In the autumn, when the weather changes, cold and hot, the heart is most vulnerable. Fall is the season of high incidence of heart disease. Therefore, we must do a good job in protecting the heart in the early fall. What do you eat in the early fall to protect the heart? 20 kinds of civilian food help to get rid of heart disease!
The heart is the most important organ in the human body. If the body is likened to a country, then the heart is the emperor of the country. “The country cannot be a day without a king.†People can’t be unconscious for one second. From the point of view of life and death, the heart is more than one. The king of the country is also important. The king passed away. Someone else can inherit the throne. Once the heart is dead, there is no way to change it. Therefore, it is particularly important to protect our hearts.
Fall is a season of high incidence of heart disease. Due to changes in the weather and other reasons, in addition to normal physical examination and daily conditioning, a scientific diet is also essential. So what does early autumn eat to protect heart health? The following 20 kinds of foods can best protect heart health!
What to eat in the early autumn to protect heart health?
1. Banana
The heart is a contracting organ. The body lacks magnesium and causes symptoms such as tachycardia, irregular heartbeat, and severe myocardial necrosis and calcification. Therefore, magnesium is known as the guardian of the heart. It can prevent the synthesis of cholesterol and reduce the nerve excitability, in order to maintain the normal contraction of myocardial fibers and coronary artery elasticity. In natural fruits, bananas are rich in minerals such as magnesium, so you can usually eat more bananas to help maintain your heart.
Strawberry
Antioxidant vitamin C in strawberry is higher than other berries. In addition, strawberries contain potassium, folic acid, dietary fiber and phytonutrient phenol. Phenol is the key to strawberry's anti-cancer, anti-inflammatory and protective heart. Strawberries can be consumed directly, as well as in salads, cereals, or as a dessert.
3, tofu
Because the muscles of the heart are made of protein, and tofu is the food with the highest content of soybean protein, therefore, eating more tofu can provide a lot of protein to the heart, which is conducive to maintaining the flexibility and health of the heart muscle.
4, spinach
To protect the health of the heart, we must first pay attention to the prevention of cardiovascular diseases. It is very important to supplement folic acid at this time, and the content of folic acid contained in spinach is very rich. Therefore, eating spinach is more effective than other nutritional supplements in preventing heart disease. The method of eating spinach is also very rich. The best way to preserve folic acid is to scramble the fire and keep the nutritional value up.
5, tomatoes
Research results from the University of Cambridge in the United Kingdom showed that after receiving an antioxidant called lycopene extracted from tomatoes for 150 patients with heart disease for 8 weeks, low-density lipoprotein in the blood almost disappeared. Obviously, tomatoes protect their hearts by effectively removing 'bad' lipoproteins through antioxidant action. Lycopene is contained in tomato skin, and ripe tomatoes are reddened by it. Celery, bitter gourd, carrot and other fresh vegetables also have more antioxidant ingredients.
6, oats
You can choose to eat a bowl of oats for breakfast in the morning. It is rich in omega-3 fatty acids, folic acid and potassium are good for the heart. At the same time, oats is still a very high fiber content food, can well reduce the low-density lipoprotein cholesterol in the blood, and help maintain the smooth arterial blood vessels. If you can eat another banana, you can consume 4 grams more fiber.
7, cinnamon
A study published in the American Journal of Nutrition Association pointed out that cinnamon is rich in anti-oxidants such as flavonoids and is beneficial to the heart. Another study pointed out that a spoonful of ground cinnamon can prevent diabetes every day.
8, grapes
Grapes contain some polyphenols and have a strong antioxidant effect. It can prevent the oxidation of poor cholesterol, and it can slow down the rate of blood coagulation in the body, effectively prevent arteriosclerosis, and effectively reduce the chance of heart attack.
9, green tea
Harvard University and the National Institutes of Health both believe that drinking tea can improve arterial health, especially green tea rich in tea polyphenols and trace elements.
10, bitter gourd
Among the many food bitter foods that are more highly accepted is bitter gourd. Bitter gourd has the effect of clearing away heat, nourishing blood, tonifying kidney, strengthening spleen and nourishing liver. In addition, bitter gourd vitamin C content is high, with the prevention of scurvy, cell membrane protection, prevention of atherosclerosis, improve the body's stress, heart protection and other effects.
11, onion, garlic
With prostaglandins, there are vasodilation, lower blood pressure, but also prevent atherosclerosis. The garlic oil contained in garlic has lipid-lowering efficacy. The mixture of sulfur compounds contained in garlic reduces blood cholesterol, prevents thrombosis, helps increase high-density lipoproteins, and protects the heart's arteries.
12, Apple
Apple is a fruit we often eat. Apple contains a lot of antioxidants to prevent arteriosclerosis and heart disease, reducing the risk of heart disease, so people who eat fruit are less likely to suffer from heart disease.
13, almonds
By insisting on eating the right amount of nuts every day, platelet aggregation can be effectively prevented, thereby effectively protecting the heart and preventing thrombosis. After the latest research found that even if you eat nuts once a week, you can reduce the risk of heart disease by 1/4, and the role and efficacy of almonds in all nuts is the most obvious. There are many ways to eat almonds, you may wish to grind almonds into powder, and stir in salads, dishes, not only can increase the taste of the dishes, but also fully absorb the nutrition.
14, bell pepper
Bell peppers taste slightly sweet, rich in vitamin B6 and folic acid, these two vitamins can reduce arteriosclerosis and diabetes risk of heart disease. Bell pepper also contains a large amount of vitamin C that helps prevent cancer. The bell pepper can be eaten for a long time and can be eaten raw, or it can be cut into empty rice, or chopped into other dishes or pasta.
15, soybean
Soybeans can help reduce the level of cholesterol in the blood, and the low content of saturated fatty acids is still an important source for people to protect their hearts from high quality protein intake. Eating tofu and drinking soy milk are good choices. A cup of soymilk at breakfast can better supplement the nutrients that oatmeal cannot provide.
16, eggs
Brazil studies have shown that egg yolks are rich in vitamin E, vitamin B12, and folic acid, which are good for heart health, but they should not be eaten more. One or two meals per day are appropriate, and no more than four.
17, sardines
Sardine is a guardian who protects heart health. Sardine contains a lot of fatty acids and abundant calcium substances. These substances play a role in preventing heart disease.
18, garlic
Contains a mixture of sulfur compounds that lower cholesterol, dilute blood, inhibit atherosclerotic plaque formation, and prevent thrombosis. Eating 3 grams of garlic a day can significantly lower cholesterol and triglycerides. Dr. Gertling of Germany pointed out that there are 400 kinds of substances beneficial to human body in garlic; if you want to reach the age of 90, you should use garlic as the basic component of daily food.
19. Huanren
Coix seed is also one of the foods that protect the heart. In addition, regular consumption of Coix seed also has the effect of lowering cholesterol. And after medical research found that Coix seed cholesterol reduction effect is not lost oats, Coix seed has the effect of lowering cholesterol, is due to Coix seed contains a large number of water soluble fiber, which can accelerate the liver to excrete cholesterol.
20, black sesame
In normal times, we should eat black sesame in moderation. It not only has the effect of health care, but it also helps the body to prevent hardening of the blood vessels. This is because black sesame seeds contain a large amount of unsaturated fatty acids, which can maintain the elasticity of blood vessels and prevent atherosclerosis. In addition, women usually eat black sesame seeds at the same time. They also have the effect of nourishing the kidney and nourishing the skin, while also being able to nourish hair.
The last reminder is that red fruits are the most important to care for, and Chinese medicine emphasizes complementary colors because it is red. Therefore, eating red fruits helps protect the heart, such as tomatoes, red cherries, and strawberries. Eating more is good for the heart. As the saying goes, "what to eat to make up for anything", if you want to make up your heart, you should eat more of the heart of some animals, and chicken heart and duck heart are better than pig hearts and have low fat content but higher nutritional value.
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