If

compares the human body to a machine, then the blood vessel is like a complex pipeline system, connecting various parts, transporting nutrients and discharging waste. Once “rusty” or “blocked”, it will lead to machine failure or even strike. In this issue, life times specially invited He Li, a researcher in the Institute of nutrition and health of China Center for Disease Control and prevention, to teach you how to use seven nutrients to “protect” vascular health.

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Guardians: folic acid

hiding food: green leafy vegetables, beans. Folic acid is a water-soluble vitamin. Proper intake of folic acid can reduce the level of homocysteine in blood and prevent vascular sclerosis and obstruction. Folic acid deficiency may induce atherosclerosis, cardiovascular and cerebrovascular diseases, as well as dermatitis and neurasthenia. Folic acid widely exists in spinach, celery and other green leafy vegetables, beans and animal liver and kidney, but it is easy to be destroyed. Therefore, it is better to eat fresh vegetables, reduce cooking temperature and cooking time. The guardian of

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: β – glucan

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hiding food: oats. It can inhibit the body’s absorption of cholesterol, and has a good effect on regulating blood lipid, thus helping to protect blood vessels. Studies have found that oats are one of the best sources of β – glucan, and eating oats has the effect of reducing low-density lipoprotein (“bad” cholesterol) in the blood, thereby reducing the risk of cardiovascular and cerebrovascular diseases. It should be noted that the thicker the oatmeal is, the more β – glucan is dissolved and the better the health care effect will be.

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Guardian: lecithin

hiding food: eggs, bean products. Lecithin is an important component of “good” cholesterol, which helps to regulate blood lipid, clean up the blood vessel wall and prevent vascular sclerosis. It is recognized as “vascular scavenger”. Egg, soybean and bean products are rich in lecithin. In daily life, you can get sufficient lecithin by eating one or two eggs and 30-50 grams of soybean or soybean products (for example, 40 grams of soybean is equivalent to 200 grams of tofu, 800 ml of soybean milk, and 700 grams of bean curd brain).

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Guardian: anthocyanins

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hiding food: purple fruits and vegetables. It is a powerful antioxidant, which can not only protect the human body from free radicals, but also reduce the level of cholesterol in the blood, promote blood circulation, and play a role of “keeping fresh” for blood vessels. Purple cabbage, blueberry, grape, purple potato, eggplant and other purple food are rich in anthocyanins. Generally speaking, the darker the color, the higher the anthocyanin content, the stronger the antioxidant effect. Guardian of

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: Omega-3 fatty acids

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hiding food: deep sea fish. It is a kind of unsaturated fatty acid, mainly divided into alpha linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They all have a strong role in regulating blood lipid, which is very beneficial to cardiovascular and cerebrovascular. Sardine, salmon, tuna and other deep-sea fish and fish oil are rich in EPA and DHA, and are important sources of Omega 3 fatty acids. It is worth reminding that the effect of eating fish meat is better than eating fish oil. It is better to eat it two or three times a week. When cooking deep-sea fish, it is best to choose low-temperature cooking methods, such as steaming. Guardian of

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: Vitamin C

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hiding food: fresh fruits and vegetables. Vitamin C is a strong antioxidant, which can protect other substances from oxidative damage. Studies have found that it can promote the excretion of cholesterol, prevent its deposition in the arterial wall, but also dissolve the existing atherosclerotic deposition, effectively prevent atherosclerosis. The main food sources of vitamin C are fresh vegetables and fruits, dark vegetables such as spinach, pea seedlings and pepper, and sour fruits such as sour jujube, grapefruit and kiwi fruit, which contain more vitamin C.

Guardian: vitamin E

hiding food: nuts. Vitamin E has stronger antioxidant effect than vitamin C, and can inhibit the rate limiting enzyme of cholesterol synthesis in vivo, thus reducing the level of cholesterol in plasma; it can also inhibit platelet aggregation and reduce the risk of myocardial infarction and stroke. In addition, proper intake of vitamin E is beneficial to remove free radicals and soften blood vessels. Nuts, cereal germ and so on are the source of vitamin E. It should be noted that vitamin E and vitamin C are easy to lose, so the storage time of food materials should be reduced and the cooking temperature and time should be controlled. ▲

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