in today’s society, the heart is one of the most affected and prone organs. 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. Here’s how to make good use of the nutrition of the heart; Patron saint & quot;.
1 Patron saint: Omega 3 fatty acids
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 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.
2 patron saint: 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 magnesium supply in the diet is beneficial to preventing 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.
3 No. 1 patron saint: vitamin d6667
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.
4 patron saint: zinc
hiding place: seeds, shellfish food and other zinc can help the human body to produce anti-inflammatory cytokines, just like omega-3 fatty acids, which can help prevent human 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.
5 patron saint: vitamin c
hiding place: kiwi fruit, green pepper and other fresh fruits and vegetables. Vitamin C is a strong antioxidant. Research has found that it helps to reduce low-density lipoprotein cholesterol (commonly known as & lt; Bad & quot; At the same time, high density lipoprotein cholesterol (commonly known as & lt; Good & quot; The risk of heart disease and stroke is lower in people with high cholesterol (cholesterol) levels and high dietary vitamin C intake. 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.
6 No. 1 patron saint: vitamin e66677
hiding place: nuts, seeds, etc. vitamin E is also a strong antioxidant. Like vitamin C, it can also regulate cholesterol levels in the body and inhibit platelet aggregation, 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.
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.
This kind of food can control the weight, protect the heart and beautify!
1, protect the heart: Momordica charantia has high vitamin C content, which can prevent scurvy, protect cell membrane, prevent atherosclerosis, improve the body’s stress ability, protect the heart and so on.
2. Weight loss: balsam pear contains a substance called qingzhisu. Although this substance does not directly enter the human blood, it can directly act on the small intestine, reducing the absorption of fat and making the fat decompose more quickly, so as to achieve the effect of weight loss. However, it should be noted that qingzhisu is a substance that is easy to decompose. When cooking balsam pear, Do not over heat, so as not to lose the original nutritional value.
3, beauty: often eat bitter gourd can also enhance the vitality of the cortex, make the skin become tender and healthy. In the hot and dry summer, women often apply iced bitter gourd tablets, which can immediately relieve the dryness of the skin, and the bitter gourd can moisturize the white skin, calm and moisturize the skin. According to traditional Chinese medicine, the spleen and stomach are warm, and the stomach is steaming, or the lung is hot, or the digestive tract is dysfunctional, or the Chong and Ren are not adjusted, and the acne is caused by rising and stagnating on the face. Summer is the season of acne, balsam pear is rich in vitamin B1, vitamin C and minerals, long-term consumption, can maintain energy, has great benefits for the treatment of acne.