Half the good heart is eating! Two servings of fruit and three servings of vegetables a day

Recently, the Journal of the American Medical Association (JAMA), the authoritative clinical medicine in the United States, has pointed out that there is a significant relationship between diet and serious cardiovascular disease events. The highest correlation was found in high salt (9.5% of all cardiovascular deaths), followed by lower correlations in nuts/seeds (8.5%), high processed meats (8.2%), low seafood omega-3 fatty acids (7.8%), low vegetables (7.6%), low fruits (7.5%), and high sugar-sweetened beverages (7.4%). Between 2002 and 2012, cardiovascular deaths in the U.S. population declined by 26.5 percent per year. Dietary factors associated with the decline were polyunsaturated fats (-20.8%), nuts/seeds (-18%), and avoiding sugary drinks (-14.5%). The largest increase in cardiovascular mortality was caused by red meat (+14.4%). The differences in lifestyle and diet between China and the United States contributed to the decline in the incidence of coronary heart disease in the United States. But according to this data, half the good heart is eaten.

Eat more

Coarse grains, vegetables and fruits, fungi

Whole Grain Breakfast Helps Fight heart failure - Whole grains and beans are high in fiber, vitamins, minerals, and antioxidants. Studies have found that water-soluble dietary fiber has the function of excreting sodium, and regular consumption can prevent hypertension. Yu Bin, chief physician of the Heart, Lung and Blood Vessel Center at Beijing Army General Hospital, warned that adults should consume one-third of their daily diet of cereals. Wu Yan, nutrition department of Wuhan Union Medical College Hospital, said that at home you can make some multi-grain bread with corn flour, or buy some ready-to-eat oatmeal as a snack.

Eat enough vegetables and fruits - Many people do not eat enough vegetables and fruits. Each person should eat 250 to 400 grams of fruits and vegetables per day, which is about two portions of fruit and three portions of vegetables. One portion of fruit is about one medium fruit, such as diced vegetables and apples. Broccoli, spinach, celery and other vegetables are rich in vitamins and fiber, can reduce the body's absorption of cholesterol. Celery in particular has a certain regulation effect on blood pressure. Carrots, tomatoes, sweet potatoes and others are rich in carotene, which can help relieve arteriosclerosis. Berries like blueberries, cranberries, blackberries and strawberries have the highest antioxidant content and are relatively low on the glycemic index, so eating more of them can reduce the risk of blood clots and heart disease. Research has found that eating more than five servings of blueberries a week can lower the risk of heart disease.

5 to 10 grams of black fungus - Research has found that eating more fungus can also help your heart. Fungus is rich in dietary fiber, has a good effect on reducing blood cholesterol, fungus also contains anticoagulant components, to reduce blood viscosity is helpful. Wu Yan suggests eating 5 to 10 grams of black fungus every day, which has a good effect on reducing blood viscosity and cholesterol.

Eat less

High in salt, drinks, red meat

Use sweet, sour and spicy - and Yu Bin remind, eat too much salt prone to water sodium retention, thereby aggravating the burden of the heart. In addition, a large number of clinical data show that high salt intake is proportional to human blood pressure, and eating too much salt will increase plasma cholesterol, leading to the risk of atherosclerosis.

The daily diet of the northern people is salty, Wu Yan said, can be appropriate with sweet, sour, spicy taste instead of salty. For example, the flexible use of sucrose to cook sweet and sour dishes, or vinegar mixed with cold dishes, can not only make up for the lack of salty, but also promote appetite. Also available soy sauce, bean sauce, sesame sauce seasoning, or with scallions, ginger, garlic and other spices to enhance the flavor. Five grams of soy sauce and 20 grams of bean paste have the same amount of salt as one gram of salt, and the resulting dish tastes better than salt. But in the use of sweet and sour seasoning, should pay attention to the amount of sugar, less put as good.

1 Less Drink per Week -- A study published in the Journal of Nutrition found that children who drank just one fewer sugary drink per week improved their heart health and reduced their risk of heart disease later in life. The researchers tracked cholesterol levels in 613 children for a year. The results showed that the more servings of sugary drinks the children consumed, the higher the levels of triglycerides in their blood, and the greater the risk to the heart.

Fried meat with shiitake mushrooms - processed meats such as sausages, bacon, hot dogs and ham contain more sodium, nitrates and phosphates, which can have adverse effects on the heart. Friends who love red meat may wish to eat more beef. The fat of beef is much less than that of pork. Many cardiovascular diseases are caused by high blood fat.

Wu Yan introduced stir-fried meat dishes can be served with shiitake mushroom, a low-fat, low-heat food, not only taste delicious, but also can prevent blood cholesterol rise. Can choose more lean meat to eat, to steam, boil, stew and other light cooking method is good.

Share with:

Relevant comment information