spinach
A recent study in Britain shows that eating spinach regularly can not only reduce the incidence of heart disease, but also improve the success rate of rescuing patients with heart disease. Is this because the nitrite contained in spinach can cause a heart attack? Ventilation? .
Spinach is rich in nitrite. When a patient has a heart attack, nitrite can be converted into nitric oxide gas to help dilate or dredge arteries, so that more oxygen can reach the heart and prevent the heart from hypoxia. When eating spinach, boil it in boiling water for three minutes before cooking.
2. Whole wheat food
Studies published by the American Heart Association show that sticking to eating whole wheat food containing at least 25% oats or wheat bran for breakfast every day can reduce the incidence of heart failure. Whole wheat food is rich in vitamins, minerals and antioxidants, and contains a lot of water-soluble dietary fiber, which can lower cholesterol, regulate blood pressure and reduce the incidence of heart disease. Whole wheat food includes all kinds of oats, barley, brown rice, whole wheat bread and graham crackers. The taste is also rough, but because it retains a lot of vitamins, minerals, cellulose, etc. in bran, it has higher nutritional value.
3. Olive oil
Olive oil contains a substance called squalene, which can increase the content of HDL and decrease the content of LDL. The more HDL cholesterol in the body, the less oxidized LDL cholesterol in the arteries. The latest research proves that. After middle-aged men take olive oil, the average cholesterol drops 13%, which is dangerous. Not good? Cholesterol actually dropped by 2 1%. Can olive oil increase your figure? -3 fatty acid content reduces the speed of blood clot formation.
nut
Nuts are mainly unsaturated fatty acids, which can increase the concentration of good cholesterol in blood and reduce bad cholesterol in the body at the same time. They have the function of lowering blood fat and can effectively prevent cardiovascular diseases. Vitamins and minerals are extremely rich. Almonds in nuts can lower blood cholesterol and keep the heart healthy. Besides unsaturated fatty acids, it is also rich in vitamin C and vitamin E, as well as indispensable trace elements such as calcium, phosphorus and iron.
The experimental results show that eating nuts more than five times a week can reduce their risk of heart disease by more than 50%, and eating nuts 1-4 times a week can reduce their risk of heart disease by 27%.
5. Deep-sea fish
The cholesterol content of marine fish is relatively low, but the content of unsaturated fatty acids is very rich. Unsaturated fatty acids can reduce triglycerides and low-density lipoprotein cholesterol (bad cholesterol) and reduce cardiovascular diseases. Experts point out that eating deep-sea fish twice a week can effectively avoid cardiovascular diseases, because deep-sea fish is rich in omega-3 unsaturated fatty acids, and DHA and EPA are the most nutritious components. Deep-sea fish, including salmon, mackerel and saury, are all good sources of nutrition. But it is not recommended to eat big tuna and avoid eating heavy metals. In addition, fish soup is best boiled or steamed to avoid high-temperature frying and destroying nutrition.
6.asparagus
The total amino acid content of asparagus is 27% higher than that of other vegetables. According to the analysis, the content of eight amino acids in asparagus is very high, and the ratio of arginine to lysine is 1.06. Nutritionists believe that foods with a ratio close to 1 can reduce blood lipids. Especially in all amino acids, the content of aspartic acid is as high as 1.826%, accounting for 13.23% of the total amino acid content. The contents of calcium, phosphorus, potassium and iron are all high; Trace elements such as zinc, copper, manganese, selenium and chromium. They all have a proper proportion and play an important role in the treatment of cardiovascular diseases and the prevention and treatment of heart diseases.
7.pomegranate
Pomegranate fruit is particularly rich in nutrients, including many nutrients needed by human body, such as sugar, protein, fat, B vitamins, vitamin C, calcium, phosphorus, potassium and rich phytochemicals. Compared with apples, the vitamin C content of pomegranate is 1-2 times higher, and the phytochemicals content is about 5 times higher. Nutritionists have found that pomegranate and its products contain high levels of antioxidants, which can prevent and treat the formation of atherosclerosis. A medical research report published recently in the United States pointed out that delicious pomegranate has special functions of preventing and treating diseases, which not only helps to resist cancer, but also alleviates the serious impact of Alzheimer's disease and heart disease. According to the research results, as long as people drink 236 ml pomegranate juice every day, the level of antioxidants in the body can be increased by 40%, greatly reducing the chance of cardiovascular disease.
8.cauliflower
Too much cholesterol in human blood is easy to deposit on the inner wall of arteries to form plaques, which will cause arteriosclerosis, eventually leading to excessive stenosis of vascular lumen, insufficient or interrupted blood supply, or local secondary thrombosis, leading to myocardial infarction and even sudden death. A chemical called sulforaphane in cruciferous vegetables such as broccoli has special functions. The research conducted by researchers using laboratory mice shows that sulforaphane can activate a kind of protein called Nrf2 in the body, and this protein can prevent the formation of plaque, and ultimately play a role in preventing cardiovascular diseases such as arteriosclerosis.
9. energy
Ginger contains gingerol, gingerol, gingerol and dehydrodiketone, which can inhibit the synthesis of thromboxane A2, reduce platelet function, make it difficult to aggregate and reduce the probability of thrombosis. In particular, gingerol in ginger is almost the same as aspirin in inhibiting platelet aggregation, so there is no need to worry about the poor curative effect of natural food. A piece of ginger a day, this simple little method can not only be used to treat people with cardiovascular diseases such as coronary heart disease, chest pain and stroke, but also be used by ordinary people to protect their health, so that prevention is better than cure.
10. persimmon
People often say that an apple a day keeps the doctor away. However, in order to prevent cardiovascular sclerosis, persimmon is far more effective than apple and can be called the king of heart-healthy fruits. If we want to compare the nutritional components of persimmon and apple, the fiber content of persimmon is twice that of apple; Carbonic acid (an antioxidant) and minerals such as sodium, potassium, magnesium, calcium, iron and manganese are higher; Only copper and zinc are less than apples. Researchers say that eating a persimmon with a medium size of about100g every day is enough to prevent the main cause of heart attack and stroke caused by arteriosclerosis.
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Cranberries have some positive effects on the heart and blood vessels. Cranberry contains flavonol glycosides, which can prevent arteriosclerosis, which is the main cause of heart disease. They have a positive effect on cholesterol levels, and can prevent arteries from narrowing due to special enzymes, thus promoting blood circulation. Cranberry is one of the fruits with the highest antioxidant content per calorie. Antioxidants protect cells from free radicals that accelerate aging. Premature skin aging and diseases, such as cancer and heart disease, can be attributed to damage caused by free radicals.
12. Green tea
A recent study found that drinking three cups of tea a day can greatly reduce the risk of myocardial infarction, up to 70%. Men who drink more than 2 cups of tea a day will reduce their risk of stroke by 2 1%. French research also found that women who drink more than three cups of tea a day reduce the risk of thrombosis by 32%. The researchers pointed out that these benefits are largely attributed to the rich flavonoids in tea, which have the functions of anti-inflammation, anti-infection, reducing thrombosis, promoting vascular function and helping to limit vascular waste.