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Every year, about 659,000 people in the United States die of cardiovascular disease, according to the CDC.
Those are very scary numbers — but there are loads of things you can do
to lower your risk, and eating a heart-healthy diet is one of the most
important. 根据疾病预防控制中心的数据，每年大约有659,000人死于心血管疾病。这是一个非常可怕的数字ーー但是你可以做很多事情来降低你的患病风险，其中保持健康的饮食习惯最重要。 Here, the 25 best foods for your heart and why they're so good for you. 以下介绍了25种对你的心脏最好的食物，以及它们的功效。 1 Barley 大麦 This is a super-healthy whole grain, and it comes in a range of
forms: pearled barley, barley flour, flakes, grits and more. Among all
the whole grains, barley
is one of the best sources of fiber, which protects your heart by
keeping blood sugar in check, and it has flavonoids and other
phytochemicals that research has shown to protect against heart disease.大麦是一种非常健康的全谷物，它有很多类型：如 珍珠大麦，大麦粉，麦片，粗燕麦粉等等。在所有的谷物中，大麦是纤维的最好来源之一，它可以通过控制血糖来保护你的心脏，它还含有类黄酮和其他植物化学物质，研究表明这些物质可以预防心脏病。These bright citrus fruits have a couple of nutrients that help with your heart: pectin, a fiber that animal studies indicate could have a modest impact on helping to keep cholesterol levels healthy, and potassium, to help with blood pressure. (In fact, oranges have more potassium than bananas!)柑橘类水果含有对心脏有益的物质: 果胶。果胶是一种水果纤维。动物研究表明果胶对保持胆固醇水平的健康有一定作用。同时橙子里的钾还有助于降低血压。(其实，橙子中的钾含量比香蕉更高!)3
Low-Fat YogurtLow-Fat Yogurt 低脂酸奶Yogurt is a nice source of potassium and calcium,
both of which help with blood pressure. The best choice for your heart
is plain yogurt, since flavored varieties can be packed with sugar,
undercutting all that heart-healthy goodness. Sweeten it yourself with
fruit or a small splash of maple syrup to control the sugar, and add a
dash of cinnamon for flavor.酸奶中富含钾和钙，这两种物质都有助于降低血压。对心脏最好的是原味酸奶，因为不同口味的酸奶里面含有大量的糖分，降低了其健康效用。你可以用水果、一小勺蜂蜜或少量的肉桂，在控制糖分的情况下增加原味酸奶的风味。Some research
has linked a type of antioxidant called anthocyanins with a reduced
risk of stroke—and cherries are one of the fruits that are high in this.
One of the benefits of this antioxidant seems to be a reduction in inflammation, which is definitely good for your ticker.研究表明，花青素中的抗氧化剂可以降低中风的风险，而樱桃就是一种花青素含量很高的水果。这种抗氧化剂的好处之一是减少炎症，对保护心脏绝对有好处。The research is mixed on this, but some studies show that a little bit of wine can be good for the heart,
because it contains resveratrol, an antioxidant. Double-edged sword
alert: too much alcohol is bad for the heart, so be sure to keep it to
one glass a day for women, and two for men. 关于这一点，研究结果不尽相同。但一些研究表明，饮用少量的葡萄酒可以对心脏有好处，因为红酒中有白藜芦醇，一种抗氧化剂。但凡是过量皆不可。过量饮酒对心脏有害，女性最多每天一杯，男性每天两杯。These snappy soy beans are fun to eat—and research has shown them to be good for your heart in many ways. They can help keep cholesterol at a healthy level, and have nutrients such as isoflavones and fiber that are excellent for cardiovascular health.毛豆不仅吃了让人停不下来，而且研究表明它在许多方面都对你的心脏有好处。它可以将胆固醇保持在一个健康的水平，并且毛豆含有一种对心血管极好的营养素，异黄酮和纤维素。Tofu
is a vegetarian soy protein with fiber, healthy polyunsaturated fats
and minerals that have been found to have heart-healthy powers. Another
plus: it's very versatile!豆腐是一种植物蛋白，豆腐中含有的纤维、有益的多元不饱和脂肪酸和矿物质，这些都对心脏有益。另外一个好处是: 豆腐可以做成很多菜。Putting more salmon, sardines, tuna and other fish on your dinner plate can help reduce
your blood pressure and cardiovascular risk. Seafood is full of
good-for-you omega-3 fatty acids that lower can triglyceride levels in
the blood. Even if you choose canned fish, you'll still get the same
benefits.三餐中加鲑鱼、沙丁鱼、金枪鱼和其他鱼类可以帮助降低你的血压和患上心血管疾病的风险。海鲜富含对人体有益的 omega-3脂肪酸，可以降低血液中的甘油三酯水平。即使你吃的是鱼罐头，也同样有益。These get a special mention among the fish family because
they're among the top sources of omega-3s of any fish, plus they tend to
have low levels of mercury. They’re also rich in calcium.特别提出沙丁鱼，是因为沙丁鱼是所有鱼类中 omega-3脂肪酸含量最高的，而且沙丁鱼中汞含量往往较低。且还富含钙质。
Whether type of nut you prefer, the polyphenols in these plant
powerhouses have an antioxidant effect. They can improve cholesterol and
lower your risk of heart disease with their beneficial unsaturated
fats, so keep 'em on hand for a smart snack.不管你喜欢哪种类型的坚果，坚果中的多酚类物质都有抗氧化作用。它们可以降低胆固醇和患上心脏病的风险。与此同时，坚果中也富含有益的多元不饱和脂肪酸，所以把坚果当零食吃，绝对是个好选择。These crunchy nuts get a special call-out: A nutty superfood, walnuts are well known
for their heart-protective powers. They help protect against
inflammation, have a nice amount of omega-3s and are fiber-filled as
well.这些松脆的坚果有一种特别名号:超级坚果。核桃以其保护心脏的能力而闻名。它有助于预防炎症，富含大量的 omega-3脂肪酸，还富含纤维素。More is more when it comes to vegetables. Kale, spinach
and other lettuce contain vitamins, minerals and antioxidants that can
help balance blood pressure. The nitrates and vitamin K inside the
leaves, in the particular, help out your arteries and blood vessels. In a study of nearly 30,000 women, those with the highest intake of leafy greens had a significantly lower risk of coronary disease. 吃绿叶蔬菜，多多益善。甘蓝，菠菜和莴苣中含有维生素，矿物质和抗氧化剂，可以帮助平衡血压。绿叶中的硝酸盐和维生素 k 尤其动脉和血管有帮助。在一项对近30,000名女性的研究中，那些摄入绿叶蔬菜更多的女性患冠状动脉疾病的风险明显降低。Among dark leafy greens, Swiss chard stands out as one filled with heart-protective
nutrients. It's got a range of vitamins, as well as potassium and
fiber. Swiss chard has been reported to help regulate blood sugar and
reduce inflammation. 在深色绿叶蔬菜中，瑞士甜菜因其富含一种保护心脏的营养素脱颖而出。瑞士甜菜含有丰富的维生素，钾和纤维素。据研究，它有助于调节血糖和减少炎症。Don't sleep on the power of oatmeal.
The soluble fiber in your breakfast bowl can help reduce LDL or 'bad'
cholesterol in the bloodstream. New research also indicates that a
special compound in oats called avenanthramide (AVE) may possess an anti-inflammatory, protective effect on the heart. 不要忽视燕麦片的威力。燕麦中的可溶性纤维有助于降低血液中的低密度脂蛋白和“坏”胆固醇。新的研究还表明，燕麦中一种特殊的化合物，称为燕麦淀粉(AVE) ，可能具有抗炎、保护心脏的作用。The heart-healthy benefits of olives and olive oil haven't gone unnoticed. Out of 7,216 adults enrolled in one study, those who consumed the most olive oil had a 48% lower risk of dying from heart disease.橄榄和橄榄油对心脏健康的好处没有说错。在参与一项研究的7216名成年人中，那些食用橄榄油的人死于心脏病的风险降低了48% 。Pile more blueberries,
strawberries, raspberries and blackberries onto your breakfasts,
smoothies and desserts. Eating antioxidant-rich berries can lower LDL
cholesterol, systolic blood pressure, and certain markers of
inflammation, one meta-analysis found.
多撒一点蓝莓、草莓、覆盆子和黑莓在你的早餐、冰沙和甜点上。一项联合研究发现，食用富含抗氧化剂的浆果可以降低低密度脂蛋白胆固醇、心脏血压和减少炎症。Your pantry honestly can't have enough beans.
Legumes are good for both you and the planet as a plant-based protein
source. Beans are linked with reduced blood pressure and inflammation as
well as lower triglyceride and LDL cholesterol levels. How's that for a
win-win? 你家的食品柜中的豆子真的太少了。豆类作为一种植物蛋白来源，对你甚至地球都有好处。豆类可以显著降低血压、炎症以及降低甘油三酯和低密度脂蛋白胆固醇水平。简直就是双赢!The hype is well-deserved. Avocados
contain hefty amounts of potassium, with about 28% of what you need in a
day in just one avo. Getting sufficient amounts of this nutrient is linked with up to a 15% lower risk of stroke.牛油果的高昂价格并非炒作。牛油果中含有大量的钾，小小的一个牛油果 就可以满足你一天所需28%的钾 。每天摄入足够量的钾可以降低15% 的中风风险。Flaxseeds, sunflower seeds,
chia seeds: take your pick. The polyunsaturated fats inside them help
with cholesterol levels. Snack on a handful of sunflower seeds or try
sprinkling some flaxseed on top of soup or salad to get more of these
small-but-mighty wonders in your diet.亚麻籽、葵花籽、奇异籽，这些随便你挑都不会出错。它们中的多元不饱和脂肪有助于降低胆固醇水平。把葵花籽当零食吃，或者试着在汤或沙拉上撒一些亚麻籽，这些小而强大的食物，将让你眼前一亮。The compounds within grapes can help regulate blood pressure, reduce inflammation from oxidative stress, improve blood flow and protect your vascular system.葡萄中的化合物可以帮助调节血压，减少氧化应激引起的炎症，改善血液流动，保护你的血管系统。Like other ancient grains, quinoa
makes for a smart swap for white rice and other refined carbs. It's got
protein and fiber, not to mention cholesterol-lowering benefits. Not a
fan of the nutty taste? Try out other options like barley, farro, sorghum, amaranth and buckwheat.和古老谷物一样，藜麦可以代替白米和其他精制碳水化合物。藜麦含有蛋白质和纤维素，更不用说还有降低胆固醇的功效。不喜欢坚果的味道？可以选择大麦，法老小麦，高粱，苋菜和荞麦。An apple a day might really keep the doctor away. Special compounds within apples
called procyanidins possess strong antioxidant activity and may reduce
LDL cholesterol. If you're really looking to make an impact, go for the
red ones. Red apples contain more anthocyanin, which can improve risk
factors for heart disease, but there's nothing wrong with grabbing a
Granny Smith instead. 一天一个苹果可能真的能让医生远离你。苹果中一种叫做原花青素的特殊化合物具有强大的抗氧化活性，可以降低低密度脂蛋白胆固醇。如果想要含量更高的苹果，那就选择红色的。红苹果中含有更多的花青素，它可以降低心脏病的风险。如果不喜欢，澳洲青苹也可以。Like avocados, both regular and sweet potatoes
contain ample amounts of potassium. One baked potato has 46% of what
you need in the day! That's just another reason to skip fried taters and
stick to the roasted kind. 和牛油果一样，土豆和红薯也含有丰富的钾。一个烤红薯就能满足你一天46% 钾的需求！这也是我选择不吃薯条而吃烤洋芋的原因。The heart-healthy, secret ingredient in your tomato sauce? Lycopene, the natural antioxidant in tomatoes that gives them their red color. This important compound helps control blood pressure, prevent atherosclerosis, and lowers LDL cholesterol and triglycerides. 番茄酱中有什么有益心脏健康的成分？番茄红素，西红柿中的天然抗氧化剂，使它们呈现红色。这种重要的化合物有助于控制血压，防止动脉粥样硬化，并且可以降低低密度脂蛋白胆固醇和甘油三酯。Yes, eating dark chocolate really can help your health. Several studies have linked it
with a lower risk of cardiovascular disease and less calcified plaque
in the arteries. Opt for a bar with at least 75% cocoa and you'll get
the most flavonoids, the special antioxidants thought to be at play.是的，吃黑巧克力真的有助于你的健康。一些研究已经证明它或许可以帮助降低心血管疾病风险和减少动脉钙化斑块。选择大于75% 可可粉的巧克力棒，将会得到最多的类黄酮。而类黄酮是一种特别有用的特殊抗氧化剂。
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