What to eat to protect your heart and what to eat to protect your heart 8 foods to protect your hear

Don't believe what to eat and what to supplement, summarized a total of 6 points:

1. Drink 1 cup of green tea: Green tea is rich in catechins, which can effectively reduce blood lipids. Tea is also containing flavanols, which increase the amount of phospholipids in the blood. Phospholipids can reduce the formation of sclerotic plaques on the coronary artery wall and ensure the smooth blood supply to the heart.

2. Eat 30 grams of fish: Eat 30-50 grams of fish every day (preferably fatty deep-water sea fish), which can reduce the risk of heart disease by 50%.

3. Eat 3 walnuts: According to studies, eating 3 walnuts (about 30 grams) per person per day reduces the likelihood of heart disease by 10%. The mystery lies in the fact that 70% of walnut oil is polyvalent unsaturated fatty acids such as linoleic acid.

Eating one or three peach pits a day can lower cholesterol by 5%, so the likelihood of heart disease is reduced by 10%.

4. Eat 1 apple: After a trial of 805 men aged 65-84, those who ate 1-2 apples a day reduced the risk of heart disease by half.

5. Iron intake on demand: Studies have confirmed that people with high blood iron are twice as likely to suffer from heart disease as those with normal blood iron. For this reason, scientists have proposed a strategy of "taking iron on demand".

Especially after the age of 50, iron intake should be limited, and high-iron foods should be replaced with foods with relatively low iron such as milk, eggs, and fish.

6. Vitamin supplementation: The latest research shows that homocysteine, a metabolite produced by the human body, is harmful to the heart, and the effect of causing heart disease is much higher than cholesterol, which is the greatest threat to women. Homocysteine also has a "nemesis", that is, B vitamins such as folic acid, B6, and B12.

Therefore, eat more green leafy vegetables, mushrooms, fish and shrimp, bananas and other foods rich in such vitamins, and take vitamin tablets if necessary to protect the health of the heart.

Heart-protecting foods.

1.Fiber foods: Fiber has the same effect as cholesterol-lowering medications, especially to protect the heart.

2.Garlic: Garlic is a health food. It takes away heart-damaging cholesterol; Garlic can reduce the substance that causes heart disease - low-density lipoprotein; It can also reduce the viscosity of platelets, prevent blood clotting, and prevent the formation of blood clots.

3.Onions: Onions have cholesterol-lowering properties. Whether eaten raw, fried, stewed or boiled, onions are always the heart's "friend".

4.Eggplant: It restricts the body's absorption of cholesterol from oily foods and can wrap excess cholesterol in the intestines and take it out of the body.

5.Foods: Legumes, especially soybeans, contain a lot of linadienoic acid, which can reduce cholesterol and blood viscosity.

Eat more nuts, nuts are generally divided into two categories: one is tree nuts, including almonds, cashews, hazelnuts, walnuts, pine nuts, chestnuts, ginkgo (ginkgo), pistachios, macadamia nuts, etc.; The second is seeds, including peanuts, sunflower seeds, pumpkin seeds, watermelon seeds, etc. Eat less food, such as seafood, try to eat less, less salt, water can not drink more, drink too much water at one time, water will quickly integrate into the blood, will quickly cause blood pressure to rise, thus the heart load increases, so water should be drunk in small quantities and many times, and meals are also small and multiple.

This is my personal opinion, just accept it if you are optimistic!

Everyday life:

1. Don't be angry, be calm in everything.

2. Eat more heart-friendly fruits, such as apples, bananas, etc.

3. Eat a regular diet, eat more steamed food, less salt and more vinegar, and eat less meat.

4. Sleep well and well, and the heart is good when people are rested.

5. Exercise more to enhance heart function.

6. Drink less coffee!

As the saying goes, "what you eat makes up for what you eat", so if you want to make up for your heart, go eat "pig heart".

Recently, if you want to eat a balanced diet, you can pull!

Whole grains, sugar-free foods, fresh tropical fruits, almonds...

1. Oats: Oats are a food with very high fiber content, which can reduce the content of LDL cholesterol in the blood, help keep the arteries and blood vessels open, and it is rich in omega-3 fatty acids, folic acid and potassium are very good for the heart.

2. Nuts: Walnuts, almonds, cashews and other nuts contain a large amount of omega-3 fatty acids and units and polyunsaturated fats, which have a good protective effect on the heart.

3. Salmon: Salmon is one of the best foods for heart health, it is rich in -3 EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid).3 (unsaturated fatty acids) may reduce the incidence of arrhythmias, which can lead to sudden cardiac death.

The American College of Cardiology recommends taking salmon or other fish rich in (unsaturated fatty acids) (such as tuna) best twice a week.

4. Virgin olive oil: Olive oil is a healthy unsaturated oil that can help lower cholesterol, and virgin olive oil contains more polyphenols (an antioxidant that is good for the heart), which can protect the body's blood vessels.

5. Apples: Studies in the United States have shown that people who regularly eat apples or drink apple juice have a significantly lower chance of heart disease. This is because apples contain a lot of antioxidants, which can prevent arteriosclerosis of the heart and reduce the amount of (bad) cholesterol LDL in the blood, thus reducing the risk of heart disease.

6. Blueberries: The anthocyanins in blueberries can protect heart health, and they are also rich in ellagic acid, carotene, lutein, vitamin C, folic acid, magnesium, potassium and fiber.

7. Spinach: The lutein, folic acid, potassium and fiber contained in spinach can help keep the heart in a healthy state. Vegetables are also good for the heart, with studies finding that people who ate two and a half servings of vegetables a day had a 25 percent lower risk of heart disease than those who didn't.

8. Red wine: If you drink alcohol, drinking a little red wine is also good for the heart. Because red wine contains two antioxidants, resveratrol and catechins, which can protect the walls of blood vessels, but be careful not to overdo it, women should not drink more than once a day, and men should not drink more than 2 times a day.

It is important to pay attention to a healthy lifestyle, heart health is actually heart and blood vessel health. The actions you do and the food you eat every day will affect your heart. A healthy lifestyle is as follows:

1. Avoid smoking, which has a great impact on the heart, including passive smoking;

2. Healthy diet, Chinese eat in a relatively healthy way, mainly cereals and plants, eat meat and fish appropriately, and try not to drink alcohol;

3. Maintaining a certain amount of exercise and exercising appropriately every day is helpful to the heart non-Zen type, which can improve the activity tolerance of the heart and improve the adaptability of myocardial cells;

4. A healthy heart does not need to take any drugs, if you have diabetes and high blood pressure, you need to take ** diabetes and high blood pressure drugs, and add a little aspirin to protect blood vessels and reduce the chance of blood vessel problems in the future. Drugs that directly prevent heart disease, such as drugs that increase the supply of oxygen to the heart muscle, drugs that prevent heart attacks, are usually not effective. Therefore, it is necessary to be cautious when taking medicines, and try to reduce the number of medicines taken;

5. If there is hyperthyroidism, anemia, or tumor, the heart may be affected during the process, and the impact of drugs or some behaviors on the heart should be taken into account as much as possible.

6. Regular physical examination, it is recommended that people over 35 years old measure their blood pressure at least once a year, regardless of male or female, it is recommended that young women check their hearts before pregnancy and do echocardiology**. An electrocardiogram is done during the annual physical examination, and the original image of the electrocardiogram is retained, and if there is a problem in the later stage, it can be compared with the original healthy electrocardiogram.

Peanuts contain unsaturated fats that can prevent heart disease, which can reduce the level of cholesterol in the blood and have an effective rate of 12%-15%. In addition, peanuts are also rich in vitamin E, which can reduce the number of platelets deposited in the blood vessel wall, so that the blood vessels remain soft, blood circulation is smooth, and the chance of natural heart disease is less. Experts suggest that it is best to eat 12-20 crispy peanuts every day, which can not only satisfy the appetite, but also have the effect of disease prevention and fitness.

SpinachSpinach contains folic acid, fiber, potassium and lutein, which help keep the heart in a healthy state. Studies have found that people who eat spinach regularly have a 25% lower risk of heart disease compared to those who don't.

Garlic, onion.

If you want to reduce the risk of heart attack, you should do a good job of lowering blood lipids, only in this way can you reduce the chance of heart attack and prevent arteriosclerosis. Therefore, in daily life, you should eat more foods with lipid-lowering effects, such as garlic, onions, etc., which can not only be flavored, but also maintain heart vitality and prevent heart disease.

Legumes, lentils, chickpeas, black beans and kidney beans are high in fiber and rich in omega-3 fatty acids, calcium, and soluble fiber. Soybeans can help lower blood cholesterol levels and are low in saturated fatty acids, making them important for protecting the heart from high-quality protein**. Eating tofu and drinking soy milk are both good choices, and drinking a cup of soy milk at breakfast can also better supplement the nutrients that oatmeal cannot provide.

Deep-sea fish, as well as various nuts, contain omega-3, which is extremely healthy and effective in preventing heart attacks. In particular, some patients who already have heart disease may wish to eat more foods containing omega-3s, such as salmon, sardines, almonds, etc., to protect the health of the heart.

Olive oilOlive oil contains the highest amount of unsaturated fatty acids of any edible oil, and it is effective in reducing the amount of bad cholesterol in the body, thereby reducing the risk of heart disease. When people buy olive oil, they try to buy extra virgin oil, because the minimum processing process ensures that the nutrients are not lost too much.

Protecting the heart is a topic that health experts are most concerned about, so what are the foods that protect the heart, I have compiled 8 foods to protect the heart for you, and people who want to protect the heart may wish to eat more of these foods.

1. Nuts

Nuts such as almonds and peanuts are rich in heart-healthy amino acids and unsaturated fatty acids, which can reduce the risk of heart disease.

2. Coix seeds

Coix seeds, which are water-soluble fibers, can accelerate the elimination of cholesterol in the liver and protect heart health.

3. Black sesame seeds

Black sesame seeds contain unsaturated fatty acids and lecithin, which can maintain the elasticity of blood vessels and prevent arteriosclerosis.

Fourth, soybeans

Soybeans contain a variety of essential nutrients. Amino acids, mostly unsaturated fatty acids, can promote fat and cholesterol metabolism in the body.

5. Corn

Corn oil contains unsaturated fatty acids, up to 60% linolenic acid, which is a good cholesterol absorber; Corn in traditional Chinese medicine has a diuretic effect and helps stabilize blood pressure.

6. Potatoes

The food contains more vitamin C, sodium, potassium, iron, etc., especially the most abundant potassium content, containing 502 mg of potassium per 100 grams, which is a rare high-potassium vegetable. Patients with heart disease, especially cardiac insufficiency, often have a tendency to hypokalemia. Eating potatoes often can not only supplement potassium, but also sugar, protein and minerals, vitamins, etc.

7. Spinach

This product is rich in folic acid, which can effectively prevent cardiovascular diseases. In addition, the iron and trace elements in spinach can also play a role in blood tonic.

8. Celery

Apigenine contained in celery may protect cardiovascular function. To eat celery, you have to eat the leaves, because the leaves are where the nutrients are. The leaves are higher in vitamin C than the stems, and are rich in phytonutrients and have high nutritional value.

Celery is also a fiber-rich food. Recent studies have shown that eating more fiber-rich foods can reduce the risk of heart attack.