These nutrients protect your little heart. These nutrients protect your little heart. Vitamin d
. Mushrooms and eggs 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.
Omega 3 fatty acids
Omega 3 fatty acids such as salmon, sardine, walnut and other Omega 3 fatty acids are all 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.
seeds, shellfish food and other zinc can help the human body to produce anti-inflammatory cytokines, which, like omega-3 fatty acids, 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.
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 main sources of vitamin C are fresh fruits and vegetables, among which citrus fruits and tomatoes are the best sources of vitamin C, and the content of vitamin C is also rich in green pepper, spinach, kiwi fruit and fresh jujube.
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. Lycopene
lycopene, such as tomato and watermelon, is a kind of carotene, which has strong antioxidant effect and has been proved to help prevent cancer and heart disease. Studies have shown that the higher the lycopene content in human adipose tissue, the higher the risk of myocardial infarction. Lycopene can also increase arterial elasticity and improve the function of vascular endothelial tissue, Prevent arteriosclerosis. Lycopene generally exists in red food, such as tomato, watermelon and so on.
coarse grains, nuts and other magnesium can help reduce the excitability of nerves and muscles, maintain cardiac elasticity, and prevent stroke and heart attack. Insufficient magnesium intake 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.
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, 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.