Drink Alcohol in Moderation

适度饮酒

We've heard this adage¹ time and time again, but the adverse² effects of too much alcohol can't be stressed enough. While one or two glasses of red wine or a daily shot of tequila might have some health benefits, drinking to intoxication³ will put a lot of unnecessary stress on your heart, according to the American Heart Association. The reason why alcohol leads to hypertension is still largely unknown, but it is believed to be associated with an imbalance of the central nervous system, and a long list of other factors.

这句话我们听过一遍又一遍，但是过度饮酒带来的不利影响再怎么强调都不为过。据美国心脏协会表示，虽然一两杯红酒或每天喝一杯龙舌兰酒可能有利于健康，但喝酒喝到中毒会使你的心脏承受太多不必要的压力。酒精导致高血压的原因在很大程度上仍然是未知的，但人们认为这与中枢神经系统不平衡以及其他一系列因素相关。

Have Dark Chocolate for Dessert

甜点吃黑巧克力

Instead of having a bowl of ice cream or a sleeve of cookies, do your waistline and blood pressure a favor and snack on a bar of dark chocolate. Chocolate with a cocoa content over 80 percent may lower blood pressure through inhibition of angiotensin-converting enzyme⁴ (ACE⁵) - just like an ACE inhibitor you would get at the pharmacy⁶. Angiotensin is a powerful chemical produced by the body that causes the muscles surrounding blood vessels⁷ to contract, which increases blood pressure.

为了腰围和血压，不要捧着一碗冰淇淋或一盒饼干大吃特吃了，相反，你可以选择吃一块黑巧克力。恒星含量超过80%的巧克力可能会通过抑制血管紧张素转化酶（ACE）降低血压--就像你能在药房买到的ACE抑制剂一样。血管紧张素是人体分泌出的强效化学物质，会导致血管周围的肌肉收缩，从而使血压升高。

Lower Your Sodium⁸ Intake⁹

减少钠的摄入量

But don't exclude salt completely. Although the Mayo Clinic, The American Heart Association, and the National Heart, Lung, and Blood Institute have all called for a reduction in sodium intake for people with high blood pressure, a study involving more than 130,000 participants has concluded that "low-salt diets in people with and without high blood pressure may actually increase the risk of cardiovascular disease and death compared to average salt consumption." In response to these findings, the American Heart Association has reaffirmed their position that 1,500 milligrams of salt daily is best for ideal heart health.

但不要彻底不吃盐。尽管梅奥诊所、美国心脏协会和国家心肺血液研究所都呼吁高血压病人减少钠的摄入量，但一项涉及13万名参与者的研究已得出这样的结论："相比盐摄入量正常的人群，摄入低盐饮食的高血压病人和正常人群实则可能会增加患冠心病的风险，死亡率也相对高些"。为回应这些研究结果，美国心脏协会重申他们的立场：想要心脏健康？最好每天只摄入1500毫克的盐。

Only Eat Whole Grains

只吃全谷物食品

Research shows that eating whole grains is linked to a reduction in blood pressure, especially in overweight and obese¹⁰ individuals. One study concluded that when participants consumed a diet full of whole grains, their improvement in diastolic blood pressure (again, the lower number) was three times greater than that of the participants eating a diet of refined grains. With so many delicious and unique whole grains available, adding some to your diet should be easy.

研究表明吃全谷物食品能降低血压，对于过重和肥胖人士，其效果尤为明显。一项研究得出了这样的结论：当受试者摄入的饮食全是全谷物时，他们舒张血压的改善度是那些摄入了精制谷物受试者的三倍。由于市场上有很多美味独特的全谷物食品，因此在饮食中添加一些应该轻而易举。