盘点10个日常生活中有效降血压的办法(上)

 　　We all know about high blood pressure – for some of us it is a bit of a joke – that thing that happens to cranky, unpleasant, angry old men.

　　高血压，可谓众所周知——但有些人并不在意——他们觉得只有脾气暴躁、不好相处、易怒的老人才会得高血压。

　　If you close your eyes you can just see the cartoon of the office slave being chastised¹ by the angry big boss with the red nose, bulging² eyes and fist banging on the desk.

　　如果你闭上眼，可能会想到这样的卡通画面：“办公室奴隶”被生气的大老板责备，大老板红鼻子，鼓眼镜，攥拳砸桌子。

　　Of course someone that unpleasant deserves high blood pressure – his blood probably boils on a regular basis!

　　有些讨厌的人就该得高血压——他的血可能定期沸腾。

　　The thing is that you don't have to be angry (or a wealthy, impatient, bullying³ capitalist) to suffer from high blood pressure.

　　其实，不是生气（或富有、无耐心、为富不仁）就该得高血压。

　　The disease can be asymptomatic for years, that is you won't even know that you have it but, little by little, year by year the higher than normal pressure of the blood in your body will cause stress and damage to your blood vessels⁴.

　　高血压可能潜伏多年，你可能根本不知情，但年复一年，你体内的高血压会对血管造成压力和损害。

　　For many people the condition develops slowly, over the course of years but for others it can come on suddenly as a complication of another disease such as sleep apnea or thyroid problems.

　　很多人的高血压都是历久经年慢慢发展，但也有些人是伴随睡眠窒息症或甲状腺类疾病等迅速爆发。

　　Left untreated high blood pressure can lead to heart problems, strokes, vision and memory problems and a whole host of other nasty things that you don't want to have to deal with.

　　高血压如不治疗，会引发心脏疾病、中风、视觉或记忆障碍等疾病。

　　It is for this reason that doctors monitor blood pressure regularly; it means that at the slightest sign that pressure is getting too high, you can start treatment for it and prevent potentially more serious issues from cropping up.

　　正因如此，医生才会定期测量血压；这样的话，只要有血压升高的迹象，你就可以开始治疗，防止其他潜在疾病突然爆发。

　　If you are diagnosed with high blood pressure it is important that you follow your doctor's advice and take the medications that he or she recommends.

　　如果你被诊断出患有高血压，遵从医嘱用药非常重要。

　　There are, however, several other things you can do to control your blood pressure naturally and we have set out 10 of the most effective of these in the article below.

　　但也有其他办法让血压值恢复正常，本篇文章将列出10条最有效的方法。

　　If you follow these 10 methods you may find that you manage to bring your blood pressure under control enough that your doctor will reduce or end your prescription⁵ (while monitoring your pressure carefully of course).

　　如果你听取这10条建议，你可能会发现你的血压恢复正常，医生用药也会减量，甚至终止用药（当然要仔细测血压）。

　　These 10 suggestions are simple and easy to follow and are worth doing so even if you do not have high blood pressure as they can help to promote a healthy lifestyle – what have you got to lose?

　　这10条建议简单易行，值得一试；即使你血压不高，也可以按着做，养成健康的生活方式——反正又没损失。

　　10.Get Moving. Exercise!

　　10.多锻炼

　　It can be so tempting⁶ to sit down and relax, particularly if you are not feeling well, are unfit or suffering from a condition which has caused your blood pressure to rise.

　　坐着放松，这种诱惑不易抵抗。这种诱惑，在身体不舒服或血压升高时更难推拒。

　　Sadly while this might feel good in the short term (who doesn't love relaxing on the couch) it can do you irrevocable harm in the long term.

　　尽管这会让人在短期内感觉良好（谁不爱在沙发上放松呢），但长期来看，造成的伤害难以修复。

　　Regular exercise has been shown to help to moderate blood pressure readings by 4-9 mmHg (millimeters of mercury).

　　定期锻炼能使血压值缓解4-9毫米汞柱。

　　This may not sound like much but it can be enough to help you keep your condition manageable and under control because the risk factors for high blood pressure double for every 20/10mmHg increase in reading.

　　所降值听起来不多，但会让你的身体状况不致出现难治危险，因为目标值每上升20/10毫米汞柱，高血压风险因素都会加倍。

　　多锻炼

　　In order to benefit from exercise you need to make it a regular part of your daily regime – it is not something that you can just stop and start and hope to feel benefits from.

　　为了能使身体从锻炼中受益，得让锻炼成为生活的一部分——这不是心血来潮做做就能获益的事。

　　As such you should aim to include at least 30 minutes of moderate aerobic⁷ exercise into your schedule most days.

　　所以，你得每天做30分钟左右的有氧运动。

　　If you are not fit and have not done much exercise you should start gently and work up. Studies have shown that resistance training appears to be the most efficient exercise method for blood pressure management.

　　如果你身体不健康，且运动量小，你要慢慢来。有研究显示，阻力训练是控制血压最有效的方法。

　　9.Cut the Salt

　　9.减少摄盐量

　　The typical western diet (and the American diet in particular) contains a huge amount of sodium⁸, sadly far in excess of the recommended daily allowance of 2,300mg a day (less if you have high blood pressure).

　　典型的西方饮食（尤其是美国饮食）钠含量很高，远超每日建议的摄盐量2300毫克（如果有高血压，摄入量应更少）。

　　If you cook your own food at home think about how much salt you add to it while cooking? So many recipes call for a pinch of salt when it is not really necessary.

　　如果你自己在家煮饭，想想该放多少盐？很多食谱即使不需要盐也会标注“放一小撮盐”。

　　If you eat processed foods the numbers are even worse as salt is added during processing in order to replace the flavor that has been lost through the processing.

　　如果你吃的是加工食品，情况更糟，因为为了恢复加工时丧失的味道，往往会再加入些盐。

　　减少摄盐量

　　As if all this was not enough many of us like to add a dash of salt to our meals, irrespective of whether it has been added during cooking or not, it is a bit of a reflex action for many people.

　　很多人不管食物加工时有没有放盐，都会条件反射似得在食物中加少许盐。

　　However, it is also a dangerous habit because just one teaspoon⁹ of salt can put you over your recommended daily allowance.

　　但这个习惯也不好，因为只要一勺盐就会使摄盐量超过建议量。

　　Recent research may suggest that salt is not the bogeyman we thought it was with regard to high blood pressure but that does not mean that we all have a free pass to eat as much salt as we want.

　　最近有研究显示，盐对高血压的危害并不如我们想得大，但也不是说我们有了“吃盐许可证”，想吃多少就吃多少。

　　The fact remains¹⁰ that an excessive salt habit is linked to high blood pressure and the medical advice is to eat a low sodium diet if possible and, at the very least to restrict your salt intake¹¹ to the moderate, recommended levels in order to help reduce your blood pressure.

　　事实上，摄入盐超量确实和高血压有关，而医生建议，如果可以，要保持较低的钠摄入量，至少要控制在医生推荐值左右，这样才能降血压。

　　8.Drop Some LBs

　　8.减肥

　　Weight is a big problem in the US and in the developed world as a whole. CDC studies for 2011-12 showed that over 35% of US adults aged¹² over 20 were obese¹³ and a staggering 69% of Americans over the age of 20 were overweight (this includes the 35% obesity¹⁴ statistic).

　　体重在美国是个大问题，在其他发达国家也是大问题。2011-12年，美国疾病控制中心的研究表明，美国20岁以上的成年人有35%过于肥胖，而体重超标的占69%（包含过于肥胖的35%）。

　　These are frightening statistics but obesity and being overweight are more than just image issues, they are conditions that have negative health ramifications¹⁵ as well.

　　这些数据令人震惊，但肥胖和体重超标不仅仅是形象问题，还会对身体健康产生负面影响。

　　减肥

　　In addition to the many other health problems that excess weight can cause it has been linked as a contributory cause of high blood pressure – waist measurements of 40 inches and over for men and 35 inches and over for women put the person at risk for high blood pressure.

　　体重超标除引发健康问题外，还会导致高血压——男性腰围超过40英寸，女性腰围超过35英寸，都有高血压风险。

　　Every excess 10 pounds of weight you carry equates¹⁶ to approximately 4mmHg of blood pressure. With that in mind one of the best things you can do for the health of your blood vessels is to cut the pounds and lose weight.

　　体重每增加10磅，血压会增加4毫米汞柱。知道这些后，为了血管健康，我们能做的就是减肥。

　　This may seem daunting¹⁷, particularly if you have struggled with your weight for much of your life only to be hit with a diagnosis¹⁸ of high blood pressure but it is an achievable goal.

　　这听起来有些吓人，尤其是已为体重挣扎良久，却遭高血压诊断打击的人，但这个目标是完全可以实现的。

　　If you follow the advice on many of the other points in this article you will be half way there.

　　只要你遵从这篇文章中的其他建议，你便成功在望。

1 chastised   

v.严惩（某人）（尤指责打）( chastise的过去式 )

参考例句：

• He chastised the team for their lack of commitment. 他指责队伍未竭尽全力。
• The Securities Commission chastised the firm but imposed no fine. 证券委员会严厉批评了那家公司，不过没有处以罚款。 来自辞典例句

2 bulging   

膨胀； 凸出（部）； 打气； 折皱

参考例句：

• Her pockets were bulging with presents. 她的口袋里装满了礼物。
• Conscious of the bulging red folder, Nim told her,"Ask if it's important." 尼姆想到那个鼓鼓囊囊的红色文件夹便告诉她：“问问是不是重要的事。”

3 bullying   

v.恐吓，威逼( bully的现在分词 )；豪；跋扈

参考例句：

• Many cases of bullying go unreported . 很多恐吓案件都没有人告发。
• All cases of bullying will be severely dealt with. 所有以大欺小的情况都将受到严肃处理。 来自《简明英汉词典》

4 vessels   

n.血管( vessel的名词复数 )；船；容器；（具有特殊品质或接受特殊品质的）人

参考例句：

• The river is navigable by vessels of up to 90 tons. 90 吨以下的船只可以从这条河通过。 来自《简明英汉词典》
• All modern vessels of any size are fitted with radar installations. 所有现代化船只都有雷达装置。 来自《现代汉英综合大词典》

5 prescription   

n.处方，开药；指示，规定

参考例句：

• The physician made a prescription against sea- sickness for him.医生给他开了个治晕船的药方。
• The drug is available on prescription only.这种药只能凭处方购买。

6 tempting   

a.诱人的, 吸引人的

参考例句：

• It is tempting to idealize the past. 人都爱把过去的日子说得那么美好。
• It was a tempting offer. 这是个诱人的提议。

7 aerobic   

adj.需氧的，增氧健身法的，有氧的

参考例句：

• Aerobic exercise helps to build up stamina.有氧健身操有助于增强耐力。
• Aerobic dance is conductive to the health.有氧舞蹈有助于健康。

8 sodium   

n.（化）钠

参考例句：

• Out over the town the sodium lights were lit.在外面，全城的钠光灯都亮了。
• Common salt is a compound of sodium and chlorine.食盐是钠和氯的复合物。

9 teaspoon   

n.茶匙

参考例句：

• Add one teaspoon of sugar.加一小茶匙糖。
• I need a teaspoon to stir my tea.我需要一把茶匙搅一搅茶。

10 remains   

n.剩余物，残留物；遗体，遗迹

参考例句：

• He ate the remains of food hungrily.他狼吞虎咽地吃剩余的食物。
• The remains of the meal were fed to the dog.残羹剩饭喂狗了。

11 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

12 aged   

adj.年老的，陈年的

参考例句：

• He had put on weight and aged a little.他胖了，也老点了。
• He is aged,but his memory is still good.他已年老，然而记忆力还好。

13 obese   

adj.过度肥胖的，肥大的

参考例句：

• The old man is really obese,it can't be healthy.那位老人确实过于肥胖了，不能算是健康。
• Being obese and lazy is dangerous to health.又胖又懒危害健康。

14 obesity   

n.肥胖，肥大

参考例句：

• One effect of overeating may be obesity.吃得过多能导致肥胖。
• Sugar and fat can more easily lead to obesity than some other foods.糖和脂肪比其他食物更容易导致肥胖。

15 ramifications   

n.结果，后果( ramification的名词复数 )

参考例句：

• These changes are bound to have widespread social ramifications. 这些变化注定会造成许多难以预料的社会后果。
• What are the ramifications of our decision to join the union? 我们决定加入工会会引起哪些后果呢？ 来自《简明英汉词典》

16 equates   

v.认为某事物（与另一事物）相等或相仿( equate的第三人称单数 )；相当于；等于；把（一事物） 和（另一事物）等同看待

参考例句：

• He equates success with material wealth. 他认为成功等同于物质财富。 来自《简明英汉词典》
• This equates to increased and vigor, better sleep and sharper mental acuity. 也就是说可以起到增强活力，改善睡眠，提高心智的作用。 来自互联网

17 daunting   

adj.使人畏缩的

参考例句：

• They were faced with the daunting task of restoring the house.他们面临着修复房子的艰巨任务。
• Starting a new job can be a daunting prospect.开始一项新工作有时会让人望而却步。

18 diagnosis   

n.诊断，诊断结果，调查分析，判断

参考例句：

• His symptoms gave no obvious pointer to a possible diagnosis.他的症状无法作出明确的诊断。
• The engineer made a complete diagnosis of the bridge's collapse.工程师对桥的倒塌做一次彻底的调查分析。