Fermented foods
发酵食品
Eating probiotic-rich foods has a modest effect on high blood pressure,per a review of nine studies.The study participants who saw a positive impact on their blood pressure had multiple species of probiotic bacteria regularly for more than 8 weeks.To boost your probiotic intake,try adding kimchi,kombucha,tempeh,and miso to your diet.
食用富含益生菌的食物对高血压的影响不大。但一项研究的参与者看到了益生菌对他们的血压有积极影响，在超过8周的时间里，他们定期食用多种益生菌。为了增加益生菌的摄入量，试着在饮食中加入泡菜、康普茶、豆豉和味噌。
Lentils
扁豆
Not only are lentils a great source of protein and fiber,but they can also affect blood pressure.Again,this is thanks to potassium—100 grams of split red lentils have more potassium than a banana,per Lentils.org.Here are 9 surprising things that you didn’t know were affecting your blood pressure.
扁豆不仅富含蛋白质和纤维，而且还会影响血压。这也要归功于钾——根据Lentils.org网站的数据，100克分裂的红豆比香蕉含有更多的钾。以下是你不知道的影响血压的9件令人惊讶的事情。
Yogurt
酸奶
If you’re not a fan of skim milk,yogurt could be a great alternative to fulfill your dairy needs and help fight/lower high blood pressure.According to the American Heart Association,women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk for developing high blood pressure.Dairy also contains calcium which is essential for healthy blood pressure since the mineral helps blood vessels tighten and relax when necessary,per Harvard Medical School.
如果你不喜欢脱脂牛奶，酸奶可能是一个很好的选择来满足你的乳制品需求，还能帮助你对抗/降低高血压。根据美国心脏协会(American Heart Association)的数据，每周喝五份或五份以上酸奶的女性患高血压的风险降低了20%。根据哈佛医学院的研究，乳制品还含有对健康血压至关重要的钙，因为这种矿物质可以帮助血管在必要时收缩和放松。
Berries
浆果
Flavonoids have been linked to lower blood pressure and hypertension.That’s why berries like blueberries and blackberries are good to have on hand to add to oatmeal,yogurt,or smoothies.One study found that people with hypertension who had the highest intake of antioxidants via berries reduced their risk of high blood pressure by 8 percent.Here are 6 serious health dangers of even slightly high blood pressure.
类黄酮与降低血压和高血压有关。这就是为什么像蓝莓和黑莓这样的浆果加在燕麦粥、酸奶或冰沙中是很好的选择。一项研究发现，通过浆果摄入最多抗氧化剂的高血压患者患高血压的风险降低了8%。这里有6种严重的健康危害，即使是轻微的高血压。
Garlic and herbs
大蒜和香草
Is there anything garlic can’t do?The vegetable is praised in natural medicine and is linked to lowering cholesterol and high blood pressure,too,according to Healthline.This natural antibiotic has the active ingredient allicin to thank for its health benefits.Plus,more research shows eating garlic alters how blood vessels dilate,resulting in blood pressure changes as well.
有什么是大蒜做不到的吗?据《健康连线》报道，这种蔬菜在天然药物中备受推崇，还能降低胆固醇和高血压。这种天然抗生素的活性成分蒜素对健康有益。此外，更多的研究表明，吃大蒜会改变血管的扩张方式，从而导致血压的变化。
Watermelon
西瓜
Some research on watermelon extract and high blood pressure suggests the amino acid citrulline found in the fruit may help manage high blood pressure.One study found those who took watermelon extract showed reduced blood pressure specifically in the ankles and arm arteries.Other studies on mice also show watermelon’s positive effect.Although more research is needed to determine the specifics,eating fruit like watermelon isn’t going to hurt.
一些关于西瓜提取物和高血压的研究表明，西瓜中发现的氨基酸瓜氨酸可能有助于控制高血压。一项研究发现，服用西瓜提取物的人，特别是脚踝和手臂动脉的血压降低。其他对老鼠的研究也显示了西瓜的积极作用。虽然还需要更多的研究来确定细节，但吃西瓜这样的水果不会有什么坏处。
Pistachios
开心果
As little as one serving of pistachios a day could reduce blood pressure,according to the results from one study.Another study also found that the nut may lower blood pressure during stressful times thanks to its effect on blood vessel tightening and heart rate.These are the 8 foods you need to watch out for if you have high blood pressure.
根据一项研究的结果，每天吃一点开心果就可以降低血压。另一项研究还发现，由于坚果对血管收缩和心率的影响，它可以在压力大的时候降低血压。如果你有高血压，这8种食物是你需要注意的。
Kiwis
奇异果
Kiwis are another fruit that positively impacts blood pressure.Some researchers studied how the fruit fares compared to apples.They found that eating three kiwis a day over eight weeks reduced blood pressure in people with slightly high blood pressure more so than eating one apple per day during the same time.A daily serving of kiwi was also found to reduce blood pressure in people with only mildly elevated levels.Kiwis are also an excellent source of vitamin C which can also also improve blood pressure.
奇异果是另一种对血压有积极影响的水果。一些研究人员比较了这种水果和苹果。他们发现在8周内每天吃3个猕猴桃比在同一时间每天吃一个苹果更能降低轻度高血压患者的血压。研究还发现，每天食用猕猴桃可以帮助有一点高血压的人降低血压。猕猴桃也是维生素C的极佳来源，维生素C也能改善血压。
Salmon and fish with omega-3’s
鲑鱼和含omega-3's的鱼
Fish,such as salmon,and others that have a high omega-3 content could benefit people with high blood pressure.Research shows these omegas can lower blood pressure.The American Heart Association recommends eating fatty fish at least twice per week.
鱼类，比如鲑鱼，以及其他富含omega-3的鱼类可能对高血压患者有益。研究表明这些omegas可以降低血压。美国心脏协会建议每周至少吃两次富含脂肪的鱼。
Cinnamon
肉桂
This spice could lower blood pressure in the short-term,according to an analysis of three studies.More research is necessary on the long-term impact,but a dash of cinnamon on your oatmeal or over fruit could do more good than harm.
根据对三个研究的分析，这种香料可以在短期内降低血压。有必要对其长期影响进行更多的研究，但在燕麦粥或水果中加入少许肉桂可能利大于弊。
Olive oil
橄榄油
Add olive oil to your blood pressure shopping list.The main reason for this benefit is because of polyphenols.These compounds are known for fighting inflammation and reducing blood pressure,according to UCDavis.That’s why olive oil is a key part of the DASH diet and one of the foods that lower blood pressure.Next,check out the 11 things you need to know about the DASH diet.
在你的血压购物单上加上橄榄油，它好的主要原因是多酚。据UCDavis说，这些化合物以消炎和降低血压而闻名。这就是为什么橄榄油是DASH饮食的关键部分，也是降低血压的食物之一。接下来，看看关于DASH节食法你需要知道的11件事。
