽攝入量正常的人群，攝入低鹽飲食的高血壓病人和正常人群實(shí)則可能會增加患冠心病的風(fēng)險(xiǎn)，死亡率也相對高些"。為回應(yīng)這些研究結(jié)果，美國心臟協(xié)會重申他們的立場：想要心臟健康？最好每天只攝入1500毫克的鹽。

Only Eat Whole Grains

只吃全谷物食品

Research shows that eating whole grains is linked to a reduction in blood pressure, especially in overweight and obese individuals. One study concluded that when participants consumed a diet full of whole grains, their improvement in diastolic blood pressure (again, the lower number) was three times greater than that of the participants eating a diet of refined grains. With so many delicious and unique whole grains available, adding some to your diet should be easy.

研究表明吃全谷物食品能降低血壓，對于過重和肥胖人士，其效果尤為明顯。一項(xiàng)研究得出了這樣的結(jié)論：當(dāng)受試者攝入的飲食全是全谷物時(shí)，他們舒張血壓的改善度是那些攝入了精制谷物受試者的三倍。由于市場上有很多美味獨(dú)特的全谷物食品，因此在飲食中添加一些應(yīng)該輕而易舉。

Drink Alcohol in Moderation

適度飲酒

We've heard this adage time and time again, but the adverse effects of too much alcohol can't be stressed enough. While one or two glasses of red wine or a daily shot of tequila might have some health benefits, drinking to intoxication will put a lot of unnecessary stress on your heart, according to the American Heart Association. The reason why alcohol leads to hypertension is still largely unknown, but it is believed to be associated with an imbalance of the central nervous system, and a long list of other factors.

這句話我們聽過一遍又一遍，但是過度飲酒帶來的不利影響再怎么強(qiáng)調(diào)都不為過。據(jù)美國心臟協(xié)會表示，雖然一兩杯紅酒或每天喝一杯龍舌蘭酒可能有利于健康，但喝酒喝到中毒會使你的心臟承受太多不必要的壓力。酒精導(dǎo)致高血壓的原因在很大程度上仍然是未知的，但人們認(rèn)為這與中樞神經(jīng)系統(tǒng)不平衡以及其他一系列因素相關(guān)。

Have Dark Chocolate for Dessert

甜點(diǎn)吃黑巧克力

Instead of having a bowl of ice cream or a sleeve of cookies, do your waistline and blood pressure a favor and snack on a bar of dark chocolate. Chocolate with a cocoa content over 80 percent may lower blood pressure through inhibition of angiotensin-converting enzyme (ACE) - just like an ACE inhibitor you would get at the pharmacy. Angiotensin is a powerful chemical produced by the body that causes the muscles surrounding blood vessels to contract, which increases blood pressure.

為了腰圍和血壓，不要捧著一碗冰淇淋或一盒餅干大吃特吃了，相反，你可以選擇吃一塊黑巧克力。恒星含量超過80%的巧克力可能會通過抑制血管緊張素轉(zhuǎn)化酶（ACE）降低血壓--就像你能在藥房買到的ACE抑制劑一樣。血管緊張素是人體分泌出的強(qiáng)效化學(xué)物質(zhì)，會導(dǎo)致血管周圍的肌肉收縮，從而使血壓升高。

Lower Your Sodium Intake

減少鈉的攝入量

But don't exclude salt completely. Although the Mayo Clinic, The American Heart Association, and the National Heart, Lung, and Blood Institute have all called for a reduction in sodium intake for people with high blood pressure, a study involving more than 130,000 participants has concluded that "low-salt diets in people with and without high blood pressure may actually increase the risk of cardiovascular disease and death compared to average salt consumption." In response to these findings, the American Heart Association has reaffirmed their position that 1,500 milligrams of salt daily is best for ideal heart health.

但不要徹底不吃鹽。盡管梅奧診所、美國心臟協(xié)會和國家心肺血液研究所都呼吁高血壓病人減少鈉的攝入量，但一項(xiàng)涉及13萬名參與者的研究已得出這樣的結(jié)論："相比鹽攝入量正常的人群，攝入低鹽飲食的高血壓病人和正常人群實(shí)則可能會增加患冠心病的風(fēng)險(xiǎn)，死亡率也相對高些"。為回應(yīng)這些研究結(jié)果，美國心臟協(xié)會重申他們的立場：想要心臟健康？最好每天只攝入1500毫克的鹽。

Only Eat Whole Grains

只吃全谷物食品

Research shows that eating whole grains is linked to a reduction in blood pressure, especially in overweight and obese individuals. One study concluded that when participants consumed a diet full of whole grains, their improvement in diastolic blood pressure (again, the lower number) was three times greater than that of the participants eating a diet of refined grains. With so many delicious and unique whole grains available, adding some to your diet should be easy.

研究表明吃全谷物食品能降低血壓，對于過重和肥胖人士，其效果尤為明顯。一項(xiàng)研究得出了這樣的結(jié)論：當(dāng)受試者攝入的飲食全是全谷物時(shí)，他們舒張血壓的改善度是那些攝入了精制谷物受試者的三倍。由于市場上有很多美味獨(dú)特的全谷物食品，因此在飲食中添加一些應(yīng)該輕而易舉。