Edit|Qi is healthy.
*|Qi is healthy.
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Heart health is one of the keys to overall health. With lifestyle changes and dietary shifts,The incidence of cardiovascular and cerebrovascular diseases is gradually increasing. However, through a scientific and reasonable diet, we can prevent the occurrence of cardiovascular and cerebrovascular diseases to a certain extent. This article will introduce 6 foods that are believed to have a protective effect on the heart, especially suitable for patients with cardiovascular and cerebrovascular diseases.
1.1 Rich in omega-3 fatty acids.
Fish, especially deep-sea fish such as salmon, cod, and tuna, are rich in omega-3 fatty acids. This healthy fat helps lower blood lipids and reduces inflammation in blood vessels, while also helping to maintain a normal rhythm in the heart. Studies have shown that eating omega-3-rich fish at least twice a week is effective in preventing heart disease.
1.2 Choose how you want to cook.
When consuming fish, it is advisable to choose healthy cooking methods such as steaming, grilling, or boiling, rather than frying. This maximizes the retention of nutrients in the fish and avoids unnecessary calories and fat.
2.1 Rich in monounsaturated fatty acids.
Nut foods, such as walnuts, almonds, and nuts, are rich in monounsaturated fatty acidsHelps raise "good" cholesterol levels and reduce "bad" cholesterol. At the same time, nuts also contain antioxidants and fiber, which help maintain the health of blood vessels.
2.2 Appropriate amounts.
Although nuts are good for health, moderate moderation is recommended due to their high calorie content. Consume a small handful (about 28 grams) of nuts per dayYou can enjoy their nutrition without adding too many calories.
3.1 Rich in vitamins and minerals.
Fruits and vegetables are heart-healthy foods. They are rich in vitamins, minerals and antioxidants that help lower blood pressure and improve blood vessel function. Nitrate-rich vegetables, such as spinach and beets, in particular, are thought to be great for heart health.
3.2 Diversification.
For a more complete nutrition, it is recommended to choose a variety of colors,Varieties and seasons of fruits and vegetables. A variety of options ensures a greater variety of antioxidants and nutrients.
4.1 Rich in dietary fiber.
Whole grains, such as oatsBrown rice and whole wheat bread, rich in dietary fiber. Dietary fiber helps lower cholesterol levels, maintains blood sugar stability, and has a positive impact on heart health.
4.2 Substitution of finely processed foods.
In the daily diet, you can gradually replace finely processed cereal products with whole grains, such as choosing whole wheat bread instead of white bread, and oatmeal instead of breakfast cereals with more added sugar.
5.1 Rich in monounsaturated fatty acids.
Olive oil is a healthy oil rich in monounsaturated fatty acids。A moderate intake of olive oil can help reduce the "bad" gall bladderSterol levels, which maintain the elasticity of blood vessels, are beneficial for heart health.
5.2 Suitable for cold dressing and cooking.
Olive oil is suitable for cold dressing and lightly heated cookingSuch as stir-frying, mixing salads, etc。Choosing olive oil over cooking oil during cooking can add healthy fats to your food.
6.1 Rich in antioxidants.
Tea, especially green tea, is rich in antioxidants, such as tea polyphenols. These antioxidants help lower blood pressure, improve blood vessel function, and have a protective effect on heart health.
6.2 Drink in moderation.
Drinking tea drinks in moderation can help maintain a water balanceConsuming tea polyphenols。However, it should be noted that it should not be excessive, especially strong tea with more coffee, so as not to affect sleep and cause other discomforts.
7.1 Appropriate amount.
Despite the heart health benefits of the above-mentioned foods,But the key is to do it in moderation. Excessive intake of any one kind of food can have the opposite effect, increasing calorie intake, leading to obesity, etc.
7.2 Balanced food pairing.
In your diet, you need to pay attention to the balance and ensure that you are getting a variety of nutrients. Focusing solely on one type of food while ignoring others can lead to an unbalanced diet.
7.3 Individual differences.
Individual differences are one of the factors that need to be consideredSo when making a diet planIt is recommended to adjust it according to the actual situation and physical needs of the individual.
Through reasonable dietary Xi, we can effectively prevent the occurrence of cardiovascular and cerebrovascular diseases. The 6 foods mentioned above include fish, nuts, fruits and vegetablesWhole grains, olive oil, and tea, are thought to have a positive impact on heart health.
Especially for patients who already suffer from cardiovascular and cerebrovascular diseases, eating more of these heart-healthy foods can help alleviate symptoms and improve the quality of life to a certain extent. While enjoying the food, let's use scientific knowledge to protect the heart and welcome a healthier tomorrow. Follow the Yueji channel on the app
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