Coronary heart disease, short for coronary atherosclerotic heart disease, as the name suggests, its lesions are based on atherosclerosis. There are many influencing factors, including age, genetics, high blood pressure, dyslipidemia, diabetes, smoking, obesity or overweight, psychological stress, etc. Scientific studies have found that almost all but a few factors such as age and genetics can be modified by diet. Therefore, how to eat is too important for patients with coronary heart disease!
Eat plenty of fresh vegetables and fruits.
Vegetables and fruits contain eight essential amino acids required by the human body, which can fully meet the body's needs for protein synthesis. In addition, fresh vegetables and fruits are rich in vitamins and minerals, assisting all aspects of the body's metabolism, containing dietary fiber to help inhibit intestinal cholesterol absorption, colorful vegetables and fruits contain - carotene, lycopene, anthocyanins, chlorophyll, sulfides and other phytochemicals, through antioxidant, anti-inflammatory, regulating immunity and other mechanisms to maintain cardiovascular health. Fresh fruits and vegetables also contain natural enzymes that help food digest and absorb. However, high-temperature cooking can destroy these precious nutrients. Therefore, we emphasise the importance of plant-based foods**, and pay attention to a variety of combinations, eat whole fruits and vegetables, and avoid high-temperature cooking as much as possible. Fermented vegetables such as natto and kimchi can be eaten appropriately because they are rich in natural enzymes and nutrients are retained.
Eat fish and shrimp 2 times a week.
The Mediterranean diet is one of the most respected best dietary patterns. It is characterized by a large intake of plant foods, including whole grains, vegetables and fruits, nuts, legumes, etc., and a relatively low proportion of animal foods, mainly aquatic products such as fish and shrimp, as well as poultry, but it is recommended to do so up to 2 times a week.
Consume red meat in small amounts each month.
Red meat such as pigs, sheep, and beef is a high-cholesterol food, which should be strictly controlled and eaten several times a month. Human stomach capacity is small and the intestine is very long, especially East Asians, who are not suitable for the digestion of too much meat, but because the food residue stays for too long, it produces toxins and increases the burden on the liver and kidneys, which is not only bad for cardiovascular disease, but also has the risk of causing cancer.
Eat eggs and dairy products in moderation.
How many eggs should I consume per week? This issue is of great concern. The Mediterranean diet recommends 4 to 7 eggs per week, but only if other animal foods are strictly controlled. If you already have a lot of animal food, you don't need to deliberately eat eggs, 2 to 3 eggs per week is enough.
Dairy products, including fresh milk, yogurt, cheese, etc., are also foods at the top of the pyramid of dietary models, and for **, only a small amount of food is needed, and it is essentially the food of animals**, and the nutrients it contains can be obtained from plant foods.
Less salt, quit smoking and drinking.
High sodium intake is the primary dietary diet that causes death from cardiometabolic disease. The World Health Organization (WHO) requires a daily salt intake limit of 5 grams. Smoking not only damages the cardiovascular system, but also causes cancer, and some "old smokers" find it difficult to quit smoking because of psychological factors such as anxiety, so they can try other healthier ways to relieve anxiety, such as regular physical exercise, mindfulness**, etc. There are mixed views on the dangers of drinking alcohol, with some arguing that drinking in moderation is good for cardiovascular health, but that drinking alcohol also causes cancer, so it's better not to drink alcohol at all.
Limit excessive calories.
Excess calories can be converted into fat, which accumulates in the body and increases the burden on the cardiovascular system. How can I avoid eating too many calories? The simple way to judge is to be seven or eight minutes full at each meal, keep your weight stable, and eat less high-sugar, high-fat, and fried foods. Some mobile apps can also help you calculate your daily calorie intake.
In conclusion, a healthy diet has a subtle effect on improving atherosclerosis. Different kinds of food, reasonable combination and proportion, can help us reduce "bad blood lipid components", antioxidant, anti-inflammatory, and improve vascular function.
Pay more attention to eating a healthy diet, don't be greedy and less greasy;
Vegetables and fruits are good things, junk food should be kept away;
Everyone has a good heart, love to protect the heart and keep healthy!
Beibei Han (Deputy Chief Physician) Jie Zhang (Attending Physician) (Department of Cardiology, Shanghai Sixth People's Hospital).