🫀保持心脏健康
美国头号“杀手”是心脏病。据美国疾病控制与预防中心（CDC）统计，每年约有61万人死于心脏病——占全部死亡人数的约四分之一。心脏病的主要原因是动脉堵塞。动脉会被一种由钙、胆固醇及其他血液循环物质组成的脂肪斑块堵住。洛杉矶西达赛奈医学中心斯密特心脏研究所的心脏病专家弗洛里安·拉德医生（Dr. FlorianRader）指出：“没有一种’神奇食物’能像管道疏通剂那样清除动脉里的斑块。但良好的生活习惯能减缓这一过程。保持健康体重与饮食结构，是你能掌控的关键因素之一。而且——开始永远不嫌晚。”
🍽️ 20种有助于预防动脉堵塞的食物
1. 燕麦（Oats）
二十多年前，美国FDA就批准了燕麦的“有益心脏健康”标签，研究也不断发现它的新益处。注册营养师、畅销书《标签到餐桌》的作者邦妮·陶布–迪克斯（Bonnie Taub-Dix）表示，燕麦中丰富的可溶性膳食纤维能有效降低“坏”胆固醇（LDL）。拉德医生解释说：“胆固醇会逐渐渗入血管内层，形成斑块。”多数美国人摄入的纤维长期不足，而每杯燕麦中含约4克纤维，可弥补这一缺口。
2. 豆类（Beans）
黑豆每杯所含的可溶性纤维是燕麦的三倍。此外，色彩鲜艳的豆类（如黑豆、红芸豆）富含抗氧化物，能抵抗促发心脏病的炎症反应。
3. 扁豆（Lentils）
扁豆与豆类同属豆科，富含植物蛋白、纤维和钙钾镁等矿物质。动物实验显示，扁豆有助于修复高血压导致的血管损伤。它脂肪含量极低，却富含蛋白质与纤维，有助于降低血压。
4. 鱼类（Fish）
富含Omega-3脂肪酸的鱼类（如三文鱼、鲭鱼）不仅有益大脑，也有益心脏。Omega-3能抗炎、减缓斑块形成。营养师建议每周食用两次富脂鱼，以摄取足量Omega-3。
5. 鳄梨（Avocados）
过去人们认为脂肪有害心脏，但研究发现，鳄梨中的单不饱和脂肪和多不饱和脂肪能降低坏胆固醇、提升好胆固醇（HDL）。鳄梨同时含有丰富纤维，对心脏健康有益。
6. 开心果（Pistachios）
坚果富含健康脂肪，而开心果还额外含有植物固醇（Plant Sterols），这种成分能阻止胆固醇在肠道吸收。若对坚果过敏，可从芝麻中摄取植物固醇。
7.
姜黄（Turmeric）
这种印度传统香料中的**姜黄素（Curcumin）**是一种强效抗氧化物，能防止脂肪沉积在血管内形成堵塞。若不习惯咖喱口味，可尝试“黄金奶”（姜黄牛奶）。
8. 西兰花（Broccoli）
西兰花属于十字花科蔬菜，含有名为**萝卜硫素（Sulforaphane）**的活性物质，可激活体内防御系统，抵御动脉堵塞。它还含丰富纤维，具有抗炎作用。
9. 芦笋（Asparagus）
芦笋富含槲皮素（Quercetin），能防止斑块黏附在动脉壁上。营养专家安塞尔（Karen Ansel）建议：“无论是有家族史还是仅为预防，芦笋都应列入你的购物清单。”
10. 西瓜（Watermelon）
西瓜是瓜氨酸（Citrulline）的最佳天然来源。这种氨基酸有助于生成一氧化氮（Nitric Oxide），从而放松血管、保持弹性，帮助控制血压。
11. 全谷物（Whole Grains)
别被“碳水化合物有害”误导——全谷物面包或意面同样健康。研究发现，每天多摄入10克全谷物，心脏病风险可降14%，心梗致死率可降25%。这归功于其丰富的纤维，能帮助身体排出胆固醇，并促进肠道“好菌”生长，间接有益心脏。
12. 含DHA的牛奶（Milk with DHA）
随着年龄增长，动脉会逐渐变硬，影响血流。Omega-3脂肪酸（尤其是DHA）有助于保持动脉弹性。若不喜吃鱼，可选择添加DHA的牛奶或鸡蛋。
13. 马铃薯（Potatoes）
别急着排斥土豆——它含有丰富的钾元素，是香蕉的两倍以上。钾有助于调节血压。土豆也含适量纤维，只要不油炸、不加黄油或酸奶油，就是健康选择。
14.
黑巧克力（Chocolate）
可可豆富含类黄酮（Flavanols），具有抗氧化功效。 研究显示，适量食用黑巧克力可降低心衰风险。选择可可含量70%以上的黑巧克力最为理想。
15. 咖啡（Coffee）
咖啡豆同样富含抗氧化物。研究表明，咖啡摄入与较低的心脏病风险有关。实验发现，相当于每天4杯咖啡的咖啡因能改善血管内皮细胞的功能。
16. 红酒（Wine）
少量红酒可能有助心脏健康，但需适量谨慎。研究仅显示相关性而非因果关系。建议女性每天不超过一杯（约120毫升），男性不超过两杯。
同类效益也可来自其他类型酒精。
17. 鸡蛋（Eggs）
曾被认为含胆固醇过高，但新研究指出，膳食胆固醇对血胆固醇影响有限。鸡蛋中的脂肪可提升“好”胆固醇（HDL）。中国发表在《Heart》杂志的研究发现，适量吃蛋（每天少于一个）的人，心脏病风险降低约11%。
18. 浆果（Berries）
浆果富含纤维和抗氧化物。《循环》（Circulation）杂志研究指出，每周食用三次浆果的女性，心脏病风险降低三分之一。关键功效来自花青素（Anthocyanins），能扩张血管，促进血液流动。
19. 绿茶（Green Tea）
绿茶中的EGCG化合物能减少动脉壁脂肪沉积，还可降低坏胆固醇和甘油三酯。英国研究者还发现，EGCG可能有助治疗阿尔茨海默病。
20. 发酵食品（Fermented Foods）
益生菌有助于肠道健康，而像泡菜、酸奶、康普茶、菠萝发酵饮（tepache）等发酵食品，能补充肠道好菌。新兴研究表明，这些食物可降低血压与坏胆固醇（LDL）水平。
❤️ 结语
动脉堵塞无法依靠“特效食物”逆转，但长期健康饮食与生活方式能显著减缓其发展。富含膳食纤维、Omega-3、抗氧化物与钾元素的食物是守护心脏的“四大支柱”。适量饮食、减少炎症、保持体重稳定，就是最实在的“护心良方”。
Original Scource with Pictures omitted
Keep your heart healthy
The number one killer in the United States is heart disease: According to the Centers for Disease Control and Prevention (CDC), 610,000 people die from it every year—that is about
one out of every four deaths. The cause of heart disease is generally clogged arteries. These blood vessels can be blocked by fatty plaque that contains calcium, cholesterol, and other substances that circulate in the blood. “There is no one magic food that acts like Drano and cleans out the accumulated plaque,” says Florian Rader, MD, a cardiologist at the Smidt Heart Institute at Cedars-Sinai Medical Center in Los Angeles. “But good habits can help slow down that process, and maintaining a healthy weight and diet is one factor you can control to a great degree. And,” he says, “It’s never too late to start.”
Oats
Here’s a step forward in helping your arteries: It’s been more than 20 years since the FDA approved heart-healthy claims for these whole grains, and research keeps uncovering new benefits. The main one, saysBonnie Taub-Dix, RD, author of Read It Before You Eat It: Taking You from Label to Table, is their rich
supply of soluble fiber, which has been shown to lower bad LDL cholesterol levels. Why that’s good foryour arteries, according to Dr. Rader: “Cholesterol can seep into the inner layer of blood vessels and form plaque over time.” Since most Americans fall chronically short on fiber, the four grams per cup that oats
deliver are a welcome addition. Here’s more on what to eat to lower cholesterol.
Beans
A great source of soluble fiber—black beans have three times as much of it per cup as oats. Another perk:
Antioxidants, which are especially abundant in colorful varieties such as black beans and red kidney beans,may fight inflammation that contributes to heart disease. Check out these 10 heart-healthy meals cardiologists make for themselves.
Lentils
These protein-packed discs come from the same legume family as beans, which means that they pack many similar benefits. Preliminary research in rats found that lentils appear to reverse the damage to blood vessels caused by high blood pressure. Plus, lentils are at the top of the food spectrum for protein and fiber content, with very little fat, and contain calcium, potassium, and magnesium—all minerals that can help lower blood pressure. Find out the best and worst diets for heart health.
Fish
A lot of the research on omega-3 fatty acids focuses on brain health, but these potent anti-inflammatories have benefits for your ticker, too. Research links inflammation inside your body to a number of chronic diseases and conditions, including plaque buildup, says Dr. Rader. So there’s speculation that reducing inflammation might reduce plaque in your arteries. Eating fatty fish such as salmon and mackerel is one way to get your fill of omega-3s, so try to eat some at least twice a week, says Taub-Dix.
Avocados
Fat of any kind used to be at the top of the list of things that are bad for your heart. Not anymore:
Research reveals that mono- and polyunsaturated fats, like those found in avocados, are heart-healthy because they help lower bad LDL cholesterol and raise good HDL cholesterol, says Taub-Dix. These green fruits also contain a decent amount of fiber. Read more about the heart-healthy benefits of avocados.
Pistachios
Nuts are another good source of heart-healthy fats, and pistachios have this bonus: They’re filled with plant sterols, the same substances in cholesterol-lowering products that help block cholesterol absorption in your gut, says Karen Ansel, RD, author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.
If you’re allergic to nuts, you can also get plant sterols from sesame seeds.
Turmeric
In recent years, more people have started recognizing the health-boosting properties of this brilliant yellow spice traditionally used in Indian cuisine. A substance in the spice, curcumin, is an antioxidant that may help prevent fatty deposits from building up and blocking arteries, Ansel says. If you’re not a huge fan of curry, try a golden latte made with the spice.
Broccoli
Scientists have known for years that cruciferous veggies like broccoli have cancer-fighting abilities, but researchers are also examining broccoli’s role in heart health. There’s evidence that a compound in it called sulforaphane may assist the body’s natural defenses against arterial clogs by activating a certain kind of protein, says Ansel. Broccoli also has fiber and anti-inflammatory properties. Read about how this and 11 other foods can help lower blood pressure.
Asparagus
Another green giant as far as heart health goes, these fibrous stalks are rich in quercetin, a phytonutrient that prevents plaque from sticking to your arteries. “Whether you have a family history of heart disease or are simply trying to prevent it, asparagus should be at the top of your shopping list,” Ansel says. Find out the 10 healthiest vegetables you can eat.
Watermelon
The reason cardiologists seem obsessed with taking your blood pressure? When it’s elevated, it can eventually wear out the lining of your blood vessels, leaving them less elastic and able to function normally. That can increase your risk for a heart attack or stroke. This juicy melon can help. “Watermelon is the number one source of citrulline,” says Ansel. Citrulline is an amino acid the body uses to produce nitric oxide, which may help keep blood vessels relaxed and pliable.
Whole grains
You may have the impression that carbs aren’t good for you, but that isn’t true. Whole grains—even in bread and pasta—are part of a heart-healthy diet. According to an analysis published in the Archives of Internal Medicine, for every 10 grams of whole grains people eat each day, their risk of heart disease dropped 14 percent; even better, their odds of dying from a heart attack fell 25 percent. This may be because whole grains are loaded with fiber, says Angela Lemond, RDN, a Plano, Texas-based nutritionist and national spokesperson for the Academy of Nutrition and Dietetics. “Fiber helps pull cholesterol out of the body. It is also known to help promote the growth of good bacteria in the gut, which can have an indirect benefit on heart health.” Try swapping refined grains for unprocessed ones to reap the benefits.
Milk with DHA
As aging arteries stiffen up, says Lemond, they can begin to restrict your blood flow. Omega-3 fatty acids promote cardiovascular health—especially one known as docosahexaenoic acid (DHA). It’s most commonly found in seafood, but if you’re not a fish fan, try DHA-fortified milk and eggs. (Read about the 12 lifesaving breakthroughs in heart health.)
Potatoes
Yes, you can have potatoes. Spuds are full of potassium: They give you more than double the amount in an average banana. That’s key because less than 2% of Americans are getting their recommended daily amount of potassium, and it’s helpful in regulating your blood pressure. Potatoes also have a decent amount of fiber, so as long as you don’t deep-fry them or slather them in butter and sour cream, they can be a surprisingly healthy choice.
Chocolate
How to help your arteries? Consider some chocolate. Cocoa beans are rich in flavanols—plant compounds that have antioxidant properties and may benefit your heart. A 2017 analysis of the research done on chocolate published in the journal Nutrients found that people who regularly ate chocolate (in
moderation) had a lower risk of heart failure. Nutritionists recommend dark chocolate over other types—that high cacao percentage (above 70 percent) means the bar has more beneficial compounds. (Eat more of these 12 foods if you want to improve your circulation.)
Coffee
Like a lot of beans, coffee beans—and the java you get from them—deliver healthy antioxidants. In research, coffee seems to have potential to lower the risk of cardiac disease; the caffeine may also help your ticker. When scientists recently gave mice the caffeine equivalent of four cups of coffee, they discovered that the cells lining the mice’s blood vessels began to work more efficiently.
Wine
While most nutritional guidelines acknowledge that a little wine (and other types of alcohol) in moderation may be good for your heart, they do so with a strong caution, says Dr. Rader. He points out that there’s no direct cause and effect—researchers haven’t established that drinking wine lowers your risk; they only know that people with a lower risk of heart disease tend to drink wine. That’s why no one is handing out free passes to drink as much as you want: Limit yourself to no more than one four-ounce glass of wine a day if you’re a woman—two for men. Keep in mind you might get similar benefits with any type of alcohol.
Eggs
Heart specialists used to warn people to stay away from eggs because they have a lot of cholesterol. But the research suggests that the cholesterol in your food doesn’t have that much of an impact on the levels in your blood, says Taub-Dix. In fact, fats in eggs seem to boost the good HDL cholesterol in your blood (it
helps prevent the buildup of plaque in vessel walls). A study conducted in China and published in the journal Heart suggested that a moderate intake of eggs (less than one a day) was associated with an 11 percent lower risk of heart disease compared with never eating them. (Don’t miss these 30 ways to reduce your risk of heart disease and stroke.)
Berries
They’re fiber- and antioxidant-rich, and one study, published in Circulation: The Journal of the American Heart Association, found that eating three servings a week may reduce the risk of a heart attack by a third in women. Researchers credit anthocyanins, compounds in berries that may help dilate blood vessels, making it easier for blood to pass through. Find out the 10 things you can do to keep your heart valves healthy.
Green tea
Benefits abound in this brew—and British researchers found a potential new bonus: They were focusing on a compound known as EGCG, which has shown promise in treating Alzheimer’s disease. The researchers found that the same molecule could shrink fatty deposits on artery walls. In previous research, scientists demonstrated that green tea could lower bad LDL cholesterol and triglycerides, too.
Fermented foods
Probiotics get a lot of attention because they support the populations of healthy bacteria in your gut. But did you know that you can repopulate your intestines with the good healthy bacteria found in foods like kimchi, yogurt, tepache and kombucha? Emerging research indicates that the foods (and the bacteria they contain) may help lower your blood pressure and bad LDL cholesterol levels.
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