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5 个有益心脏健康的饮食窍门
上次更新时间： 2018年1月4日 | 3 分钟阅读时间
以下是我们的 5 个饮食小贴士，让您的心脏更健康。
心脏病是影响心脏的各种症状和疾病的总称。虽然有些心脏问题可能不是您所能控制的--例如，如果您有遗传性心脏缺陷--但您可以通过选择更健康的生活方式来降低患心脏病的风险。
遗憾的是，您无法完全逆转心脏病。但您也许可以通过更均衡的饮食来降低心脏病发作或中风的风险。以下是需要做出的 5 项改变。
用糙米代替白米
你知道所有的白米最初都是糙米吗？为了延长保质期而进行的碾米工序实际上使大米变白--但不幸的是，这一工序也使大米失去了许多营养成分，包括纤维、维生素和矿物质。
虽然白米经常被强化以弥补这一点，但糙米仍被认为在许多方面对人体更有益。它天然含有较高的纤维，有助于降低胆固醇水平，让您更快感到饱腹感。
增加绿色蔬菜的摄入量
多吃绿叶蔬菜--如水芹、西兰花、莴苣、羽衣甘蓝、大白菜和菠菜--被认为可以将心脏病的发病率降低 15.8%。
绿叶蔬菜不仅含有大量维生素 B、维生素 C 和维生素 K，还含有大量其他必需营养素，如铁、叶酸和核黄素，这些都对心脏有益。
使用不饱和油烹饪
烹饪和准备食物时应选择不饱和油，如橄榄油、大豆油或菜籽油。这有助于降低坏胆固醇（LDL）水平，提高好胆固醇（HDL）水平。
用鱼代替肥肉
红肉和加工肉类含有大量饱和脂肪和盐，这两种物质都会增加罹患心脏病的风险。
鱼类饱和脂肪含量低，但蛋白质含量高，是欧米伽-3 脂肪酸的重要来源，有助于降低甘油三酯水平、减缓动脉粥样硬化斑块的生长速度并降低血压。美国心脏协会建议每周至少吃 2 次（2 份）肥鱼。高脂鱼类包括三文鱼、鲭鱼、鲱鱼和沙丁鱼。
每周只需一份 6 盎司的肥鱼，就能满足欧米伽-3 的建议摄入量。如果您是素食主义者，可以从核桃、南瓜籽、亚麻籽和大豆等植物中摄取。
少吃加工食品，多吃水果
您是否容易在两餐之间吃零食？与其伸手去拿薯片、饼干或其他加工零食，不如试试大自然的原生美味。您可以选择各种水果来摄取每日所需的强效抗氧化剂、纤维、维生素 C、维生素 K、叶酸和钾。研究表明，这些营养成分可以大大降低血压，扭转胆固醇等心脏病的其他一些负面影响，甚至可以防止胆固醇 "氧化"（氧化过程会导致动脉斑块堆积，从而可能导致心脏病发作）。
更多有益心脏健康的饮食建议
一般来说，富含水果、蔬菜、全谷物（如燕麦和全麦面包）和低脂乳制品的健康均衡饮食对心脏有益。
高胆固醇会增加患心脏病的风险，因此应减少摄入容易增加胆固醇或饱和脂肪和反式脂肪含量高的食物，如：
- 肥肉和肉制品
- 全脂奶酪、牛奶、奶油和酸奶
- 椰子油和棕榈油
- 蛋糕和糕点
- 饼干和薯片等零食
相反，应尽量多吃：
- 瘦肉、豆类和豆腐
- 鱼类
- 蔬菜
- 坚果
- 脱脂和低脂乳制品
请咨询您的医生和营养师，了解有关控制血压、定期锻炼、保持健康胆固醇水平等方面的更多建议。
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Eating Fish Linked to Fewer Heart Attacks. (2014, November). Retrieved December 22, 2017, from https://www.health.harvard.edu/heart-health/eating-fish-linked-to-fewer-heart-attacks
Folate (Folic Acid). (n.d.). Retrieved December 22, 2017, from https://www.webmd.com/diet/supplement-guide-folic-acid#1
Folic Acid For Your Heart. (n.d.). Retrieved December 22, 2017, from https://www.webmd.com/heart-disease/news/20021122/folic-acid-for-your-heart
Green Tea May Lower Heart Disease Risk. (2012, December). Retrieved December 22, 2017, from https://www.health.harvard.edu/heart-health/green-tea-may-lower-heart-disease-risk
Healthy Eating: Eating Heart-Healthy Foods. (n.d.). Retrieved December 22, 2017, from https://www.webmd.com/heart-disease/eating-a-heart-healthy-diet
Kim, S. (2015, July 17). Heart Disease Overview. Retrieved December 22, 2017, from https://www.healthline.com/health/heart-disease
Leech, J. (2016, August 18). 12 Health Benefits of Pomegranate. Retrieved December 22, 2017, from https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate
Lowe, G. M. & Rahman, K. (2006). Garlic and Cardiovascular Disease: A Critical Review. American Society for Nutrition.
New Study Shows Aged Garlic Extract Can Reduce Dangerous Plaque Build-up in Arteries. (2016, January 21). Retrieved December 22, 2017, from https://www.sciencedaily.com/releases/2016/01/160121122158.htm
Pollock, R. L. (2016). The Effect of Green Leafy and Cruciferous Vegetable Intake on the Incidence of Cardiovascular Disease: A Meta-Analysis. JRSM Cardiovascular Disease.
Shaw, G. (2014, October 3). Can You Reverse Heart Disease? Retrieved December 22, 2017, from https://www.webmd.com/heart-disease/features/can-you-reverse-heart-disease#1
Thompson, D. (2014, June 5). Are You Eating Enough ‘Powerhouse’ Vegetables? Retrieved December 22, 2017, from https://www.webmd.com/food-recipes/news/20140605/are-you-eating-enough-powerhouse-vegetables#1
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