In today’s society, the heart is one of the most troubled and vulnerable organs. According to statistics, the number of sudden death from heart disease in China every year reaches 544,000, equivalent to the population of a small city. Recently, the British daily mail published a summary of “heart protection nutrients”, I read this in detail, to teach you to use the heart nutrition “patron saint”.
Patron saint no. 1: omega 3 fatty acids
Hiding place: omega-3 fatty acids such as salmon, sardines, and walnuts are polyunsaturated fatty acids, which help prevent systemic inflammatory reactions and cardiovascular diseases and protect the heart. The harvard study found that ingesting around 2 grams of omega-3 fatty acids from fish once or twice a week reduced the risk of sudden cardiac death by 36 percent and the risk of death by 17 percent. In addition to deep-sea fish such as salmon and sardines, walnuts, flaxseeds, Perilla seeds and the oils they extract are also good sources of omega-3 fatty acids.
Guardian spirit 2: magnesium
Hide: magnesium, such as whole grains and nuts, can help reduce the excitability of nerves and muscles, maintain heart elasticity, and prevent strokes and heart attacks. Lack of magnesium can cause blood pressure to rise. Research has shown that a diet rich in magnesium can help prevent high blood pressure, heart disease and diabetes. Women tend to be more magnesium deficient than men, and stress depletes the body’s reserves of magnesium, which should be taken care of in the diet. Magnesium is more common in various coarse grains such as millet, red bean, nuts such as pine nuts and walnuts, as well as green leafy vegetables such as spinach and canola.
Patron saint no. 3: vitamin D
Hide-out: vitamin D, such as mushrooms and eggs, is good for bone health as well as heart health. A lack of vitamin D has been shown to increase the risk of heart disease by 40 per cent and the risk of dying from heart disease by more than 81 per cent. Vitamin D in food is not abundant, only fish (especially fish liver), mushrooms, animal offal, whole milk, eggs and other few sources. However, you can get more sun exposure, which is the main source of vitamin D in the body.
No. 4 guardian spirit: zinc
Hiding places: zinc, such as seeds and shellfish, helps the body produce anti-inflammatory cytokines, which, like omega-3 fatty acids, help prevent inflammation. Zinc has also been shown to protect arteries, helping prevent coronary artery disease and improve heart function. Zinc mainly comes from some protein-rich food, such as shellfish, shrimp and crab, offal, meat, fish and so on. Among the seeds, sesame seeds, sunflower seeds, pine seeds and other zinc content is also high.
Patron saint no. 5: vitamin C
Compound: kiwi fruit, green peppers, fresh fruits and vegetables such as vitamin C is a kind of very strong antioxidant, studies have found that it helps reduce low density lipoprotein cholesterol (commonly known as “bad” cholesterol) levels, and increase high density lipoprotein cholesterol (commonly known as “good” cholesterol) levels, higher vitamin C intake of the diet, the less risk of heart attack 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.
No. 6 guardian spirit: vitamin E
Hiding place: vitamin E, such as nuts and seeds, is also a powerful antioxidant. Like vitamin C, it regulates cholesterol levels, inhibits platelet aggregation, and reduces the risk of myocardial infarction and stroke. All kinds of nuts and seeds are rich in vitamin E, and avocados in fruit are also rich in vitamin E, which can be eaten frequently.
Patron saint no. 7: allicin
Hiding place: garlic garlic has a positive effect on blood pressure and heart health by relaxing blood vessels and improving blood flow. It should be noted that garlic contains effective substances such as allicine and allicase, which will contact each other after being crushed to form a healthy allicin. As a result, garlic is best mashed, first 10 to 15 minutes after eating, the absorption of allicin better, and cooked garlic very few.
Guard number 8: lycopene
Hideaway: lycopene, such as tomatoes and watermelons, is a carotenoid that is highly antioxidant and has been shown to help prevent cancer and heart disease. Studies have shown that the higher the lycopene content in human adipose tissue, the lower the risk of heart attack. Lycopene also increases arterial elasticity, improves vascular endothelial function and prevents arteriosclerosis. Lycopene is commonly found in red foods such as tomatoes and watermelons.