這些食物會(huì)使你的心臟承載太多的負(fù)重

Heart disease is the number one killer of American adults; it takes the lives of 610,000 people each year, which is more than lung cancer, breast cancer, and skin cancer combined. Although heart disease and related complications can be genetic, your heart health is greatly impacted by lifestyle factors -- especially by what you eat.

心臟病是美國(guó)成人的頭號(hào)殺手；每年，因心臟病去世的人達(dá)61萬，這比因肺癌、乳腺癌和皮膚癌死亡的總?cè)藬?shù)還要多。盡管心臟病和相關(guān)的并發(fā)癥可能來自遺傳，但你的心臟健康在很大程度上會(huì)受到生活方式因素的影響--尤其是你吃的食物。

Most people assume dietary cholesterol is the number-one heart offender - after all, keeping your "bad" cholesterol (LDL) down and your "good" cholesterol (HDL) is essential for heart health - but recent research proves there's no correlation between eating cholesterol and the levels of cholesterol in your blood. Instead, there are plenty of other foods that could be taking a heavy toll on your heart health without you realizing.

大多數(shù)人認(rèn)為飲食中的膽固醇是影響心臟健康的頭號(hào)因素--畢竟，保持低水平的"壞"膽固醇（低密度脂蛋白）和"好"膽固醇（高密度脂蛋白）對(duì)你的心臟健康是至關(guān)重要的--但最近的研究證明攝入膽固醇與血液中的膽固醇水平并沒有聯(lián)系。相反，在你沒有意識(shí)到的情況下，很多其它食物可能會(huì)對(duì)你的心臟健康造成重大傷害。

1. Added sugar

1. 添加糖

The sweet stuff that's lurking in everything from candy to pasta sauce to ketchup is one of the worst offenders for your heart. "I am on a crusade against sugar," says Adam Splaver, MD, clinical cardiologist and co-founder of NanoHealthAssociates. "Anything that has glucose, fructose or any sort of sugar is bad for your heart as it increases inflammation and inflammation begets cardiovascular disease."

從糖果到意大利面醬再到番茄醬，潛伏在一切食物中的糖是禍害心臟健康的最主要因素之一。"我正在討伐糖，"納米健康協(xié)會(huì)（NanoHealthAssociates）的臨床心臟病專家兼聯(lián)合創(chuàng)始人亞當(dāng)·斯布拉瓦爾博士說道。"含有葡萄糖、果糖或任何其它形式的糖的食物都不利于你的心臟健康，因?yàn)檫@些糖會(huì)增加炎癥，而炎癥會(huì)導(dǎo)致心血管疾病。"

The FDA recommends people no more than consume 50 grams of added sugar a day, but the American Heart Association recommends no more than 36 grams of added sugar for men and 25 grams for women for optimal heart health. If you're trying to protect your heart, it's best to keep it within the 25-36 grams range, using a book like Zero Sugar Diet, or develop a plan with your doctor.

美國(guó)食品與藥品管理局建議人們每天攝入的添加糖不要超過50克，但美國(guó)心臟協(xié)會(huì)建議，若想獲得最佳心臟健康，那男性攝入的添加糖不要超過36克，女性不要超過25克。如果你試圖保護(hù)自己的心臟，那最好將添加糖的攝入量控制在25至36克之間，可以參照《零糖飲食》（Zero Sugar Diet）之類的書籍或是和醫(yī)生制定一個(gè)飲食計(jì)劃。

2. High Fructose Corn Syrup

2. 高果糖玉米糖漿

Sugar, in general, is bad for your heart, but high fructose corn syrup could be one of the worst offenders. Dr. Splaver warns that fructose can overload your liver and cause insulin resistance. This can lead to metabolic disorders such as type II diabetes.

總的來說，糖不利于你的心臟健康，但高果糖玉米糖漿是最不利于心臟健康的因素之一。斯布拉瓦爾醫(yī)生警告：果糖會(huì)使你的肝臟負(fù)重太多，引起胰島素抵抗。這可能會(huì)導(dǎo)致代謝紊亂，如2 型糖尿病。

3. Baked goods

3. 烘焙食品

"Baked goods have a double whammy of sugar and hidden saturated fat," Dr. Splaver says. "[They] generally have no nutritional value and often contain hidden saturated fat and hydrogenated shortenings, which may raise your bad cholesterol (LDL)." Some hydrogenated shortenings contain trans fats, which have been shown to raise cholesterol levels.

"烘焙食品含雙份糖和隱藏的飽和脂肪，"斯布拉瓦爾醫(yī)生說道。"他們通常沒有營(yíng)養(yǎng)價(jià)值，而且還含有隱藏的飽和脂肪和氫化起酥油，可能會(huì)引起人體內(nèi)的壞膽固醇（低密度脂蛋白）水平升高。"有些氫化起酥油含有反式脂肪，研究已證明這種脂肪能使膽固醇水平升高。

Heart disease is the number one killer of American adults; it takes the lives of 610,000 people each year, which is more than lung cancer, breast cancer, and skin cancer combined. Although heart disease and related complications can be genetic, your heart health is greatly impacted by lifestyle factors -- especially by what you eat.

心臟病是美國(guó)成人的頭號(hào)殺手；每年，因心臟病去世的人達(dá)61萬，這比因肺癌、乳腺癌和皮膚癌死亡的總?cè)藬?shù)還要多。盡管心臟病和相關(guān)的并發(fā)癥可能來自遺傳，但你的心臟健康在很大程度上會(huì)受到生活方式因素的影響--尤其是你吃的食物。

Most people assume dietary cholesterol is the number-one heart offender - after all, keeping your "bad" cholesterol (LDL) down and your "good" cholesterol (HDL) is essential for heart health - but recent research proves there's no correlation between eating cholesterol and the levels of cholesterol in your blood. Instead, there are plenty of other foods that could be taking a heavy toll on your heart health without you realizing.

大多數(shù)人認(rèn)為飲食中的膽固醇是影響心臟健康的頭號(hào)因素--畢竟，保持低水平的"壞"膽固醇（低密度脂蛋白）和"好"膽固醇（高密度脂蛋白）對(duì)你的心臟健康是至關(guān)重要的--但最近的研究證明攝入膽固醇與血液中的膽固醇水平并沒有聯(lián)系。相反，在你沒有意識(shí)到的情況下，很多其它食物可能會(huì)對(duì)你的心臟健康造成重大傷害。

1. Added sugar

1. 添加糖

The sweet stuff that's lurking in everything from candy to pasta sauce to ketchup is one of the worst offenders for your heart. "I am on a crusade against sugar," says Adam Splaver, MD, clinical cardiologist and co-founder of NanoHealthAssociates. "Anything that has glucose, fructose or any sort of sugar is bad for your heart as it increases inflammation and inflammation begets cardiovascular disease."

從糖果到意大利面醬再到番茄醬，潛伏在一切食物中的糖是禍害心臟健康的最主要因素之一。"我正在討伐糖，"納米健康協(xié)會(huì)（NanoHealthAssociates）的臨床心臟病專家兼聯(lián)合創(chuàng)始人亞當(dāng)·斯布拉瓦爾博士說道。"含有葡萄糖、果糖或任何其它形式的糖的食物都不利于你的心臟健康，因?yàn)檫@些糖會(huì)增加炎癥，而炎癥會(huì)導(dǎo)致心血管疾病。"

The FDA recommends people no more than consume 50 grams of added sugar a day, but the American Heart Association recommends no more than 36 grams of added sugar for men and 25 grams for women for optimal heart health. If you're trying to protect your heart, it's best to keep it within the 25-36 grams range, using a book like Zero Sugar Diet, or develop a plan with your doctor.

美國(guó)食品與藥品管理局建議人們每天攝入的添加糖不要超過50克，但美國(guó)心臟協(xié)會(huì)建議，若想獲得最佳心臟健康，那男性攝入的添加糖不要超過36克，女性不要超過25克。如果你試圖保護(hù)自己的心臟，那最好將添加糖的攝入量控制在25至36克之間，可以參照《零糖飲食》（Zero Sugar Diet）之類的書籍或是和醫(yī)生制定一個(gè)飲食計(jì)劃。

2. High Fructose Corn Syrup

2. 高果糖玉米糖漿

Sugar, in general, is bad for your heart, but high fructose corn syrup could be one of the worst offenders. Dr. Splaver warns that fructose can overload your liver and cause insulin resistance. This can lead to metabolic disorders such as type II diabetes.

總的來說，糖不利于你的心臟健康，但高果糖玉米糖漿是最不利于心臟健康的因素之一。斯布拉瓦爾醫(yī)生警告：果糖會(huì)使你的肝臟負(fù)重太多，引起胰島素抵抗。這可能會(huì)導(dǎo)致代謝紊亂，如2 型糖尿病。

3. Baked goods

3. 烘焙食品

"Baked goods have a double whammy of sugar and hidden saturated fat," Dr. Splaver says. "[They] generally have no nutritional value and often contain hidden saturated fat and hydrogenated shortenings, which may raise your bad cholesterol (LDL)." Some hydrogenated shortenings contain trans fats, which have been shown to raise cholesterol levels.

"烘焙食品含雙份糖和隱藏的飽和脂肪，"斯布拉瓦爾醫(yī)生說道。"他們通常沒有營(yíng)養(yǎng)價(jià)值，而且還含有隱藏的飽和脂肪和氫化起酥油，可能會(huì)引起人體內(nèi)的壞膽固醇（低密度脂蛋白）水平升高。"有些氫化起酥油含有反式脂肪，研究已證明這種脂肪能使膽固醇水平升高。