1. First introduce sage, thyme, rosemary and oregano leaves. They usually do not appear as separate dishes, but are often used as condiments. When you add these things to your food instead of salt and fat, you make a healthy choice for your heart. Because they add flavor and have no adverse effects. When they are cooked with other foods, they are delicious in themselves.
2. Black beans: It is more common, and friends who often go to the supermarket or the kitchen must have seen it. It is rich in heart-healthy nutrients, among which folic acid, antioxidants and magnesium can help lower blood pressure, and rich fiber components can help control cholesterol and blood sugar levels. Serve with porridge, soup or salad. Tip: If it is canned black beans, be sure to clean up the salt powder on the surface of black beans before eating.
3. If you drink red wine, drink Berry Bros. & Rudd. Red wine contains two antioxidants: resveratrol and catechin, which can protect our arterial wall. Tip: Excessive drinking is not only bad, but also harmful to the heart. Female friends suggest not to drink more than one glass (2 Liang) a day, while male friends suggest not to drink more than two glasses (4 Liang). In addition, people who take aspirin and other drugs may bring some problems. Please consult a cardiologist for details.
4. Salmon When we eat Japanese food, we will see salmon, which is rich in omega-3 fatty acids and is the top food for heart health, which can reduce the risk of arrhythmia and blood pressure, as well as triglycerides and inflammation. The American Heart Association recommends eating salmon or other oily fish twice a week. Cooking tip: Roast salmon with herbs and vegetables, and add cooked salmon to fish rolls and salads.
Tuna is usually cheaper than salmon and contains omega-3 fatty acids. Albacore tuna contains more omega-3 fatty acids than other kinds of tuna. You can try the grilled tuna steak with dill and lemon, which is not only delicious, but also healthy. There are other sources of omega-3 fatty acids: mackerel, herring, lake trout, sardines and anchovies. Health tip: Boiled tuna is more beneficial to heart health than fried tuna.
6. Olive oil is a kind of healthy fat made from broken olives, which is rich in heart-healthy antioxidants. Helps protect our hearts and blood vessels. When olive oil is used instead of saturated fat (such as butter), it can help lower the cholesterol level in our blood. Tip: Try adding olive oil to salads, cooked vegetables or bread. You can also choose to refrigerate to achieve the best taste and use it within 6 months.
7. Walnut Walnut is also a common food around us. Eating a handful of walnuts every day can lower cholesterol and prevent cardiovascular inflammation. It also contains omega-3 fatty acids. Eat less potato chips or biscuits and more walnuts, which will be of great benefit. Tip: It is also a good choice to try adding walnuts to salad dressing.
8. Almond slices can be served with vegetables, fish, chicken and desserts. It contains phytosterol, dietary fiber and heart-healthy fat, which may help to lower "bad" LDL cholesterol. Eating a handful every day is also a good choice. Tip: It is recommended to bake more times to increase the cream and mild taste.
9. Soy soy protein helps to lower cholesterol levels. A cup of edamame also contains 8 grams of heart-healthy fiber, which is equivalent to eating 4 slices of whole wheat bread. Tip: Cook the edamame in the frozen pod, or peel off the pod. Delicious beans can also be made into satisfying snacks.
10. Tofu, which contains plant bean protein, minerals related to heart health, dietary fiber and various unsaturated fats. Tip: Cut the tofu into small pieces and marinate it with seasoning. You can fry or barbecue without too much oil. You can also add tofu to the soup, so you can eat more eggs, protein and a little fat.
1 1. potatoes because of their low glycemic index, these potatoes will not lead to a rapid increase in blood sugar, and colleagues also contain dietary fiber, vitamin a and lycopene. Tip: Use a little shredded pork and lime juice to enhance its natural sweetness, instead of adding sugar.
12. Oranges Oranges are juicy and contain anti-cholesterol fiber pectin and potassium, which helps to control blood pressure. In one study, two glasses of orange juice a day can promote cardiovascular health. Tip: You can eat a medium-sized orange because it contains only 62 calories but 3 grams of dietary fiber.
13. Swiss beet is a kind of vegetable with dark green leaves, rich in potassium and magnesium. These minerals help to control blood pressure. In addition, it also contains dietary fiber beneficial to heart health, vitamin A and antioxidants lutein and zeaxanthin. You can try it with barbecue or fish. Tip: Stir fry with olive oil and garlic, or season with herbs and pepper.
14. Barley Barley can be boiled into soup, and dietary fiber in it can help reduce cholesterol level and blood sugar level. Tip: hulled barley or "whole grain" barley is the most nutritious, and ground barley can be used for baking, cereal or side dishes.
15. Cherry cherries, also called cherries, are divided into sweet cherries and sour cherries, which can be eaten dry or juiced. They all contain an antioxidant called anthocyanin, which is thought to help protect blood vessels. Tip: Dried cherries are good for porridge, muffin batter, green salad and wild rice.
16. Blueberries Blueberries, like cherries, also contain anthocyanins, which are an antioxidant beneficial to blood vessels. These antioxidants make berries appear dark blue. It also contains nutrients such as dietary fiber. You can add fresh or dried blueberries to cereal, pancakes or yogurt. Tip: You can make a sauce, dip it in it, or pour it on other desserts.
Finally, the body is your own. Nothing is more important than health. Let's embrace health and stay away from heart disease!