【云端转发云小优地址】云端转发云小优测试卡-云端转发云小优教程
成为代理价格更低
成为代理价格会更低
累计浏览人次
随时随地访问
云端云小优登陆地址：yxy.haoljd.cn
云小优后台地址:adminyxy.haoljd.cn
视频教程：http://file.haoljd.cn/video.mp4video.mp4
复制粘贴到浏览器打开)
得舒饮食法（即防治高血压饮食法）和地中海饮食法并列排行榜榜首。
Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting highblood pressure. You don't have to track each one, though.
钾、钙、蛋白质和纤维等营养成分对预防和治疗高血压至关重要。但是，你不必太过精细记录上述各营养素的摄取量。
Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, leanprotein and low-fat dairy), while limiting foods that are high in saturated fat, such as fattymeats, full-fat dairy foods and tropical oils, and sugar-sweetened beverages and sweets.
只要多吃水果、蔬菜、全谷物、瘦肉蛋白和低脂乳品等众所周知的有益食物，少摄入含糖饮料、甜食，以及肥肉、全脂乳品、热带油脂等富含饱和脂肪的食物就可以了。
Top it all off by cutting back on salt!
最重要的是，少吃盐！
✔ Do: Serve up lean poultry and fish in moderation.
适量食用禽类瘦肉和鱼。
They’re low-fat, heart-healthy choices.
它们脂肪含量低，且对心脏有益。
✔ Do: Satisfy your sweet tooth with fruit.
用水果来满足你对甜食的渴求。
Skip the sugary, fat-laden desserts.
戒掉高糖高脂的甜品。
✔ Do: Have low-fat or fat-free dairy.
食用低脂或脱脂的乳品。
Lowering your fat intake is important for a heart-healthy diet.
减少脂肪摄入对保持心脏健康十分重要。
✔ Do: Be moderately physically active for at least 2 hours and 30 minutes per week.
适量锻炼，每周至少运动两个半小时。
✖ Don’t: Reach for the saltshaker.
控制自己，远离盐瓶。
Instead, season your dishes with herbs, spices or lemon zest. Your heart will thank you.
可以用香草、香料或柠檬皮等调味。你的心脏会因此受益。
Tuna salad on a bed of lettuce
吞拿鱼配生菜
A tuna salad on top a bed of lettuce is one option that is a delicious source of protein andvitamins.
美味的吞拿鱼配生菜是蛋白质和维生素的优质选择。
Bran flakes
麦片
Breakfast needn’t be complicated. Pour a bowl of bran flakes, douse in low-fat milk and topwith blueberries or sliced peaches to sweeten without added sugar.
早餐从简即可。用低脂牛奶泡一碗麦片，撒上点蓝莓或桃片代替糖来增加甜味。
Mediterranean diet pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.
位于波士顿的非盈利智库Oldways与哈佛大学合作，总结出地中海饮食金字塔（Mediterranean dietpyramid），来看看具体怎么吃：
Eat fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt inmoderation, while saving sweets and red meat for special occasions.
每周至少吃几次鱼类和海鲜；适量食用禽类、蛋类、奶酪和酸奶，偶尔吃点甜食和红肉。
Top it off with a splash of red wine (if you want), remember to stay physically active and you'reset.
除此之外，小酌红酒（如果你喜欢的话），坚持运动，这就是地中海饮食法的秘籍啦。
Daily beverage recommendations: 6 glasses of water; wine in moderation.
每日推荐饮品：6杯水，适量红酒。
Monthly: red meat.
每月吃几次红肉。
Weekly: fish, poultry, eggs and sweets.
每周吃几次鱼、禽类、蛋和甜食。
Daily: bread, pasta, rice, couscous, polenta, other whole grains & potatoes, fruits, beans, legumes & nuts, vegetables, olive oil, cheese & yogurt.
每天吃面包、意式面食、米饭、蒸粗麦粉、玉米粥、其他全谷物和土豆、水果、豆类、坚果、蔬菜、橄榄油、奶酪和酸奶。
Daily physical activity.
每天锻炼身体。
✔ Do: Have a glass of red wine with dinner.
晚餐喝一杯红酒。
It’s a staple of many Mediterranean diets, and research suggests it may do your heart a favor.
这是地中海饮食的惯例，研究表明红酒或对心脏有益。
✖ Don’t: Eat much red meat.
不要吃太多红肉。
It’s high in saturated fat and has been linked to cancer and heart disease. Have it no morethan a few times per month, suggests Oldways.
红肉含有大量饱和脂肪，与癌症和心脏病的发作有一定联系。Oldways智库建议每月最多只能食用几次红肉。
Greek yogurt
希腊酸奶
Add strawberries or raspberries and a teaspoon of honey to sweeten. To make it a morecomplete breakfast, this can be paired with a slice of whole-grain toast "buttered" withsmashed avocado.
加点草莓、树莓或一勺蜂蜜来增加甜度。用它搭配一片涂了牛油果泥的全谷物面包片，就是一顿丰盛的早餐啦。
Roasted almonds
烤杏仁
Grab a handful for a protein-packed snack that will keep you from loading up on sugary junklater in the day.
抓一小把杏仁作为高蛋白零食吧，它可以抑制你过会儿吃垃圾甜食的冲动。
