Cold weather burst blood vessels? Dietitian recommends 8 heart-protecting diets, eating 3 servings of "this food" a week reduces the risk of myocardial infarction by 34%

The weather is freezing cold, making it imperative to take care of your heart and blood vessels. Dietitian Li Wanping said that in addition to regular exercise, avoiding smoking, and adjusting to stress, people can also take a balanced intake of various nutrients from natural foods to protect the cardiovascular system.

8 major diets for cardiovascular protection 1. Rich in anthocyanin "berries"

such as strawberries, blueberries, etc. Li Wanping pointed out that berries are rich in flavonoids and anthocyanins, which are believed to have strong disease resistance, improve blood flow and prevent plaque formation, which is beneficial to the heart. One of the reasons the American Heart Association recommends it is to reduce the risk of heart attack in women. A 2013 study found that women who ate 3 or more servings of blueberries and strawberries per week had a 34% lower risk of myocardial infarction compared with those who ate less than 3 servings per month.

2. 300 grams of "dark green leafy vegetables"

a day such as spinach, broccoli, kale, kale, sweet potato leaves, etc. Li Wanping said that dark green leafy vegetables are rich in antioxidants, vitamins and minerals, among which folic acid in vitamin B group can help reduce the concentration of homocysteine ​​in the body. A meta-analysis paper has shown that folic acid supplementation can significantly reduce the risk of stroke in patients with cardiovascular disease.

3. Contains Omega-3 Fatty Acids "Salmon"

The American Heart Association recommends eating salmon twice a week. Not only does it provide protein, but salmon is also rich in Omega-3 fatty acids that make the heart healthier. Li Wanping said that other deep-sea fish, such as saury, mackerel, and mackerel, also have the effect of protecting the heart.

4.Provides beta-glucan "Oats"

A whole grain food source of dietary fiber, which contributes to the health of the digestive system. Li Wanping said that the water-soluble fiber "beta-glucan" of oats can improve cholesterol, regulate blood sugar, and prevent heart attack or stroke. It is recommended to choose whole oatmeal without sodium, sugar or preservatives as much as possible.

5. 1 tablespoon of "nut seeds" a day

Li Wanping said that the fat contained in nut seeds belongs to mono- or polyunsaturated fat, which has positive effects on improving cholesterol and preventing cardiovascular diseases; but it is best to choose salt-free , Original flavor products, and should not be excessively ingested, one tablespoon (about 5 almonds, 10 peanuts, and 5 cashews) a day is enough.

6. Eat "Original Yogurt" twice a week

Original Yogurt provides calcium, protein and vitamin D. A study in the American Journal of Hypertension showed that yogurt intake was associated with a lower risk of cardiovascular disease in adults with high blood pressure, and those who consumed yogurt more than twice a week had a reduced risk of major coronary heart disease or stroke by approximately approx. 20%.

7. Common food - "sweet potato, sweet potato leaf"

Sweet potato is rich in dietary fiber and magnesium, which is very important for the prevention and control of diabetes. Studies have shown that Caiapo, a substance extracted from sweet potatoes, can improve insulin sensitivity in patients with type 2 diabetes, thereby improving blood sugar. Sweet potato leaves contain a large amount of polyphenolic compounds, which can inhibit the oxidation of low-density lipoprotein (LDL), thereby reducing the chance of cardiovascular disease.

8. Eat some "dark chocolate" in moderation

Li Wanping said, try to choose no sugar and saturated fat, addDark chocolate with less process and at least 70% cocoa content. Resveratrol and cocoa polyphenols (flavonoids) in dark chocolate are associated with heart health. A 2020 paper in the European Journal of Preventive Cardiology found that those who ate chocolate at least once a week had an 8% lower risk of coronary artery disease than those who ate less than once a week.

Li Wanping added that even if it is healthy food, don't forget to master the principle of "moderation and moderation". Eating more does not mean that you will get more benefits; only the more diverse the diet, the more nutrients you can get. whole.

◎ Image source/Dazhi Image/Shutterstock ◎ Source / Nutritionist Li Wanping