如果你有高血壓，應(yīng)該選這種油

如果你有高血壓，應(yīng)該選這種油

Blood pressure is a vital statistic that measures the actual pressure of the blood in the artery walls, pumped out by the heart. The U.S. Centers for Disease Control and Prevention (CDC) explains that healthy blood pressure can change throughout the day, rising and falling with certain activities. However, a normal, healthy blood pressure typically hovers around, or less than, 120/80 mmHg.

血壓是一個重要的統(tǒng)計數(shù)據(jù)，它測量由心臟泵出的動脈壁中血液的實際壓力。美國疾病控制和預(yù)防中心(CDC)解釋說，健康的血壓會在一天中發(fā)生變化，隨著某些活動而上升或下降。然而，正常、健康的血壓通常徘徊在120/80 mmHg左右，或低于120/80 mmHg。

The Mayo Clinic reports that when blood pressure is too high, it is known as hypertension. Individuals with hypertension are at a higher risk for heart attack and stroke. Furthermore, the CDC shares that the kidneys, eyes, and brain can also be harmed when blood pressure remains high.

梅奧診所報告說，當(dāng)血壓過高時，稱為高血壓。高血壓患者心臟病發(fā)作和中風(fēng)的風(fēng)險更高。此外，CDC也認(rèn)為，當(dāng)血壓持續(xù)升高時，腎臟、眼睛和大腦也會受到傷害。

According to the CDC, there are many ways to manageblood pressure, including getting an adequate amount of exercise, managing stress, and maintaining a healthy diet. It's common knowledge that certain foods, like those high in sodium, should be avoided if you are living with hypertension. However, there are also some foods that have been shown to support healthy blood pressure.

根據(jù)疾病控制與預(yù)防中心的說法，控制血壓的方法有很多，包括適量運動、控制壓力和保持健康飲食。眾所周知，如果你患有高血壓，某些食物，如高鈉食物，應(yīng)該避免食用。然而，也有一些食物被證明有助于降血壓。

The Mayo Clinic reports that olive oil, a staple in the Mediterranean diet, helps reduce the risk of heart disease and stroke. A 2020 study published in the Nutrients journal found that, in both clinical and human studies, extra virgin olive oil (EVOO) has a significant positive impact on blood pressure levels. The researchers stated that the oil "appears to be the optimal fat choice in management protocols for hypertension in both otherwise healthy and cardiovascular patients."

梅奧診所(Mayo Clinic)報告稱，作為地中海飲食的主要成分，橄欖油有助于降低心臟病和中風(fēng)的風(fēng)險。2020年發(fā)表在《營養(yǎng)》雜志上的一項研究發(fā)現(xiàn)，在臨床和人類研究中，特級初榨橄欖油(EVOO)對血壓水平有顯著的積極影響。研究人員表示，在高血壓治療方案中，無論是健康的還是心血管疾病患者，橄欖油似乎都是最佳的脂肪選擇。

Another study published in the Archives of Internal Medicine found that adding 3-4 tablespoons of EVOO to your daily diet can potentially lower your blood pressure. The study found that participants were able to reduce their blood pressure medication dosage by up to 50% while using EVOO daily over the course of 1 year.

另一項發(fā)表在《內(nèi)科學(xué)檔案》上的研究發(fā)現(xiàn)，在日常飲食中添加3-4湯匙的特級初榨橄欖油有可能降低血壓。研究發(fā)現(xiàn)，參與者在一年內(nèi)每天使用特級初榨橄欖油，能夠?qū)⒀獕核幬飫┝拷档?0%。

A 2014 study published in the journal Lipids in Health and Disease showed that olive oil is the only monosaturated fat linked to a reduced risk of stroke and heart disease. With strong support and research pointing to olive oil as the healthiest fat to choose from.

2014年發(fā)表在《健康與疾病中的脂質(zhì)》雜志上的一項研究表明，橄欖油是唯一與降低中風(fēng)和心臟病風(fēng)險相關(guān)的單飽和脂肪。有了強有力的支持和研究表明橄欖油是最健康的脂肪選擇。