这些浆果有益于女性的心脏健康

Berries to the rescue!

拯救一切的浆果！

Berries are bright, flavorful, and sweet superfruits that have a long list of health benefits. These colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer. And their health benefits just keep getting sweeter!

浆果是明艳、味美、味甜的超级水果，能带来一系列的健康益处。这些颜色鲜艳的水果富含抗氧化剂和多酚，有助于抵抗慢性疾病和癌症。而它们的健康益处更是锦上添花！

A recent study in the journal Circulation suggests that sprinkling just a few more blueberries in your yogurt or blending strawberries into your morning smoothie may help reduce heart attack risk.

Circulation杂志最近刊登的一项研究表明，在酸奶中撒一点蓝莓或者早上在果蔬汁中加入草莓或有助于减少心脏病发作的风险。

Here are the top 5 berries for women's health.

以下这5种浆果最有利于女性健康。

Blackberries

黑莓

These tasty berries are rich in polyphenols, which may help prevent cardiovascular disease and even cancer. They contain high amounts of fiber compared to other types of fruit: One cup has about 7 grams of fiber. (The recommended daily intake of fiber is 25 to 35 grams.)

这些美味的浆果富含多酚，或有助于预防心血管疾病，甚至能预防癌症。与其它水果相比，黑莓含有大量的纤维。一杯黑莓约含有7克纤维。（每日建议纤维摄入量为25至35克。）

What's more, they're rich in vitamin C and contain a bit of iron, calcium, and vitamin A, too. Spread them in a jam on whole-grain toast, or just eat them by the handful!

此外，黑莓富含维生素C、还含有少量铁、钙和维生素A。可以在全谷物吐司上放点果酱、然后撒点黑莓，也可以抓一把直接吃。

Blueberries

蓝莓

Eating blueberries may help your memory, and they have high levels of compounds that help widen arteries, which helps blood to flow smoothly. Rich in antioxidants, blueberries are also low fat, free of saturated fat, and a good source of fiber and vitamin C. No wonder they're linked to a lower risk of heart attack!

吃蓝莓或能增加你的记忆力，蓝莓含有高水平的复合物，有助于扩大动脉、保持血液畅通。蓝莓富含抗氧化剂、低脂、不含饱和脂肪、同时也是纤维素和维生素C的良好来源。难怪蓝莓能降低心脏病风险呢！

Strawberries

草莓

Strawberries are heart-healthy and packed with vitamin C. They are also an excellent source of folate, which is a nutrient that's suspected (but not proven) to help protect your heart. Like blueberries, they contain compounds that help widen the arteries, which may prevent plaque buildup.

草莓有益心脏健康，而且还富含维生素C。草莓也是叶酸的极佳来源，人们认为叶酸是一种保护心脏的营养物质（但还未被证明）。和蓝莓一样，草莓也含有帮助扩大动脉的复合物，或能预防斑块堆积。

Raspberries

覆盆子

These sweet berries are rich in heart healthy fiber; just half a cup delivers 4 grams. You also get 25% of your recommended intake for vitamin C and manganese too! Raspberries are low in fat and have high levels of polyphenols, which help reduce heart disease risk.

这一甜甜的浆果富含有益心脏健康的纤维；半杯覆盆子就含有4克纤维。同时，你还能从覆盆子中获得25%的每日建议维生素C和镁元素含量。覆盆子脂肪含量低、多酚含量高，或有助于降低心脏病风险。

Acai berries

巴西莓

When it comes to antioxidants, this Brazilian fruit smashes rivals like blackberries, strawberries, and blueberries. The berries are a good source of fiber, but are tart. Mixing them in smoothies, oatmeal, and yogurt helps temper the bitterness.

谈及抗氧化剂，这一巴西水果完全秒杀其对手（比如黑莓、草莓和蓝莓）。巴西莓是纤维的良好来源，但其味酸。将其与果蔬汁、燕麦片和酸奶混合，有助于缓和其苦味。