The heart is the "engine" of our body, responsible for delivering oxygen and nutrients to all parts of the body. However, with the acceleration of the pace of life and the increase of unhealthy lifestyle habits, more and more people are starting to face heart health problems. In such a situation, it is especially important to protect the heart through reasonable dietary adjustments. So, how to eat more "2 red" and less "2 yellow" in the diet?Next, we will answer in detail for you.
First of all, see which "2 reds" to eat
1. Red dates. Jujube has high nutritional value and is rich in protein, sugar, fat, vitamins and trace elements. The natural phytoestrogens in jujube have a protective effect on the heart, which can enhance the contractility of the heart and help lower blood pressure. In addition, substances such as cyclic adenosine monophosphate and adenosine triphosphate in jujube have a certain effect on the blood supply and oxygen supply function of the heart.
It is recommended that people with a bad heart eat 3-5 red dates a day, which can be soaked in water, boiled porridge or eaten directly. Although red dates are good, they should not be consumed in excess, so as not to cause indigestion.
2. Sweet potatoes. Sweet potatoes are a food rich in dietary fiber, trace elements, and vitamins. The dietary fiber and mucus in sweet potatoes are beneficial for lowering cholesterol and preventing cardiovascular diseases. In addition, the carotene and vitamin C in sweet potatoes have antioxidant effects, which can remove free radicals in the body and protect heart cells.
It is recommended that people with a bad heart consume 100-200 grams of sweet potatoes per day, which can be steamed, boiled, roasted, etc. Although sweet potatoes are good, they should not be eaten in excess, in order to prevent problems such as stomach bloating and indigestion.
Secondly, understand which "2 yellows" to eat less
1. Egg yolk. The cholesterol content in egg yolk is high, and excessive intake of cholesterol can easily lead to blood viscosity and increase the burden on the heart. In addition, oxidized lipids in egg yolks can easily lead to arteriosclerosis, which further aggravates heart disease. Therefore, people with a bad heart should minimize the intake of egg yolks.
It is recommended that people with a bad heart eat no more than 2 egg yolks per week, and can choose egg whites, tofu and other foods rich in high-quality protein as alternatives.
2. Fried food.
Fried foods are high in trans fatty acids and saturated fatty acids, and excessive intake can easily lead to elevated blood lipids, arteriosclerosis, and increase the risk of heart disease. In addition, substances such as acrylamide in fried foods have carcinogenic effects and are not good for health.
People with a bad heart are advised to avoid fried foods as much as possible and choose light, low-fat foods such as steamed, boiled, stewed, and other cooked foods.
In addition, people with a bad heart should also pay attention to the following:
1. Increase the intake of whole grains and dietary fiber.
Such as oats, beans, brown rice, vegetables, and whole-grain bread can help lower cholesterol levels and cardiovascular disease risk.
2. Control salt intake.
Excessive salt intake increases blood pressure, as well as the risk of heart disease and stroke. It is recommended that the daily salt intake should not exceed 6 grams.
3. Maintain an appropriate weight.
Being overweight and obese is an important factor in heart disease. Maintaining a healthy weight through a balanced diet and proper exercise is very important for heart health.
4. Don't smoke and limit drinking.
Both tobacco and alcohol can cause direct or indirect damage to the heart and increase the risk of cardiovascular disease. Quitting smoking and limiting alcohol consumption are important for heart health.
5. Psychological adjustment.
Long-term exposure to stress, anxiety, depression and other negative emotional states can lead to problems such as increased blood pressure and increased heart rate, increasing the burden on the heart. Therefore, people with a bad heart should pay attention to psychological adjustment, maintain a positive and optimistic attitude, and learn to relax themselves.
6. Regular inspection.
Have your blood pressure, cholesterol and blood sugar checked regularly so you can stay informed about your health and adjust your diet and lifestyle according to your doctor's recommendations.
Heart health cannot be ignored, and maintaining good lifestyle habits is the key to heart care. I hope everyone can pay attention to heart health and escort their heart health!