如何避免死于高血压

昨天的文章阅读量很低，这是我事先就估计到的。但却发生了一件这样的事：

有一位叫 Ming 的网友看到这个消息后，马上以实际行动捐款支持NutritionFacts.org 网站！

我心甚慰。Greger 医生说哪怕 1000 人里有一个捐少少的钱，他的网站就可以运行下去！我昨天发的文章才 100 多的阅读量，就有一个人捐款，而且会继续捐款！

 

感恩所有的支持者！即使您只是转发文章，让消息传播出去，也是一样的，因为您不知道这篇文章最后会到达的地方！

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本视频由Michael Greger医生于2016年10月17日制作，来自NutritionFacts.org。

我劝您先阅读：NutritionFacts.org 网站幕后故事，这样您就更加知道您所看的小视频的价值，会更加有动力做出改变，以获得更佳的健康状态！

摘要：如何预防和逆转高血压，这是世界上排名第一的死亡因素。

高血压是世界排名第一的死亡风险因素，影响了近七千八百万的美国人— 这是三分之一的成年人。

High blood pressure is the #1 risk factor for death in the world, affecting nearly 78 million Americans — that’s one in three adults.

而随着年龄的增长，我们的血压越来越高，到了 60 岁，它冲击了一半以上的人。

And, as we age, our pressures get higher and higher, such that by age 60, it strikes more than half.

那么，如果当我们变老，大多数的人都会受影响，也许这并不是个疾病，而只是衰老的一个必然后果？

Well, if it affects most of us when we get older, maybe it’s less a disease, and more just an inevitable consequence of aging?

 

不，我们从1920年便知道高血压根本不用发生。

No. We’ve known since the 1920s that high blood pressure need not occur.

研究人员量了肯尼亚农村里1000个人的血压，这些人的饮食是以全植物为中心的 —全谷类，豆类，蔬菜，水果和深绿色青菜。

Researchers measured the blood pressures of a thousand people in rural Kenya who ate a diet centered around whole plant foods — whole grains, beans, vegetables, fruit, and dark green leafies.

 

我们的血压是随着年龄上升；他们的血压则实际上会下降。而且越低越好。

Our pressures go up as we age; their pressures actually go down. And, the lower the better.

将血压控制在 140/90 就安全了，这种说法太过随便了。

The whole 140 over 90 cut-off is arbitrary.

 

即使血压一开始是低于120/80的人也显示出受益于血压下降。

Even people who start out with blood pressures under 120 over 80 appear to benefit from blood pressure reduction.

 

如果您去看医生，量出来血压是120/80，就好像表现优异了；

If you went to your doctor with a blood pressure of 120 over 80, you’d get a gold star.

 

但理想的血压，也就是“好到不能再好”的血压，实际上可能是110/70。

But the ideal blood pressure, the no-benefit-from-reducing-it-further blood pressure, may actually be 110 over 70. 

 

110 over 70?

110/70？

 

有可能把血压降得这么低吗？

Is it even possible to get blood pressures down that low?

 

这不仅是可能的；对于那些吃得够健康的人来说，这是正常的。

It’s not just possible — it’s normal, for those eating healthy enough diets.

 

一所肯亚农村的医院里，两年多来有1800名患者入院。

Over two years, at a rural Kenyan hospital, 1,800 patients were admitted.

 

他们在这些人中找到多少宗高血压案例呢？

How many cases of high blood pressure did they find?

 

零。

Zero.

哇！他们一定心脏疾病的几率也很低吧？

Wow, they must have had low rates of heart disease?

 

不是很低。是完全没有心脏疾病。

No. They had no rates of heart disease.

 

没有发现任何一宗血管硬化 — 美国人的头号杀手。

Not a single case of arteriosclerosis — our #1 killer — was found.

 

中国农村也一样，一般人一生大约都是 110/70；年龄 70 岁，却有着 16 岁人的平均血压。

Rural China, too; about 110 over 70 theirentire lives; seventy-year-olds with the same average blood pressure as sixteen-year-olds.

 

非洲、中国－千差万别的饮食，但其中分享的共同点就是每天都是以植物饮食为基础－只在特殊场合吃肉。

Now, Africa, China; vastly different diets, but what they shared in common is that they were plant-based day-to-day, with meat only eaten on special occasions.

 

那么为什么我们认为起到了保护作用的，是植物性饮食？

Now, why do we think it’s the plant-based nature of their diets that was so protective?

 

因为在西方世界，正如美国心脏协会指出，唯一可以达到血压那么低的人群是吃严格植物性饮食的人— 血压为 110/65 。

Because in the Western world, as the American Heart Association has pointed out, the only folks really getting it down that low were those eating strictly plant-based diets — coming in at about 110 over 65.

 

这是有史以来关于植物性饮食人群最大的研究 — 89,000名加州人，分成以下群体做比较：非素食者、所谓的半素食者还有弹性素食者，也就是大部分是每周吃肉而不是每天；除了鱼之外不吃其他肉类的；完全不吃肉的；还有完全不吃肉，蛋，或奶制品的。

This is the largest study of those eating plant-based diets to date — 89,000 Californians, comparing non-vegetarians to so-called semi-vegetarians or flexitarians (eating meat more on a weekly basis than a daily basis); compared to those who eat no meat, except fish; compared to those who eat no meat at all; compared to those who eat no meat, eggs, or dairy.

 

要知道，这是一个基督复临安息日的研究，因此，即使是非素食者也没有吃很多肉，他们往往吃大量的水果和蔬菜，并且运动，也不抽烟。

Now, this was an Adventist study, so, even the non-vegetarians didn’t eat a lot of meat. And, they tended to eat lots of fruits and vegetables, and exercised, and not smoke.

 

因此，即使相较于一组相对健康的肉食者，随着多吃植物性饮食，罹患高血压的机率也是逐步下降的。

So, even compared to a group of relatively healthy meat-eaters, there appeared to be a stepwise drop in hypertension rates as people ate more and more plant-based.

 

糖尿病和肥胖症也是同样情况。

Same thing with diabetes and obesity.

 

所以，是的，严格的植物性饮食，可以让我们消灭大多数的健康风险，但这也不是不全则无、非黑即白。

So, yes, we can wipe out most of our risk eating strictly plant-based. But it’s not all-or-nothing; it’s not black-or-white.

 

只要在健康饮食的道路上每走一步都可以累积显著的益处。

Any movement along the spectrum towards eating healthier can accrue significant health benefits.

 

您可以通过实验来证明这一点。（译注：就是把自己当小白鼠的意思。）

You can show this experimentally.

 

用素食者做研究对象，让他们吃肉（大概得付他们足够的钱他们才要吃）他们的血压上升了。

You take vegetarians; you give them meat (and pay them enough to eat it); and their blood pressures go up.

 

或者从人们的饮食中除掉肉类，血压就下降了 — 在短短的七天！

Or, you remove meat from people’s diets; and blood pressures go down — in just seven days!

这结果是在大多数受试者完全减少或停止服用降血压药后。

And, this is after the vast majority reduced or stopped their blood pressure medications completely.

 

他们必须停止服药。

They had to stop their medications.

 

一旦治好了根，一旦消除了这疾病，血压就正常了，这样是不可以再吃降血压药的。

Once you treat the cause, once you eliminate the disease, you can’t be on blood pressure pills with normal blood pressure.

 

因为这样会把血压降得过低，会头晕，跌倒，伤了自己 — 所以医生必须停掉您的药。

You can drop your pressures too low, get dizzy, fall over, hurt yourself — so, your doctor has to pull you off the pills.

 

减少药物又减低血压；这就是植物的功效。

Lower pressures on fewer drugs; that’s the power of plants.

那么，美国心脏协会是否推荐无肉饮食呢？

So, does the American Heart Association recommend a no-meat diet?

 

不，他们建议低肉饮食，即所谓的DASH饮食。

No, they recommend a low-meat diet, the so-called DASH diet.

 

为什么不能完全以植物为基础呢？当DASH饮食发明时，难道他们只是不知道有这份哈佛大学的弗兰克·萨克斯做的、具有里程碑意义的研究吗？

Why not completely plant-based? When the DASH diet was being created, were they just not aware of this landmark research, done by Harvard’s Frank Sacks?

 

不，他们是知道的。想出了DASH饮食的设计委员会主席正是弗兰克·萨克斯本人。

No, they were aware. The chair of the design committee that came up with the DASH diet was Frank Sacks.

 

看，DASH饮食是明确地设计成把素食降血压的特点作为第一目标，但却又包含足够的动物制品使大众感到适口。

See, the DASH diet was explicitly designed with the #1 goal of capturing the blood pressure-lowering benefits of a vegetarian diet, yet contain enough animal products to make it palatable to the general population.

 

他们并不认为公众可以接受真相。

They didn’t think the public could handle the truth.

 

其实，站在他们的立场，这样的想法也是可以理解的。

Now, in their defense, you can see what they were thinking.

 

就像除非确实服药，不然不会发挥药效一样，除非确实遵循（植物性）饮食，不然饮食也不会有效。

Just like drugs never work — unless you actually take them, diets never work — unless you actually eat them. 

 

因此他们觉得：你看，没人会吃严格植物性饮食的，所以不如软兜售这消息，发展出某种妥协的饮食，那么也许整体人口规模上这种妥协的饮食还比较有效。

So, they’re like, look, no one is going to eat strictly plant-based. So, if they soft-pedaled the message, and came up with some kind of compromise diet, then maybe, on a population scale, they’d do more good.

 

好，去跟每天因为高血压而失去家人的1000个美国家庭说这种话吧。

Okay, tell that to the thousand American families a day that lose a loved one to high blood pressure. 

 

也许是时候，开始把真相告诉大众了。

Maybe, it’s time to start telling the American public the truth.

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编后记：本视频由翻译志愿者 Cora Li 翻译。老玉米只是做编辑工作。

很荣幸的是老玉米经过考核也成为 NutritionFacts.org 网站的翻译志愿者，并已经完成一些尚未公开视频的翻译工作，新制作的视频在公开前会尽量翻译成多种语言。

新视频发布后，老玉米会根据需要介绍给中国的读者。

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