Heart-healthy foods

有利于心臟健康的食物

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.

盡管近年來由于心臟病致死的人數已在下降，但它仍是美國人的頭號殺手。好消息是，我們已非常了解如何預防心血管疾病（包括中風和心臟病）。

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

顯然，健康的飲食和生活方式（比如更多的鍛煉！）會帶來巨大差別。

Salmon

三文魚

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.

三文魚和其它脂肪魚類（如沙丁魚和鯖魚）是有益心臟健康的明星食品。這是因為這些魚類含有大量的歐米茄3脂肪酸，研究表明能降低心律失常（不規則心跳）和動脈粥樣硬化（動脈中斑塊積聚）的風險，并降低甘油三酯水平。美國心臟協會建議每周至少吃兩次魚，最好吃脂肪魚類。也可從膳食補充劑中獲得歐米茄3脂肪酸。

Oatmeal

燕麥片

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.

燕麥片富含可溶性纖維，能降低膽固醇。"它在消化道中起著海綿的作用，能吸收膽固醇，從而導致體內膽固醇消除，不會被吸收至血液中，"注冊營養師、紐約市摩特范爾醫學中心心臟健康計劃（Cardiac Wellness Program at Montefiore Medical Center）的聯合主任Lauren Graf說道。Graf不建議食用即食燕麥片，因為這種麥片通常含有糖，而應該選擇老式燕麥片或調和快煮燕麥片。其它全谷物，如面包、意大利面和粗玉米粉都有益心臟健康。

Blueberries

藍莓

Not just blueberries, but strawberries and other berries as well. According to a 2024 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.

不僅僅是藍莓，草莓和其它漿果也都有益心臟健康。據2024年的一項研究表示，對于25至42歲的女性而言，每周吃3份以上藍莓和草莓的女性患心臟病的風險比吃的少的女性低32%。該研究的作者將這一好處歸因于可降低血壓和擴張血管的花青素和黃酮類化合物（抗氧化劑）。花青素賦予這些植物顏色：紅色和藍色。

Dark chocolate

黑巧克力

Several studies have now shown that dark chocolate may benefit your heart, including one in 2024 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：黑巧克力或有益心臟健康，其中包括2024年的一項研究，該研究發現每日攝入巧克力可降低非致命性心臟病和中風高危人群發作的風險。

Heart-healthy foods

有利于心臟健康的食物

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.

盡管近年來由于心臟病致死的人數已在下降，但它仍是美國人的頭號殺手。好消息是，我們已非常了解如何預防心血管疾病（包括中風和心臟病）。

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

顯然，健康的飲食和生活方式（比如更多的鍛煉！）會帶來巨大差別。

Salmon

三文魚

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.

三文魚和其它脂肪魚類（如沙丁魚和鯖魚）是有益心臟健康的明星食品。這是因為這些魚類含有大量的歐米茄3脂肪酸，研究表明能降低心律失常（不規則心跳）和動脈粥樣硬化（動脈中斑塊積聚）的風險，并降低甘油三酯水平。美國心臟協會建議每周至少吃兩次魚，最好吃脂肪魚類。也可從膳食補充劑中獲得歐米茄3脂肪酸。

Oatmeal

燕麥片

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.

燕麥片富含可溶性纖維，能降低膽固醇。"它在消化道中起著海綿的作用，能吸收膽固醇，從而導致體內膽固醇消除，不會被吸收至血液中，"注冊營養師、紐約市摩特范爾醫學中心心臟健康計劃（Cardiac Wellness Program at Montefiore Medical Center）的聯合主任Lauren Graf說道。Graf不建議食用即食燕麥片，因為這種麥片通常含有糖，而應該選擇老式燕麥片或調和快煮燕麥片。其它全谷物，如面包、意大利面和粗玉米粉都有益心臟健康。

Blueberries

藍莓

Not just blueberries, but strawberries and other berries as well. According to a 2024 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.

不僅僅是藍莓，草莓和其它漿果也都有益心臟健康。據2024年的一項研究表示，對于25至42歲的女性而言，每周吃3份以上藍莓和草莓的女性患心臟病的風險比吃的少的女性低32%。該研究的作者將這一好處歸因于可降低血壓和擴張血管的花青素和黃酮類化合物（抗氧化劑）。花青素賦予這些植物顏色：紅色和藍色。

Dark chocolate

黑巧克力

Several studies have now shown that dark chocolate may benefit your heart, including one in 2024 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：黑巧克力或有益心臟健康，其中包括2024年的一項研究，該研究發現每日攝入巧克力可降低非致命性心臟病和中風高危人群發作的風險。