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【科普】降低高血压的食物

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qiuyuming

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Beating high blood pressure with food
10 tips for using diet to control blood pressure.
Fiddling with diet to control cholesterol makes perfect sense. After all, some of the cholesterol that ends up in arteries starts out in food. Changing your diet to control blood pressure doesn't seem quite so straightforward. Yet food can have a direct and sometimes dramatic effect on blood pressure.
Salt certainly plays a role. But there is far more to a blood pressure–friendly diet than minimizing salt intake. Fruits, vegetables, low-fat dairy foods, beans, nuts, whole-grain carbohydrates, and unsaturated fats also have healthful effects on blood pressure.
There isn't a single "magic" food in this list. Instead, it's the foundation for an all-around healthful eating strategy that is good for blood pressure and so much more. Rigorous trials show that eating strategies such as the Dietary Approaches to Stop Hypertension (DASH) diet, DASH variants like the OmniHeart diet, and Mediterranean-type diets lower blood pressure in people with hypertension (high blood pressure) and those headed in that direction. They also help prevent some of the feared consequences of high blood pressure.
Why bother?
Hypertension is the ultimate stealth condition. You'd never know you have it without having your blood pressure measured — or until high blood pressure begins to damage vital organs.
Half of the 65 million American adults with high blood pressure don't have it under control. That's worrisome given the insidious consequences of high blood pressure. It is the leading cause of stroke in the United States. It contributes to thousands of heart attacks. It overworks heart muscle, leading to heart failure. It damages the kidneys, erodes sight, interferes with memory, puts a damper on sexual activity, and steals years of life.
Blood pressure categories
   Systolic      Diastolic
Normal (optimal)  <120  and  <80
Prehypertension  120–139  or  80–89
Hypertension  ≥140  or  ≥90
10 tips
Drugs that lower blood pressure tend to work well. But they don't necessarily attack the cause of the problem. And no matter how safe they are, all drugs have some unwanted or unintended side effects.
A healthful diet is an effective first-line defense for preventing high blood pressure. It is an excellent initial treatment when blood pressure creeps into the unhealthy zone, and a perfect partner for medications. Unfortunately, translating the dietary strategies tested in clinical trials into diets for daily life hasn't been easy.
Drs. Frank M. Sacks and Hanna Campos, of the Department of Nutrition at Harvard School of Public Health, have done just that. In the June 3, 2010, New England Journal of Medicine, they offer evidence-based advice about diet and blood pressure, complete with a weekly shopping list (see below):
Eat more poultry, fish, nuts, and legumes (beans) and less red meat.
Choose low-fat or nonfat milk and other dairy products instead of full-fat versions.
Turn to vegetables and fruits instead of sugary or salty snacks and desserts.
Select breads, pasta, and other carbohydrate-rich foods that are made from whole grains instead of highly refined white flour.
Eat fruit instead of drinking fruit juice.
Use unsaturated fats like olive, canola, soybean, peanut, corn, or safflower oils instead of butter, coconut oil, or palm-kernel oil.
Rely on fresh or frozen foods instead of canned and processed foods.
Choose low-sodium foods whenever possible; use herbs, spices, vinegar, and other low-sodium flavorings instead of salt.
Don't skip meals; try to eat one-third of your calories at breakfast.
If you need help, record everything that you eat day by day for a week. Have this information reviewed by a dietitian.
Weekly shopping list
As an aid for healthier eating, Drs. Frank M. Sacks and Hanna Campos recommend this weekly shopping list.
Type of food   Servings per week   Amount to buy for a week
Leafy salad greens (lettuce, spinach, etc.)  4  1–2 heads or bags
Other greens (kale, chard, etc.)  4  1–2 bunches
Broccoli, cabbage, cauliflower  3  1–2 heads
Tomatoes, carrots, peppers, avocados, eggplant, and other colorful vegetables  15  8–12 items
Celery, green beans, peas  3  ½ pound
Fresh fruit (apples, pears, grapes, bananas, peaches, oranges, etc.)  20  15–20 items
Dried fruit (raisins, prunes, dates, etc.)  8  ½ pound
Tomato sauce, paste, juice  4  2 jars or cans
Fruit juice  4  1 quart
Fish, shellfish  2  1 pound
Chicken, turkey  2  1 pound
Red meat (limit cold cuts, sausage, other processed meats)  1  ¼ pound
Eggs  3  3 large
Dried beans  3  1 pound
Breakfast cereal (preferably whole grain)  2  1½–2 cups
Pasta, rice, grains  3  ½ to 1 cup (dry)
Low-fat or skim milk  10  ½ gallon
Yogurt  3  3 cups
Cheese  4  ¼ pound
Nuts  10  ½ pound
Olives  2  ¼ to ½ pound
Baked goods (whole-grain bread, rolls, waffles, etc.)  20  1½ pounds
Popcorn, pretzels, chips  3  4 ½ ounces
Chocolate  1  7 ounces
Cooking oils  12  ¾ cup
Table fat (olive oil, oil-based spread)  16  cup
Salad dressings and mayonnaise  21  ½ cup
Sugars  24  ½ cup
Desserts  1  ½ cup
Salt  7  2tsp
Extra help
If you are a do-it-yourselfer and enjoy puttering around the kitchen, you can build a blood pressure–friendly diet from these tips. If you like more direction, plus menus and recipes, a cornucopia of help is available. Drs. Sacks and Campos extracted their advice from the DASH, OmniHeart, and Mediterranean-type diets. Much has been published about two of the three.
A 64-page guide to the DASH diet is available at health.harvard.edu/148 for free, or can be mailed to you for a small fee by calling the NHLBI Health Information Center at 301-592-8573. The DASH Diet Action Plan by Marla Heller and The DASH Diet for Hypertension by Thomas Moore and Mark Jenkins are available in bookstores. A number of books have been written about the Mediterranean diet, from How to Eat Well and Stay Well the Mediterranean Way, written in 1959 by pioneering nutrition researcher Ancel Keys and his wife, Margaret, to Your Heart Needs the Mediterranean Diet, published in 2007 by Emilia Klapp, a registered dietitian. Information about the OmniHeart diet is harder to come by. We have posted a summary of it at health.harvard.edu/BPdiet.

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2010-09-21 21:40 浏览 : 1409 回复 : 3

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• 调查：你们医院发年终奖吗？

barin

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Beating high blood pressure with food
10 tips for using diet to control blood pressure.
利用饮食控制血压的10招
Fiddling with diet to control cholesterol makes perfect sense. After all, some of the cholesterol that ends up in arteries starts out in food. Changing your diet to control blood pressure doesn't seem quite so straightforward. Yet food can have a direct and sometimes dramatic effect on blood pressure.
利用饮食控制胆固醇是最好不过的了，毕竟动脉中的胆固醇来自于饮食。虽然通过饮食控制血压不像这么简单，但是饮食对血压也有直接和明显的效果。
Salt certainly plays a role. But there is far more to a blood pressure–friendly diet than minimizing salt intake. Fruits, vegetables, low-fat dairy foods, beans, nuts, whole-grain carbohydrates, and unsaturated fats also have healthful effects on blood pressure.
盐在其中发挥着重要作用。除了尽可能减少盐的摄入量之外，还有许多对血压有好处的饮食如水果、蔬菜、低脂乳制品、豆类、坚果、全麦制品和不饱和脂肪。
There isn't a single "magic" food in this list. Instead, it's the foundation for an all-around healthful eating strategy that is good for blood pressure and so much more. Rigorous trials show that eating strategies such as the Dietary Approaches to Stop Hypertension (DASH) diet, DASH variants like the OmniHeart diet, and Mediterranean-type diets lower blood pressure in people with hypertension (high blood pressure) and those headed in that direction. They also help prevent some of the feared consequences of high blood pressure.
没有哪一个单一品种的饮食对血压能够起到立竿见影的效果。事实上，各种不同类型饮食的结合才是健康合理的饮食，而且是稳定血压的基础。严格的实验证实高血压膳食（DASH）或者其衍生系列如全方位心脏膳食（OmniHeart diet）、地中海型膳食能够降低高血压患者和有高血压倾向者的血压。
Why bother?
为什么来打扰？
Hypertension is the ultimate stealth condition. You'd never know you have it without having your blood pressure measured — or until high blood pressure begins to damage vital organs.
血压升高是一个隐蔽性的疾病。你永远不会知道自己血压是否升高，除非实际去测量一下，或者等血压升高到损害身体致命器官时才被发现。
Half of the 65 million American adults with high blood pressure don't have it under control. That's worrisome given the insidious consequences of high blood pressure. It is the leading cause of stroke in the United States. It contributes to thousands of heart attacks. It overworks heart muscle, leading to heart failure. It damages the kidneys, erodes sight, interferes with memory, puts a damper on sexual activity, and steals years of life.
美国有6500万的成年人患有高血压，其中50%的人不能很好的控制自己的血压。这些人就像是在体内埋下了一个隐患。在美国，高血压是引发中风的头号杀手，并导致成千例的心脏病发作。高血压能使心脏肌肉过劳，引发心力衰竭、损害肾脏、降低视力、减弱记忆力、抑制性趣和减少寿命。
Blood pressure categories
血压分类表：
Systolic Diastolic
Normal (optimal) <120 and <80
Prehypertension 120–139 or 80–89
Hypertension ≥140 or ≥90
正常（理想状态）：收缩压<120且舒张压<80
高血压前期：收缩压120–139 或舒张压 80–89
高血压：收缩压≥140 或舒张压≥90

10 tips
10招
Drugs that lower blood pressure tend to work well. But they don't necessarily attack the cause of the problem. And no matter how safe they are, all drugs have some unwanted or unintended side effects.
药物治疗是可行的。不过，只有治标不治本的药物。而且不过看起来安全性多高，所有药物都有潜在的副作用。
A healthful diet is an effective first-line defense for preventing high blood pressure. It is an excellent initial treatment when blood pressure creeps into the unhealthy zone, and a perfect partner for medications. Unfortunately, translating the dietary strategies tested in clinical trials into diets for daily life hasn't been easy.
健康合理的膳食是控制高血压的一级防线。它是在血压开始爬高偏离正常血压界限时的最佳初始治疗方案，是药物治疗的极好辅助治疗搭档。遗憾的是，将临床试验的饮食策略翻译成每日三餐不是那么简单。
Drs. Frank M. Sacks and Hanna Campos, of the Department of Nutrition at Harvard School of Public Health, have done just that. In the June 3, 2010, New England Journal of Medicine, they offer evidence-based advice about diet and blood pressure, complete with a weekly shopping list (see below):
哈弗公共卫生学院，营养系的弗兰克和汉纳博士做了这样的翻译工作。基于循证医学，他们给出了一周的膳食列单。该结果发表在2010年6月3日新英格兰药学杂志。
Eat more poultry, fish, nuts, and legumes (beans) and less red meat.
多吃禽类、鱼类、坚果和豆类，少吃牛肉羊肉。
Choose low-fat or nonfat milk and other dairy products instead of full-fat versions.
选择低脂或脱脂乳制品而非全脂类型的。
Turn to vegetables and fruits instead of sugary or salty snacks and desserts.
多吃蔬菜和水果，少吃含糖的或含盐的零食甜点。
Select breads, pasta, and other carbohydrate-rich foods that are made from whole grains instead of highly refined white flour.
选择全麦类型的面包、比萨和富含碳水化合物类食品而非精制白面粉类型
instead of drinking fruit juice.
少喝果汁
Use unsaturated fats like olive, canola, soybean, peanut, corn, or safflower oils instead of butter, coconut oil, or palm-kernel oil.
食用含不饱和脂肪酸的油，如橄榄油、菜籽油、大豆油、花生油、玉米油或红花油，少吃黄油、椰子油和棕仁油。
Rely on fresh or frozen foods instead of canned and processed foods.
食用新鲜或冷冻的食品，少吃罐装或加工食品。
Choose low-sodium foods whenever possible; use herbs, spices, vinegar, and other low-sodium flavorings instead of salt.
尽可能选择低钠食品，食用香草、香味料、醋或其它低钠调味品，少吃盐。
Don't skip meals; try to eat one-third of your calories at breakfast.
不要哪顿餐不吃，早饭时尽可能吃1/3卡路里热量。
If you need help, record everything that you eat day by day for a week. Have this information reviewed by a dietitian.
要想得到帮助，你需要每天记录吃了哪些东西并持续记录一周。
Weekly shopping list
每周采购列表
As an aid for healthier eating, Drs. Frank M. Sacks and Hanna Campos recommend this weekly shopping list.

Type of food Servings per week Amount to buy for a week
食品类型每周次数每周采购量
Leafy salad greens (lettuce, spinach, etc.) 4 1–2 heads or bags
多叶色拉生菜（如莴苣、菠菜等） 4 1-2包
Other greens (kale, chard, etc.) 4 1–2 bunches
其它绿叶蔬菜（甘蓝、甜菜等） 4 1-2束
Broccoli, cabbage, cauliflower 3 1–2 heads
花椰菜、卷心菜、花菜 3 1-2个
Tomatoes, carrots, peppers, avocados, eggplant, and other colorful vegetables 15 8–12 items
番茄、胡萝卜、胡椒、牛油果、茄子或其它彩色蔬菜 15 8-12份
Celery, green beans, peas 3 ½ pound
芹菜、绿豆、豌豆 3 ½磅
Fresh fruit (apples, pears, grapes, bananas, peaches, oranges, etc.) 20 15–20 items
新鲜水果（苹果、梨、葡萄、香蕉、桃子、橘子等） 20 15-20份
Dried fruit (raisins, prunes, dates, etc.) 8 ½ pound
干果（葡萄干、梅干、枣子等） 8 ½磅
Tomato sauce, paste, juice 4 2 jars or cans
番茄酱、膏、汁 4 2罐
Fruit juice 4 1 quart
果汁 4 1夸脱
Fish, shellfish 2 1 pound
鱼类、贝类 2 1磅
Chicken, turkey 2 1 pound
鸡肉、火鸡肉 2 1磅
Red meat (limit cold cuts, sausage, other processed meats) 1 ¼ pound
红色肉类（限于冷盘、香肠、其它预加工肉类） 1 ¼磅
Eggs 3 3 large
蛋类 3 3个
Dried beans 3 1 pound
豆干 3 1磅
Breakfast cereal (preferably whole grain) 2 1½–2 cups
早餐谷类（全麦型最佳） 2 1½–2杯
Pasta, rice, grains 3 ½ to 1 cup (dry)
意大利面、大米、谷类 3 ½–1 杯
Low-fat or skim milk 10 ½ gallon
低脂或脱脂牛奶 10 ½ 加仑
Yogurt 3 3 cups
酸奶 3 3杯
Cheese 4 ¼ pound
奶酪 4 ¼磅
Nuts 10 ½ pound
坚果 10 ½磅
Olives 2 ¼ to ½ pound
橄榄 2 ¼–½磅
Baked goods (whole-grain bread, rolls, waffles, etc.) 20 1½ pounds
烘焙食品（全麦面包、面包卷、华夫饼干等） 20 1½磅
Popcorn, pretzels, chips 3 4 ½ ounces
爆玉米花、椒盐脆饼干、炸土豆条 3 4 ½ 盎司
Chocolate 1 7 ounces
巧克力 1 7盎司
Cooking oils 12 ¾ cup
食用油 12 ¾杯
Table fat (olive oil, oil-based spread) 16 cup
桌子脂肪（橄榄油、油机） 16 杯
Salad dressings and mayonnaise 21 ½ cup
色拉酱调料和蛋黄酱 21 ½杯
Sugars 24 ½ cup
糖 24 ½杯
Desserts 1 ½ cup
甜点 1 ½杯
Salt 7 2tsp
盐 7 2茶勺
Extra help
延伸阅读
If you are a do-it-yourselfer and enjoy puttering around the kitchen, you can build a blood pressure–friendly diet from these tips. If you like more direction, plus menus and recipes, a cornucopia of help is available. Drs. Sacks and Campos extracted their advice from the DASH, OmniHeart, and Mediterranean-type diets. Much has been published about two of the three.
如果你是DIY爱好者，喜欢在厨房里自己动手，那你可以按照以上原则建立自己的血压友好膳食。如果你喜欢更为详细的知道，加上菜单和菜谱，也可以满足你的要求。
A 64-page guide to the DASH diet is available at health.harvard.edu/148 for free, or can be mailed to you for a small fee by calling the NHLBI Health Information Center at 301-592-8573. The DASH Diet Action Plan by Marla Heller and The DASH Diet for Hypertension by Thomas Moore and Mark Jenkins are available in bookstores. A number of books have been written about the Mediterranean diet, from How to Eat Well and Stay Well the Mediterranean Way, written in 1959 by pioneering nutrition researcher Ancel Keys and his wife, Margaret, to Your Heart Needs the Mediterranean Diet, published in 2007 by Emilia Klapp, a registered dietitian. Information about the OmniHeart diet is harder to come by. We have posted a summary of it at health.harvard.edu/BPdiet.
高血压膳食指南（DASH）有64页，它可以在health.harvard.edu/148网站上免费得到，或者你打电话301-592-8573给NHLBI健康信息中心，支付一份小小的邮费就可以邮寄到家。书店可以买到玛勒编写的《高血压膳食行动方案》和托马斯与马克合编的《高血压膳食》。有关地中海型膳食的书有许多本，从1959年出版的由著名营养学家米赛尔和玛格丽特夫妇合编的《地中海型膳食如何吃得好》到2007年出版的由注册营养师伊米莉亚编写的《你的心脏需要地中海型膳食》。至于全方位心脏膳食，我们已经在网站health.harvard.edu/BPdiet上贴出摘要信息。

2010-09-23 13:52

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barin 编辑于 2010-09-24 09:20

• 公司部门总监，年薪50万+原始股，要不要从医院离职呢？

barin

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中外饮食上的差别太大：外国人不喜欢炒菜吃，所以食用油一周才用12次。也就是说一周炒12个菜吃。换在中国，怎么可能呢？中国吃饭搭配的是，一荤三素。都要用油吧，这一顿饭吃下来要用4次油。

总体感觉：外国人一日三餐吃的东西太难翻译了。源于饮食文化的不同。

2010-09-24 09:52

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