Whole grains refer to foods with grains as the main component, such as rice, wheat, corn, oats, sorghum, etc. These grains are packed with a variety of heart-healthy nutrients. Here's a closer look at the heart-healthy nutrients in whole grains and their effects.
1. Dietary fiber:
Whole grains are rich in dietary fiber, such as brown rice, oats, wheat germ, etc. Dietary fiber is a carbohydrate that cannot be digested and absorbed by the body, but it plays a very important role in the intestines. Dietary fiber has the effect of lowering cholesterol and blood pressure, which can prevent cardiovascular diseases. It can also increase satiety, reduce the amount of food consumed, help with weight control, and reduce the adverse effects of obesity on heart health.
2. Unsaturated fatty acids:
Whole grains are rich in unsaturated fatty acids, such as linoleic acid and -linolenic acid. These fatty acids are essential for the body and are very important for heart health. Unsaturated fatty acids can lower blood cholesterol levels, reduce the risk of atherosclerosis, and prevent coronary heart disease and heart attack. In addition, they have anti-inflammatory effects that can reduce the risk of heart inflammation and fibrosis.
4. Antioxidant substances:
Whole grains are rich in a variety of antioxidants, such as vitamin E, vitamin C, carotenoids, etc. These antioxidants neutralize free radicals in the body and prevent free radical damage to heart cells. They also reduce the risk of heart disease and promote the relaxation of blood vessels and the flow of blood.
5. Magnesium: Whole grains are also rich in magnesium. Magnesium is an important mineral that is beneficial for heart health. It lowers blood pressure and prevents arrhythmias and heart attacks. In addition, magnesium can also promote the contraction and relaxation of the heart muscle, maintaining the normal function of the heart.
In summary, whole grains contain a variety of heart-healthy nutrients, such as dietary fiber, unsaturated fatty acids, sulfides, antioxidants, and magnesium. By consuming whole grains, you can effectively prevent cardiovascular disease and maintain heart health. Therefore, it is recommended that we diversify and choose whole grains in our daily diet and make them an important part of our staple food.
In addition to this, cruciferous vegetables such as cauliflower, cabbage, kale, etc. These vegetables are rich in sulfides like propyl sulfide, isopropyl sulfide, etc. Sulfide has antioxidant and anti-inflammatory effects and may reduce the risk of cardiovascular disease. In addition, they can also promote the synthesis of an antioxidant called glutathione in the body, further enhancing heart health.