A study in the European Heart Journal showed that among the researchers involved, up to 36% of the population died from cardiovascular disease. Taking my country as an example, the probability and mortality rate of cardiovascular disease in rural residents are higher than those in urban residents, and the mortality rate of men due to cardiovascular disease is also higher than that of women.5 types of foods to protect cardiovascular health
Among the risk factors for cardiovascular disease, there are 4 common behavioral hidden dangers, which mentioned smoking, drinking, diet quality and physical activity. In other words, what hurts the cardiovascular system is diet, and what protects the blood vessels can also be diet.
What are 5 foods you should eat to improve your heart health?
pure natural oats, when they have not undergone fine processing, have the highest nutritional value. After being boiled, the thicker the taste, the more β-glucan and β-glucan. Glycan is a type of soluble dietary fiber.
The difference from insoluble dietary fiber is that soluble dietary fiber can be digested and absorbed by the body, and can also play a role in delaying postprandial blood sugar rise, inhibiting insulin secretion, and stabilizing postprandial blood sugar. And, for cardiovascular, it can also reduce the adsorption of bad cholesterol on the blood vessel wall, which is very beneficial to people with chronic diseases
Some people think that eating eggs will raise cholesterol, which in turn harms cardiovascular health. In fact, egg yolks, although high in cholesterol, contain lecithin, which has the effect of inhibiting fat and reducing fat deposits on blood vessel walls.
Judging from the standard of the “Dietary Guidelines for Residents”, it is advisable to eat one piece of boiled water per person per day.
Black sesame seeds
Black sesame seeds are rich in dietary fiber, unsaturated fatty acids, vitamin B group, vitamin D, calcium, iron, phosphorus, potassium, etc., with high nutrient density.
Compared with other foods, black sesame seeds also have more anthocyanins, which can protect cardiovascular health while removing harmful free radicals in the body. Due to the high cholesterol content, it is necessary to control the amount every day, that is, about 10g, and no more than 25g at most.
The advantage of deep-sea fish is that it contains more EPA and DHA. EPA is called “vascular scavenger”, which can protect the cardiovascular system and reduce the probability of death due to cardiovascular disease. In addition, deep-sea fish are rich in potassium, calcium, selenium, etc., which are good dietary sources.
Fresh fruits: especially fruits rich in vitamin C, including kiwi, lemon, cherry, winter jujube, plum, dragon fruit, banana, apple, etc. Oxidation, anti-aging and other effects, it is advisable to eat 200~350g per day, and the appropriate amount is enough.
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