輕舟一葉
小楫輕舟，夢入芙蓉浦。
1. 芹菜
2. 冷水魚
3. 花椰菜
4. 蒲公英(我還是第一次聽說呢；蒲公英可以生吃，也可以清炒）
5. 燕麥為主的麥片
5. 黑豆
6. 漿果（草莓、藍莓、紅莓等）
7. 低脂奶製品（如牛奶、奶酪、酸奶等）
1. 餅幹、薯片、從商店裏買的烘烤食品(麵包、糕點等)
2. 煙熏或加工過的肉類
3. 減肥蘇打飲料
4. 紅肉
5. 罐裝的湯或食物
附上英文原文：
八種降低血壓的食物
8 Foods that Lower Blood Pressure:
http://health.yahoo.net/articles/nutrition/photos/8-foods-lower-blood-pressure#8
Plant-based diets and diets high in fruits and vegetables are strongly associated with lower blood pressure -- so much so that the National Institutes of Health (NIH) officially recommends adopting healthy eating practices as one of the primary actions to take to prevent or lower high blood pressure and hypertension.
Mark Houston, a physician and medical director of the Hypertension Institute of Nashville at Saint Thomas Hospital, recommends celery to patients as a natural remedy for lowering blood pressure. This recommendation isn't anything new: Doctors of Traditional Chinese Medicine (TCM) have been prescribing celery or celery root to patients with high blood pressure for more than a century. Studies have shown benefit in animals as well as humans.
Cold-water fish are rich in anti-inflammatory omega-3 fats, which are famous for their cardiovascular benefits. In particular, omega-3s lower blood pressure and reduce the risk of heart attack and stroke. Wild (not farmed) salmon, tuna, mackerel, cod, trout, halibut, herring, and sardines are among the best sources.
Nutritionally speaking, broccoli is a red-carpet regular, connecting the worlds of scientific research and natural health. This cruciferous veggie is hailed as a super-food because of its powerful antioxidant and anti-inflammatory properties. And when it comes lowering blood pressure, broccoli sells itself.
For more than a century, dandelion has been used as a cure-all for countless conditions and ailments in cultures around the world, particularly in its native Asia and Europe. The entire plant is edible, from leaves to roots. And in addition to lowering blood pressure, it's good for the liver, eyes, and skin.
How it works: A natural diuretic, dandelion helps reduce blood pressure by releasing excess sodium without the loss of potassium (as occurs with some over-the-counter diuretics). This is doubly important because excess sodium raises blood pressure by constricting blood vessels, while potassium helps regulate it. Dandelion is also loaded with magnesium, which dissolves blood clots and stimulates the production of nitric oxide, helping to relax and dilate blood vessels for better blood flow.
How much: Eat fresh dandelion greens in a salad, sauté dandelion roots in a stir-fry, or drink dried dandelion in a tea. Incorporate dandelion into your diet as often as you can; it's really good for you, and in any form you find it (except on your lawn), chances are that it's organic -- grown without harmful pesticides or herbicides.
In a 12-week study comparing whole-grain oat-based cereals to refined wheat-based cereals, researchers reported that 73 percent of hypertensive participants in the oats group were able to cut out their antihypertensive medications, or reduce them by half. The remaining participants also experienced significantly reduced blood pressure.
Legumes boast a high fiber-to-protein ratio that you won't find in any other type of food. This combination works wonders for regulating blood sugar and lowering blood cholesterol levels, both of which are related to maintaining normal blood pressure.
How they work: Black beans are a nutrient-dense source of fiber and magnesium, which are essential for healthy blood pressure levels. What puts them at a distinct advantage over other foods, though, is the folate you'll find in these legumes. Folate, also known as folic acid in its synthetic form, is a B-complex vitamin that appears to lower blood pressure (especially systolic blood pressure) by relaxing blood vessels and improving blood flow.
Calorie for calorie, berries are among the most nutritional foods on the planet when it comes to fiber and antioxidant capacity. All berries are great for you, but blueberries, strawberries, and raspberries are tops for their ability to help lower blood pressure, thanks to high doses of fiber, vitamin C, potassium, and other plant compounds.
How they work: All three berries are high in fiber, but raspberries rank highest: Just one cup delivers more than 33 percent of the daily value, for a mere 60 calories. A cup of strawberries offers 136 percent of the daily value for vitamin C. And blueberries contain a compound called pterostilbene that helps prevent plaque buildup in the arteries. Last but hardly least, berries are anti-inflammatory.
In a Dutch study of hypertension in adults 55 and older, researchers found that low-fat dairy products such as milk, cheese, and yogurt may help prevent hypertension.
How it works: The modest amount of fat in low-fat dairy is important because it increases the bioavailability of calcium, making it easier for the body to absorb. In addition, milk and dairy products offer blood-pressure-lowering magnesium and potassium.
分享在網頁上讀到的兩則健康與食物的文章：
1. 芹菜
2. 冷水魚
3. 花椰菜
4. 蒲公英(我還是第一次聽說呢；蒲公英可以生吃，也可以清炒）
5. 燕麥為主的麥片
5. 黑豆
6. 漿果（草莓、藍莓、紅莓等）
7. 低脂奶製品（如牛奶、奶酪、酸奶等）
1. 餅幹、薯片、從商店裏買的烘烤食品(麵包、糕點等)
2. 煙熏或加工過的肉類
3. 減肥蘇打飲料
4. 紅肉
5. 罐裝的湯或食物
附上英文原文：
八種降低血壓的食物
8 Foods that Lower Blood Pressure:
http://health.yahoo.net/articles/nutrition/photos/8-foods-lower-blood-pressure#8
Plant-based diets and diets high in fruits and vegetables are strongly associated with lower blood pressure -- so much so that the National Institutes of Health (NIH) officially recommends adopting healthy eating practices as one of the primary actions to take to prevent or lower high blood pressure and hypertension.
Mark Houston, a physician and medical director of the Hypertension Institute of Nashville at Saint Thomas Hospital, recommends celery to patients as a natural remedy for lowering blood pressure. This recommendation isn't anything new: Doctors of Traditional Chinese Medicine (TCM) have been prescribing celery or celery root to patients with high blood pressure for more than a century. Studies have shown benefit in animals as well as humans.
Cold-water fish are rich in anti-inflammatory omega-3 fats, which are famous for their cardiovascular benefits. In particular, omega-3s lower blood pressure and reduce the risk of heart attack and stroke. Wild (not farmed) salmon, tuna, mackerel, cod, trout, halibut, herring, and sardines are among the best sources.
Nutritionally speaking, broccoli is a red-carpet regular, connecting the worlds of scientific research and natural health. This cruciferous veggie is hailed as a super-food because of its powerful antioxidant and anti-inflammatory properties. And when it comes lowering blood pressure, broccoli sells itself.
For more than a century, dandelion has been used as a cure-all for countless conditions and ailments in cultures around the world, particularly in its native Asia and Europe. The entire plant is edible, from leaves to roots. And in addition to lowering blood pressure, it's good for the liver, eyes, and skin.
How it works: A natural diuretic, dandelion helps reduce blood pressure by releasing excess sodium without the loss of potassium (as occurs with some over-the-counter diuretics). This is doubly important because excess sodium raises blood pressure by constricting blood vessels, while potassium helps regulate it. Dandelion is also loaded with magnesium, which dissolves blood clots and stimulates the production of nitric oxide, helping to relax and dilate blood vessels for better blood flow.
How much: Eat fresh dandelion greens in a salad, sauté dandelion roots in a stir-fry, or drink dried dandelion in a tea. Incorporate dandelion into your diet as often as you can; it's really good for you, and in any form you find it (except on your lawn), chances are that it's organic -- grown without harmful pesticides or herbicides.
In a 12-week study comparing whole-grain oat-based cereals to refined wheat-based cereals, researchers reported that 73 percent of hypertensive participants in the oats group were able to cut out their antihypertensive medications, or reduce them by half. The remaining participants also experienced significantly reduced blood pressure.
Legumes boast a high fiber-to-protein ratio that you won't find in any other type of food. This combination works wonders for regulating blood sugar and lowering blood cholesterol levels, both of which are related to maintaining normal blood pressure.
How they work: Black beans are a nutrient-dense source of fiber and magnesium, which are essential for healthy blood pressure levels. What puts them at a distinct advantage over other foods, though, is the folate you'll find in these legumes. Folate, also known as folic acid in its synthetic form, is a B-complex vitamin that appears to lower blood pressure (especially systolic blood pressure) by relaxing blood vessels and improving blood flow.
Calorie for calorie, berries are among the most nutritional foods on the planet when it comes to fiber and antioxidant capacity. All berries are great for you, but blueberries, strawberries, and raspberries are tops for their ability to help lower blood pressure, thanks to high doses of fiber, vitamin C, potassium, and other plant compounds.
How they work: All three berries are high in fiber, but raspberries rank highest: Just one cup delivers more than 33 percent of the daily value, for a mere 60 calories. A cup of strawberries offers 136 percent of the daily value for vitamin C. And blueberries contain a compound called pterostilbene that helps prevent plaque buildup in the arteries. Last but hardly least, berries are anti-inflammatory.
In a Dutch study of hypertension in adults 55 and older, researchers found that low-fat dairy products such as milk, cheese, and yogurt may help prevent hypertension.
How it works: The modest amount of fat in low-fat dairy is important because it increases the bioavailability of calcium, making it easier for the body to absorb. In addition, milk and dairy products offer blood-pressure-lowering magnesium and potassium.
引起中風的五種食物（英文原文）：
5 Foods that Can Trigger a Stroke:
1. Crackers, chips, and store-bought pastries and baked goods
Muffins, doughnuts, chips, crackers, and many other baked goods are high in trans fats, which are hydrogenated oils popular with commercial bakeries because they stay solid at room temperature, so the products don't require refrigeration. Also listed on labels as "partially hydrogenated" or hydrogenated oils, trans fats are found in all kinds of snack foods, frozen foods, and baked goods, including salad dressings, microwave popcorn, stuffing mixes, frozen tater tots and French fries, cake mixes, and whipped toppings. They're also what makes margarine stay in a solid cube. The worst offenders are fried fast foods such as onion rings, French fries, and fried chicken.
2. Smoked and processed meats
Whether your weakness is pastrami, sausage, hot dogs, bacon, or a smoked turkey sandwich, the word from the experts is: Watch out.
3. Diet soda
Although replacing sugary drinks with diet soda seems like a smart solution for keeping weight down -- a heart-healthy goal -- it turns out diet soda is likely a major bad guy when it comes to stroke.
4. Red meat
This winter, when the respected journal Stroke published a study showing that women who consumed a large portion of red meat each day had a 42-percent higher incidence of stroke, it got nutrition experts talking. The information that red meat, with its high saturated fat content, isn't healthy for those looking to prevent heart disease and stroke wasn't exactly news. But the percentage increase (almost 50 percent!) was both startling and solid; the researchers arrived at their finding after following 35,000 Swedish women for ten years.
5. Canned soup and prepared foods
Whether it's canned soup, canned spaghetti, or healthy-sounding frozen dinners, prepared foods and mixes rely on sodium to increase flavor and make processed foods taste fresher. Canned soup is cited by nutritionists as the worst offender; one can of canned chicken noodle soup contains more than 1,100 mg of sodium, while many other varieties, from clam chowder to simple tomato, have between 450 and 800 mg per serving. Compare that to the American Heart and Stroke Association's recommendation of less than1,500 mg of sodium daily and you'll see the problem. In fact, a nutritionist-led campaign, the National Salt Reduction Initiative, calls on food companies to reduce the salt content in canned soup and other products by 20 percent in the next two years.
