专家:改变生活习惯会导致血脂水平下降

Healthy lifestyle changes can significantly lower elevated levels of triglycerides, a type of blood fat associated with heart disease and other health problems, says an American Heart Association scientific statement released Monday.
改变生活习惯会大大降低高血脂水平，它一种跟心脏病和其他健康疾病相关的血脂，周一美国心脏病协会发布的科学报告称。

About one-third (31 percent) of adults in the United States have elevated triglyceride levels, defined as more than 150 milligrams per deciliter (mg/dL).
美国约1/3(31%)的成年人甘油三酸酯水平过高，每公升含量超过150毫克(mg/dL)。

These levels can be lowered 20 percent to 50 percent by replacing unhealthy saturated fats with healthy unsaturated dietary fats, being physically active and losing excess weight, according to the statement authors, who analyzed more than 500 international studies from the past 30 years.
通过用健康的不饱和饮食脂肪代替不健康的饱和脂肪，坚持身体运动和减轻体重，甘油三酸酯水平可以降低20%——50%，过去30年来做过超过500个国际研究的发言人称。

"The good news is that high triglycerides can, in large part, be reduced through major lifestyle changes," statement committee chair Dr. Michael Miller, director of the Center for Preventive Cardiology at the University of Maryland School of Medicine in Baltimore, said in an AHA news release.
“好消息是高血脂部分可以通过改变主要生活习惯来降低。”巴尔的摩马里兰大学医学院心脏病学预防中心主任委员会主席Michael Miller博士在美国心脏病协会的一个新闻中称。

Clinically, the new guidelines recommend lowering optimal triglyceride levels to less than 100 mg/dL and using non-fasting triglyceride testing as an initial screen.
临床上，这项新的指导方针要求将最佳甘油三酸酯降低到低于100 mg/dL，并使用非空腹甘油三酸酯作为初始画面测试。

"In contrast to cholesterol, where lifestyle measures are important but may not be the solution, high triglycerides are often quite responsive to lifestyle measures that include weight loss if overweight, changes in diet and regular physical activity," said Miller, who is also a professor of medicine in epidemiology and public health at the university.
“比起胆固醇，生活措施固然很重要但不能解决问题，高甘油三酸酯不同，它对生活措施很敏感，包括肥胖后减肥，饮食的改变和体育运动。”同时也是该校流行病学和公共卫生的医学教授Miller说。

The statement outlines recommended dietary changes for people with high triglyceride levels. These include limiting:
•added sugar to less than 5 to 10 percent of calories consumed, or about 100 calories per day for women and 150 calories for men
•trans fat to less than 1 percent of total calories
•alcohol
•fructose from both processed and natural foods to less than 50 to 100 grams per day
此项声明摘要要求高血脂的人改变饮食习惯。这包括限制：
额外糖分比消耗热量少5%—10%，或每天女性摄入约100千焦热量，男性150千焦。
反式脂肪酸低于总热量的1%
酒精
加工过和天然食品的果糖摄入量每天低于50克

Figuring out the amount of added sugar in foods is tricky because it is not listed on the Nutrition Facts Panel of packaged foods. Noting that Americans obtain most of their added sugar in soda and other sweetened beverages, the American Heart Association recommends drinking no more than 36 ounces of sugar-sweetened beverages a week.
计算出食品中额外糖分的含量是很困难的，因为它没有在包装食品的营养标示面板上标注。注意到美国人大都从汽水和其他含糖饮料中获得额外糖分，美国心脏病协会要求美国人每周喝低于36盎司的含糖饮料。

A healthy diet for people with high triglycerides should include more vegetables; lower-fructose fruits, such as cantaloupe, grapefruit, strawberries, peaches and bananas; whole-grains; and healthier unsaturated fats, such as omega-3 fatty acids found in fatty fish.
对于高血脂的人来说，健康饮食包括更多的蔬菜；低糖水果如哈密瓜，葡萄柚，草莓，桃子和香蕉；全谷食品；和更健康的不饱和脂肪，如在脂质鱼中的Ω- 3脂肪酸。

Adults with elevated triglyceride levels should do moderate-intensity physical activity (such as brisk walking) for at least 150 minutes per week.
患有高血脂的人每天应做至少150分钟适当强度的身体运动（如快步走）。

The statement is published April 18 in the journal Circulation
这项声明4月18日发表在《血液循环》上。

(恒星英语学习网原创编译,转载请注明出处!)