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Omega-3 Fatty Acids are considered to be very
食物中的Ω3脂肪酸
important health-promoting ingredients in foods.
对人体健康有很好的促进作用
Omega-3 Fatty Acids may lower the risk of heart
Ω3脂肪酸可以降低罹患心脏病的几率
disease, improve arthritic symptoms in some
还可缓解一些患者的关节炎症状
people, and perhaps benefit cognition and memory.
并且可能还有助于提高记忆力
In general, Americans do not consume
通常情况下，美国人无法摄入
the recommended amounts of Omega-3 Fatty Acids
足够量的Ω3脂肪酸
because they are not found in commonly consumed
因为美国人常吃的食物中不含有这种物质
foods. The good news is that there are several super
但好消息是，有几种超级食物能够
foods that can enrich your diet with Omega-3's.
帮助你在食物中摄入更多的Ω3脂肪酸
Walnuts are one of the best plant sources of Omega-3
核桃中富含Ω3脂肪酸
Fatty Acids. They are also rich in fiber, B Vitamins,
另外核桃中还含有大量的纤维素，维生素B
Magnesium, and antioxidants such as Vitamin E.
镁和维生素E等抗氧化剂
Walnuts in particular have significantly higher
与其他坚果相比，核桃中的
amounts of Omega-3 Fatty Acids as compared to
Ω3脂肪酸含量明显较多
other nuts. In March 2004, the FDA endorsed the
2004年3月，美国食品及药物管理局
health benefits of walnuts by approving a heart-health
发布了一份关于心脏健康的公告，承认了
claim. It had been suggested that in some populations,
核桃的功效，报告显示，在一些人群中
a handful of nuts a day may reduce the risk of
每天吃一定数量的核桃，能够将
cardiovascular-related events by as much as 51%.
心脑血管疾病的发病率削减51%
It is important to control the amount of salt,
但是食用核桃时要注意控制加工过程中
added oils, and calories you may consume with nuts,
所加入的盐和食用油的数量
so be sure to read the labels carefully. Salmon is a
因此请一定仔细阅读说明
very good source of Omega-3 Fatty Acids as well.
鲑鱼也是Ω3脂肪酸的重要来源
In 2002, the American Heart Association recognized
2002年美国心脏协会声明
the health benefits of wild salmon and also
每周至少吃两次鱼
recommended eating at least two servings of fish
尤其是鲑鱼这种富含脂肪的鱼类
a week, particularly fatty fish such as salmon.
对健康十分有益
Many of you have probably heard about flaxseed.
很多人都听说过亚麻仁
Flaxseed is found mostly in fortified foods.
在亚麻仁广泛存在于加强型食物中
You can also now purchase ground flaxseed in most
现在在大多数杂货店中你也可以
grocery stores that you can add to your own recipes.
买到生的亚麻仁，添加到自己的饮食中
Flaxseed is a great source of Omega-3 Fatty Acids
亚麻仁富含Ω3脂肪酸
and contains dietary fiber as well. Some research has
同时含有丰富的纤维素，一些研究表明
shown that flaxseed consumption may have
食用亚麻仁或许对心脏病有疗效
heart-health benefits. If you purchase flaxseed,
但是在购买亚麻仁的时候
be sure to keep it in a sealed container in a
要注意将其密封在容器内，并放置在
cool place. You can keep it in the refrigerator or
低温处，可以在冰箱中储存
freezer. Because of the high oil content, flaxseed
由于含油量高，如果置于湿热环境中
can become rancid when exposed to air and warm
亚麻仁极易变质
temperatures. Also, if you purchase whole flaxseeds,
另外，如果你购买的是整粒的亚麻仁
be sure to grind them before adding them to your
请先磨碎再服用
recipes. The intact seeds are not well-digested,
完整的亚麻仁颗粒不易被吸收
so the health benefits are reduced.
其保健功效也会受到影响
Dark green vegetables are packed with Vitamins A
绿色蔬菜富含为维生素A和C
and C and phytonutrients. These vegetables are very
和植物营养素，这些蔬菜的
filling, high in fiber, and low in calories,
纤维素含量很高，但热量很低
making them the perfect food to keep your heart
因此可以在促进心脏功能的同时
healthy and your waistline slim. The high content of
帮助人们减肥，由于富含维生素C
Vitamin C also makes them a great booster for the
它们对免疫系统也十分有益
immune system. Vegetables such as broccoli have
据研究显示，花椰菜等蔬菜中
a unique compound called suforofeins that have been
还有一种物质能够
studied for their role in reducing cancer.
减少罹患癌症的几率
In addition, these foods provide a variety of
除此之外，这些食物中的营养物质
compounds that support cardiovascular health.
还能促进心脑血管健康
