in today’s society, the heart is one of the most vulnerable organs. According to statistics, the number of sudden cardiac death in China reaches 544000 every year, equivalent to the total population of a small city. Recently, the British “Daily Mail” published a summary of “nutrients to protect the heart”. I will explain this in detail, and teach you how to use the “patron saint” of heart nutrition.
1, the guardian angel: Omega 3 fatty acid
hiding place: Salmon, sardine, walnut and other
“Omega 3 fatty acids are polyunsaturated fatty acids, which help prevent systemic inflammatory response and cardiovascular diseases and protect the heart. Harvard University research found that eating 2 grams of omega-3 fatty acids once or twice a week reduced the risk of sudden cardiac death by 36% and the possibility of death by 17%. Besides salmon, sardine and other deep-sea fish, walnut, flaxseed, perilla seed and the oil extracted from them are also good sources of Omega 3 fatty acids.
No.2 patron god: magnesium
hiding place: coarse grain, nuts and other
magnesium helps to reduce nerve and muscle excitability, maintain heart elasticity, and prevent stroke and heart disease. Insufficient magnesium intake may cause blood pressure rise. Studies have shown that an adequate supply of magnesium in the diet is beneficial for the prevention of hypertension, heart disease and diabetes. Women tend to be more likely to lack magnesium than men, and stress will consume the body’s reserves of magnesium, so we need to pay attention to supplement in the diet. Magnesium is mainly found in all kinds of millet, red beans and other coarse grains, pine nuts, walnuts and other nuts, as well as spinach, small rape and other green leaf vegetables.
No.3 Guardian God: vitamin D
hiding place: mushrooms, eggs and other
vitamin D is not only good for bone health, but also good for heart health. Studies have shown that vitamin D deficiency increases the risk of heart disease by 40% and the risk of dying from heart disease is higher than 81%. The source of vitamin D in food is not rich, only fish (especially fish liver), mushroom, animal viscera, whole milk, eggs and so on. However, you can get more sunlight, which is the main source of vitamin D for the human body.
No.4 patron god: zinc
hiding place: seeds, shellfish food and other
zinc can help the human body to produce anti-inflammatory cytokines, like omega-3 fatty acids, it can help prevent the occurrence of human inflammation. At the same time, zinc has also been shown to have protective effects on arteries, which can help prevent coronary artery disease and improve cardiac function. Zinc mainly comes from some protein rich foods, such as shellfish, shrimp, crab, viscera, meat, fish and so on. Among the seeds, sesame, sunflower seed, pine nut and other zinc content is also very high.
No.5 patron saint: Vitamin C
hiding place: kiwi fruit, green pepper and other fresh fruits and vegetables
vitamin C is a strong antioxidant. Studies have found that it helps to reduce the level of low-density lipoprotein cholesterol (commonly known as “bad” cholesterol) and increase the level of high-density lipoprotein cholesterol (commonly known as “good” cholesterol). People with high intake of vitamin C in the diet will have a lower risk of heart disease and stroke. The main sources of vitamin C are fresh fruits and vegetables, among which citrus fruits and tomatoes are the best sources of vitamin C. The content of vitamin C in green pepper, spinach, kiwi fruit and fresh jujube is also very rich.
No.6 patron saint: vitamin E
hiding place: nuts, seeds and other
vitamin E is also a strong antioxidant, like vitamin C, it can also regulate the level of cholesterol in the body, can also inhibit blood platelet aggregation, reduce the risk of myocardial infarction and stroke. A variety of nuts, seeds are rich in vitamin E, avocado fruit vitamin E content is also very rich, you can often eat.
No.7 patron saint: allicin
hiding place: garlic
allicin can relax blood vessels and improve blood flow, thus playing a positive role in blood pressure and heart health. It should be noted that garlic contains alliin and alliinase and other effective substances. After being crushed, they will contact each other to form allicin with health care function. Therefore, it is better to mash garlic into mud and put it for 10-15 minutes before eating. The absorption effect of allicin is better, but the allicin obtained by cooking is very little. Lycopene, lycopene and lycopene have been proved to have the effect of protecting the body against cancer. Studies have shown that the higher the lycopene content in human adipose tissue, the lower the risk of myocardial infarction. Lycopene can also increase the elasticity of artery, improve the function of vascular endothelial tissue and prevent arteriosclerosis. Lycopene generally exists in red food, such as tomato, watermelon and so on. ▲