什么食物对心血管系统有益?
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数的近三分之一。饮食对心脏健康起着重要作用，并可能影响患心脏病的风险。事实上，某些食物会影响血压、甘油三酯、胆固醇水平和炎症——所有这些都是心脏病的危险因素。
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.
有益心脏健康的饮食包括:大量的水果和蔬菜，瘦肉，去皮的家禽，坚果和种子，鱼，谷物，植物油(如橄榄油)，低脂奶制品，鸡蛋。
The food good for the cardiovascular system
这些食物对心血管系统有益
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.
像菠菜和羽衣甘蓝这样的绿叶蔬菜以富含维生素、矿物质和抗氧化剂而闻名——是有益心脏健康的食物。特别是，他们是维生素K的极佳来源，有助于保护动脉和促进适当的血液凝固。
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.
它们在饮食中的硝酸盐含量也很高，已经被证明可以降低血压，降低动脉硬度，改善血管内膜细胞的功能。
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.
对心脏有益的食物中还包括全谷物，包括坚果中营养最丰富的三种:豆芽、胚乳和麸皮。常见的全谷物包括全麦、糙米、燕麦、黑麦、大麦、荞麦和藜麦。
Compared to refined grains, whole grains have more fiber, which can help lower harmful LDL cholesterol and reduce the risk of heart disease.
与精制谷物相比，全谷物含有更多的纤维，有助于降低有害的低密度脂蛋白胆固醇和降低心脏病的风险。
3. Berries
浆果
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、蓝莓和覆盆子都含有对心脏健康起重要作用的重要营养物质。浆果还富含像花青素这样的抗氧化剂，有助于防止氧化应激和导致心脏病的炎症。
Studies show that eating a lot of berries may reduce a number of risk factors for heart disease.
研究表明，多吃浆果可以减少患心脏病的一些风险因素。
4. Avocado
鳄梨
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.
鳄梨是有益心脏健康的单一不饱和脂肪的极佳来源，这种脂肪与较低的胆固醇水平和较低的心脏病风险有关。
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.
鳄梨也富含钾，钾是心脏健康所必需的营养素。事实上，一个鳄梨就能提供975毫克的钾，大约是你一天所需量的28%。
5. Fatty fish and fish oil
富含脂肪的鱼和鱼油
Fatty fish like salmon, mackerel, sardines and tuna contain omega-3 fatty acids, which have been extensively studied for their cardiovascular health benefits.
鲑鱼、鲭鱼、沙丁鱼和金枪鱼等富含omega-3脂肪酸，人们对其对心血管健康的益处进行了广泛研究。
In a study of 324 people, eating salmon three times a week for eight weeks significantly reduced diastolic blood pressure.
在一项对324人的研究中，每周吃三次鲑鱼，连续八周，可以显著降低舒张压。
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.
另一项研究发现，长期吃鱼与降低总胆固醇、血液甘油三酯、空腹血糖和收缩压有关。
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.
核桃是纤维和镁、铜、锰等微量营养素的极佳来源。研究表明，在你的饮食中加入几份核桃可能有助于预防心脏病。
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.
根据一项评论，吃核桃可以降低16%的低密度脂蛋白胆固醇，将舒张压降低到2-3毫米汞柱，减少氧化应激和炎症。有趣的是，几项研究还发现，经常食用核桃等坚果可以降低患心脏病的风险。
7. Beans
豆子
Beans contain resistant starch, which fights digestion and is fermented by beneficial bacteria in your gut.
豆类含有抗性淀粉，它可以对抗消化，并被肠道中的有益细菌发酵。
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.
根据一些动物研究，抗性淀粉可以通过降低血液甘油三酯和胆固醇水平来改善心脏健康。大量研究还发现，食用豆类可以降低患心脏病的某些风险因素。
8. Dark chocolate
黑巧克力
Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.
黑巧克力富含类黄酮等抗氧化剂，有助于促进心脏健康。
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.
一项大型研究发现，每周吃巧克力至少五次的人患冠心病的风险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.
另一项研究发现，每周至少吃两次巧克力可以降低32%的动脉钙化斑块的风险。
9. Tomatoes
西红柿
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.
番茄中含有番茄红素，这是一种天然植物色素，具有强大的抗氧化特性。抗氧化剂有助于中和有害的自由基，防止氧化损伤和炎症，这两者都可能导致心脏病。
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.
血液中番茄红素水平低与心脏病发作和中风风险增加有关。一项对25项研究的回顾发现，大量富含番茄红素的食物可以降低心脏病和中风的风险。
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.
杏仁富含对心脏健康很重要的一长串维生素和矿物质，非常有营养。它们也是有益心脏健康的单不饱和脂肪的良好来源，这种重要的营养物质可能有助于预防心脏病。
Research shows that eating almonds can also have a strong impact on your cholesterol levels.
研究表明，吃杏仁也会对你的胆固醇水平有很大的影响。
