Fruits, Vegetables Can Lower Blood Pressure
From VOA Learning English, this is the Health & Lifestyle report.
We may not need another study telling us that fruits and vegetables are good for our bodies. But research and studies can help us to understand how foods affect our bodies in good ways and bad.
Researchers at the University of Southern California's Keck School of Medicine have found another great reason to eat more fruits and vegetables. They say that potassium-rich foods like sweet potatoes, avocados, spinach and bananas could help to lower your blood pressure.
High blood pressure, or hypertension, is an international problem. Experts at the World Health Organization say more than one billion people suffer from high blood pressure. The condition causes 51 percent of deaths from stroke and 45 percent of deaths due to heart disease.
Health officials in the U.S. say heart disease and stroke together kill more Americans each year than any other cause. Years of research have linked sodium, or salt, intake to increased blood pressure. So, officials advise people to use salt in moderation.
Experts at the United States Centers for Disease Control and Prevention say Americans get most of their sodium -- about 75 % -- from processed foods and eating at restaurants.
This is a good reason to eat fresh food prepared at home.
Alicia McDonough is a professor of cell and neurobiology at the Keck School of Medicine. She led this recent study.
McDonough says that eating less sodium is a well-known way to lower blood pressure. But she also says evidence suggests that eating more potassium may have an equally important effect on hypertension.
For her research, she examined studies that looked at the link between potassium and sodium.
McDonough found that people who ate more potassium generally had lower blood pressure unconnected to how much sodium they ate. Her research suggests that the body does creates a balance, using sodium to control potassium levels in the blood.
"When dietary potassium is high," she says, "kidneys excrete more salt and water, which increases potassium excretion." This process cleans the kidneys.
She explains that as humans evolved, they ate a diet rich in potassium, but low in sodium. This has lead us to crave sodium, not potassium.
"If you eat a typical Western diet," she says, "your sodium intake is high and your potassium intake is low." She adds that this greatly "increases your chances of developing high blood pressure."
McDonough published her study in the April 2017 issue of the American Journal of Physiology - Endocrinology and Metabolism.
Health experts at the CDC agree that "eating enough potassium each day can help balance out some of the harmful effects that high sodium intake can have on blood pressure." However, they also say that eating less sodium is important as well.
On its website, the CDC lists these fruits and vegetables -- and other foods -- as being good sources of potassium.
potato, baked with skin
leafy greens such as cooked beet greens, spinach and Swiss chard
sweet potato, baked in skin
fruit and vegetable juices such as prune, carrot, pomegranate, tomato and orange
plain nonfat yogurt
beans and lentils
and some types of fish such as salmon, mackerel, tuna and halibut
But how much potassium should we eat each day?
A 2004 study by the Institute of Medicine shows adults should eat about 4.7 grams of potassium a day to lower blood pressure. McDonough says eating about 60 grams of beans would provide 50 percent of that.
And that's the Health & Lifestyle report.
I'm Anna Matteo.
1.blood pressure 血压
Prime Minister Pavlov had been taken ill with high blood pressure.
2.have an effect on 对...有影响
I am sure that it will have an effect on our natural environment.
3.unconnected to 与...无关
Her question was unconnected to anything they had been discussing.
4.balance out 相抵；平衡
You need antioxidants to balance out the processes in your body that cause oxidation.
1.Experts at the World Health Organization say more than one billion people suffer from high blood pressure.
suffer from 忍受；患...病
Many kids suffer from acne and angst.
All children will tend to suffer from separation from their parents and siblings.
2.So, officials advise people to use salt in moderation.
in moderation 适量的；有节制的
The sun has a positive effect on our mood, skin and health when you use it in moderation.
Drinking wines in moderation is benefit to your health.
水果和蔬菜对身体有益的事实可能无需别的研究来佐证了 。不过调查和研究能够帮助我们了解食物如何从好坏两个方面影响着我们的身体 。
南加州大学凯克医学院的研究人员发现，人们需要多食用果蔬的另一个重要原因 。他们称，红薯、鳄梨、菠菜和香蕉等富含钾的食物有利于降低血压 。
高血压是一项国际难题 。世界卫生组织的专家们表示，超10亿人患有高血压 。高血压导致了51%的中风死亡率和45%的心脏病死亡率 。
美国卫生官员表示，心脏病和中风每年的致死率远超其它疾病因素 。多年的研究发现，纳或食盐的摄入与血压升高有关 。因此，卫生官员建议人们适量摄入食盐 。
艾丽西娅·麦克多诺（Alicia McDonough）是凯克医学院的细胞和神经学教授 。她主导了这项研究 。
麦克多诺表示，众所周知，少量摄入纳可降低血压 。但她还指出，有证据表明更多的钾摄入对降压的影响是同等重要的 。
麦克多诺发现，摄入钾含量多的人通常血压更低，这与纳摄入含量的多少无关 。她的研究表明，人体的确会利用纳控制血液中的钾含量以达到平衡状态 。
她说：“当饮食中钾离子水平较高时，肾脏分泌更多的盐和水，这会增加钾离子分泌 。”这一过程可以清理肾脏 。
她解释说，人类经进化更多地食用钾含量丰富但钠含量低的饮食 。这导致人体渴望摄入纳而不是钾 。”
她说：“如果你吃典型的西方饮食，那么你的钠摄入量较高，钾摄入量较低 。”她补充说，这会增加“你患上高血压的风险 。”
美国疾病控制和预防中心的健康专家认同：“每天摄入充足的钾有助于平衡较高的纳摄入对血压产生的不利影响 。”不过他们也指出，减少纳的摄入量也很重要 。
2014年，美国医学研究所发表的一项研究表明，成年人每天需摄入约4.7克钾来降低血压 。麦克多诺表示，食用约60克豆角能够助你实现近50%的每日钾含量的摄入目标 。