In today's society, the heart is one of the most affected and prone to problems. According to statistics, China's annual number of sudden death due to heart disease reached 544000, equivalent to the total population of a small city. Recently, according to an article published in the daily mail of the United Kingdom, sihai.com summed up the "nutrients for protecting the heart". I will interpret this in detail and teach you to make good use of the "patron saint" of heart nutrition.
Patron saint 1: Omega-3 fatty acids
Hiding place: Omega 3 fatty acids such as salmon, sardine, walnut and other omega 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 about 2 grams of omega-3 fatty acids in fish once or twice a week can reduce the risk of sudden cardiac death by 36%, and reduce the probability 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.
Patron saint 2: magnesium
Hiding place: coarse grains, nuts and other magnesium can help reduce the excitability of nerves and muscles, maintain the elasticity of the heart, and prevent stroke and heart attack. Insufficient intake of magnesium may cause blood pressure rise. Studies have shown that adequate supply of magnesium in the diet is beneficial for the prevention of hypertension, heart disease and diabetes. Women are 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 it in the diet. Magnesium is mainly found in coarse grains such as millet and red beans, nuts such as pine nuts and walnuts, and green leafy vegetables such as spinach and rape.
Patron saint 3: vitamin D
Hiding place: mushrooms, eggs and other vitamin D are not only good for bone health, but also good for heart health. Studies have shown that a lack of vitamin D increases the risk of heart disease by 40% and the risk of death from heart disease by more than 81%. The source of vitamin D in food is not rich, only fish (especially fish liver), mushrooms, animal viscera, whole milk, eggs and a few other sources. However, you can get more sunlight, sunlight is the main source of vitamin D.
Guardian God 4: Zinc
Hiding place: zinc, such as seeds and shellfish, can help the body to produce anti-inflammatory cytokines, which, like omega-3 fatty acids, can help prevent inflammation. At the same time, zinc has been proved to have a protective effect on arteries, helping to prevent coronary artery disease and improve heart function. Zinc mainly comes from some protein rich foods, such as shellfish, shrimp and crab, viscera, meat, fish and so on. Among the seeds, sesame, sunflower seed and pine nut also have high zinc content.
Patron saint 5: Vitamin C
Hiding place: kiwi fruit, green pepper and other fresh fruits and vegetables, vitamin C is a very strong antioxidant. Studies have found that it can help reduce the level of low-density lipoprotein cholesterol (commonly known as' bad 'cholesterol), and improve the level of high-density lipoprotein cholesterol (commonly known as' good' cholesterol). People with high dietary vitamin C intake 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. The contents of vitamin C in green pepper, spinach, kiwi fruit and fresh jujube are also very rich.
Patron saint 6: vitamin E
Hiding place: vitamin E, such as nuts and seeds, is also a strong antioxidant. Like vitamin C, it can also regulate cholesterol level in the body, inhibit platelet aggregation, and reduce the risk of myocardial infarction and stroke. All kinds of nuts and seeds are rich in vitamin E. avocados in fruits are also rich in vitamin E and can be eaten frequently.
No.7 patron saint: Allicin
Hiding place: allicin can help 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, alliinase and other effective substances. After grinding, they will contact each other to form allicin with health function. Therefore, it is better to mash garlic into mud and then eat it after 10-15 minutes. The absorption effect of allicin is better, while the amount of allicin obtained by cooking is less.
No.8 patron saint: Lycopene
Hiding place: lycopene, such as tomato and watermelon, is a kind of carotene with strong antioxidant effect, which has been proved 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 myocardial infarction. Lycopene can also increase arterial elasticity, improve vascular endothelial function and prevent arteriosclerosis. Lycopene generally exists in red food, such as tomato, watermelon and so on.