專家:改變生活習慣會導致血脂水平下降

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.
改變生活習慣會大大降低高血脂水平，它一種跟心臟病和其他健康疾病相關的血脂，週一美國心臟病協會發布的科學報告稱。

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).
美國約1/3(31%)的成年人甘油三酸酯水平過高，每公升含量超過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.
通過用健康的不飽和飲食脂肪代替不健康的飽和脂肪，堅持身體運動和減輕體重，甘油三酸酯水平可以降低20%——50%，過去30年來做過超過500個國際研究的發言人稱。

"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過改變主要生活習慣來降低。”巴爾的摩馬里蘭大學醫學院心臟病學預防中心主任委員會主席Michael Miller博士在美國心臟病協會的一個新聞中稱。

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.
臨牀上，這項新的指導方針要求將最佳甘油三酸酯降低到低於100 mg/dL，並使用非空腹甘油三酸酯作爲初始畫面測試。

"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.
“比起膽固醇，生活措施固然很重要但不能解決問題，高甘油三酸酯不同，它對生活措施很敏感，包括肥胖後減肥，飲食的改變和體育運動。”同時也是該校流行病學和公共衛生的醫學教授Miller說。

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
此項聲明摘要要求高血脂的人改變飲食習慣。這包括限制：
額外糖分比消耗熱量少5%—10%，或每天女性攝入約100千焦熱量，男性150千焦。
反式脂肪酸低於總熱量的1%
酒精
加工過和天然食品的果糖攝入量每天低於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.
計算出食品中額外糖分的含量是很困難的，因爲它沒有在包裝食品的營養標示面板上標註。注意到美國人大都從汽水和其他含糖飲料中獲得額外糖分，美國心臟病協會要求美國人每週喝低於36盎司的含糖飲料。

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.
對於高血脂的人來說，健康飲食包括更多的蔬菜；低糖水果如哈密瓜，葡萄柚，草莓，桃子和香蕉；全穀食品；和更健康的不飽和脂肪，如在脂質魚中的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應做至少150分鐘適當強度的身體運動（如快步走）。

The statement is published April 18 in the journal Circulation
這項聲明4月18日發表在《血液循環》上。

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