如何避免死于心脏病
本视频由 Michael Greger医生于2016年9月28日制作，来自 NutritionFacts.org。
Michael Greger 医生是畅销书《HOW NOT TO DIE》一书作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，将于今年5月出版。
摘要：改变生活方式不仅更安全，更便宜。 还更有效，因为这才是治疗疾病的真正原因。
导致我们挚爱的家人丧命最有可能的原因就是心脏疾病。
The most likely reason most of our loved ones will die is heart disease.
我们每个人吃什么，如何生活，选择权操之在个人手中，但我们应该有意识地去做出这些选择，去了解我们的行为会有哪些可预见的后果。
It’s still up to each of us to make our own decisions as to what to eat and how to live — but, we should make these choices consciously, educating ourselves about the predictable consequences of our actions.
动脉粥样硬化、动脉硬化始于童年。
Atherosclerosis, hardening of the arteries, begins in childhood.
到了10岁，几乎所有吃标准美国饮食长大的孩子动脉中都已经有脂肪条纹－ 也就是心脏病的第一阶段。
By age ten, the arteries of nearly all kids raised on the Standard American Diet already have fatty streaks — the first stage of the disease.
然后，斑块在我们20岁几时开始形成，在30几岁时变得更糟，然后就开始慢性自杀。
Then, the plaques start forming in our twenties, get worse in our thirties, and then can start killing us off.
发生在心脏，就称为心脏病发作；发生在大脑，就称为中风。
In our heart, it’s called a heart attack. In our brain, it can manifest as a stroke.
所以，如果现在屏幕前的您年龄超过10岁，您的选择不在于是否要吃得健康来防止心脏病，而在于您是否想逆转或许已经成型的心脏病。
So, if there is anyone watching this, older than age ten, then the choice isn’t whether or not to eat healthy to prevent heart disease; it’s whether or not you want to reverse the heart disease you likely already have.
真的有可能逆转吗？
Is that even possible?
当研究人员让心脏病患者遵循没有流行心脏病的人口所遵循的植物性饮食，研究人员希望，这可以减缓疾病的进程，甚至停止。
When researchers took people with heart disease, and put them on the kind of plant-based diet followed by populations that did not get epidemic heart disease, their hope was that it might slow the disease process down — maybe even stop it.
但神奇的事发生了。
But, instead, something miraculous happened.
病情开始逆转，甚至比以前更好。
The disease started to reverse; to get better.
一旦患者停止进食让其动脉堵塞的饮食，他们的身体能够开始溶解一些血管中的斑块，不用吃药、也不用手术就能让动脉畅通，这表明他们的身体希望康复，只是从来没有被给予康复的机会。
As soon as patients stopped eating artery-clogging diets, their bodies were able to start dissolving some of the plaque away, opening up arteries without drugs, without surgery — suggesting their bodies wanted to heal all along, but were just never given the chance.
（像左图）在短短三个星期进行健康饮食后血液流向心肌的情况得到改善。
That improvement in blood flow to the heart muscle itself (on the left) was after just three weeks eating healthy.
我想与大家分享在医学上被保护的最好的秘密。
Let me share with you what’s been called the best-kept secret in medicine.
在医学上最大的秘密是，有时，在适当的环境下，身体能够自然康复。
The best-kept secret in medicine is that sometimes, given the right conditions, the body can heal itself.
要知道，假如您的胫骨踢中了咖啡桌，会变红、热、痛、肿、甚至发炎，但如果不去触碰它，它会自然愈合，身体会发挥它的魔力。
You know, if you whack your shin really hard on a coffee table, it can get all red, hot, painful, swollen, inflamed — but, will heal naturally, if you just stand back and let your body work its magic.
但是，如果您每天不停撞击同一个地方，每天三次（像吃早餐、午餐和晚餐一样）
But, what if you kept whacking your shin in the same place, day after day — in fact, three times a day (breakfast, lunch, and dinner).
它就不会愈合！
It’d never heal!
您可以去看医生，说：“噢，我的胫骨好疼”而医生会说：“没问题”，包扎一下，然后给您开一个止痛药的处方。
You’d go to your doctor, and be like, “Oh, my shin hurts,” and the doctor would be like, “No problem,” whip out their pad, write you a prescription for pain killers.
但您还每天三次撞击它。哎呀，还真是疼死了！但吃了这药就感觉好很多呢。真是感谢上天有现代医学呀！
You’re still whacking your shin three times a day. Oh, it still really hurts like heck, but oh, feels so much better with those pain pills on board. Thank heavens for modern medicine.
这就像当人们用硝化甘油医治胸痛，疼痛大大地缓解了，但却没有治本。
It’s like when people take nitroglycerine for crushing chest pain — tremendous relief, but you’re not doing anything to treat the underlying cause.
我们的身体希望自愈，我们只需要允许它这么做。
Our body wants to come back to health, if we let it.
但是，如果我们再继续一天三次伤害自己，身体或许永远不会自愈。
But, if we keep redamaging ourselves three times a day, we may never heal.
在我所有的医学训练中，其中最令人惊奇的事情是在戒烟15年左右，您罹患肺癌的风险就接近于终生不吸烟者。
One of the most amazing things I learned in all my medical training was that within about 15 years of stopping smoking, your lung cancer risk approaches that of a life long nonsmoker.
是不是很神奇呢？
Isn’t that amazing?
您的肺可以清除掉所有的焦油，最终，就像从来没有吸过烟一样。
Your lungs can clear out all that tar, and eventually, it’s almost as if you never started smoking at all.
而在吸烟生涯中，身体每天早晨都会开始进行自愈，直到我们点了当天的第一支烟－再一次重创！每一次吞云吐雾，都是再一次伤害我们的肺，就像每吃一口不健康饮食就是再一次伤害我们的动脉，其实我们所需要做的奇迹治疗就只是站到一边，停止再伤害自己，而让我们身体天然的疗愈机制自行康复。
And, every morning of our smoking life, that healing process started, until… wham!…our first cigarette of the day, reinjuring our lungs with every puff — just like we can reinjure our arteries with every bite, when all we had to do all along, the miracle cure, is just stand back, get out of the way, stop redamaging ourselves, and let our bodies’ natural healing processes bring us back towards health.
人体是一台自愈机器。
The human body is a self-healing machine.
当然，您可以选择适度地用“较小的锤子”敲打自己。
Sure, you could choose moderation — hit yourself with a smaller hammer.
但为什么要伤害自己不可呢？
But, why beat yourself up at all?
我不会叫我抽烟的病人减少到每天半包，我叫他们完全把烟戒掉。
I don’t tell my smoking patients to cut down to half a pack a day. I tell them to quit.
当然，每天半包总比每天两包要好，但我们应该尽量只把健康的东西放进嘴里。
Sure, a half pack is better than two packs a day — but, we should try to only put healthy things in our mouths.
其实我们已经知道这点几十年了：1977年的美国心脏杂志记录到像FW先生那样，心脏病如此严重连走到家门口邮箱的力气都没有，但开始健康饮食，过了几个月后，他不但爬起山来，还没有疼痛。
We’ve known about this for decades: American Heart Journal, 1977. Cases like Mr. F.W. here; heart disease so bad, he couldn’t even make it to the mailbox — but, started eating healthier, and, a few months later, he was climbing mountains. No pain.
现在有些花哨的新抗心绞痛，抗胸痛的药一年要花费数千美元。
There are all these fancy, new, anti-angina, anti-chest pain drugs out now. They cost thousands of dollars a year.
但在服用最高剂量的情况下，能够延长病患运动时间多久呢？33秒半。
But, at the highest dose, may be able to prolong exercise duration — as long as 33 and a half seconds.
看来选择服用这些药物的人最近是不会去爬山了！
It does not look like those choosing the drug route will be climbing mountains anytime soon.
植物性饮食不仅仅更安全，更便宜。还更有效，因为这才是治疗疾病的真正原因。
See, plant-based diets aren’t just safer and cheaper. They can work better, because you’re treating the actual cause of the disease.
编后记：本视频由翻译志愿者 Sabrina Yam 翻译。老玉米只是做编辑工作。
很荣幸的是老玉米经过考核也成为 NutritionFacts.org 网站的翻译志愿者，并已经完成一些尚未公开视频的翻译工作，新制作的视频在公开前会尽量翻译成多种语言。
新视频发布后，老玉米会根据需要介绍给中国的读者。
阅读往期文章：
什么快乐陷阱？你掉进去了吗？ （老玉米翻译并制作中英文双语字幕，国内首发）
延伸阅读：吃素是技术活儿？《食疗圣经》作者Michael Greger 医生手把手教你怎么吃最有营养！
特别推荐符合 “低脂全蔬食” 原则的健康食谱公众号：
Michael Greger 医生畅销书《How Not To Die》简体中文版《救命》今年5月出版，点此了解详情。（友情链接，老玉米不参与书的销售）
关于编者：老玉米是美国康奈尔大学坎贝尔营养研究中心《蔬食营养》证书持有者。老玉米的先生是美国内科医生（MD），也是位“蔬食医生”（Plantrician）。
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