Analysis:
1 Walnut: Researchers emphasize that walnuts rank first among foods that are good for the heart. The researchers believe that walnuts containing beneficial fat are a balanced nutritious food for patients who need to calculate how many calories they consume per meal and how much fat they consume every day.
Dr Battier of the American Nutrition Association said that eating walnuts is the easiest thing people can do to ensure their health. Because walnuts are very convenient to eat, they can be eaten raw, roasted, eaten alone, and eaten with spices and other foods.
2 Canned food: With the change of the times, people are pursuing health more and more, and canned food also changes with this demand. People hope to find some foods that are beneficial to the heart from their daily diet. Such as red wine, beer or foods containing omega -3 fatty acids. Some deep-sea fish such as salmon, tuna and sardines are the best foods rich in omega -3 fatty acids.
These fish are packaged in cans, and the original oil-soaked fish is changed into salt-soaked fish and water-soaked fish. Advanced and healthy production technology.
Nutritional components of canned fish: (calculated by100g)
Oil-soaked tuna (over-oiled)
Fat 13.7 g calories 292 salt 440 mg
Tuna soaked in salt water
Fat 2.2g calories 108 salt 4 15mg.
Tuna underwater (water)
Fat 2.2g calories 108 salt is slightly lower than 4 15mg.
High-fat canned food: (calculated by100g)
Lunch meat fat 3 1 g calories 334
Braised beef brisket 1 1.2g calories 192.
Frankfurt Intestinal Fat 17.4 g Calories 209
Oil-soaked tuna fat 13.7 g calories 292
Tuna soaked in water or salt water has lower fat and salt content than that soaked in oil, which is very beneficial to human health. In addition, canned fruit is also soaked in natural juice, not syrup. It contains less sugar and calories than syrup.
Healthy canned milk: (per kloc-0/00 ml)
Low-fat light milk (fat 2. 1g, calcium 260mg, calorie 93).
Canned healthy meat: (per kloc-0/00g)
Tuna soaked in water (fat 2.2g, protein 22. 1g, heat 108).
Salmon soaked in water (fat 9.6g, protein 22g, calories 174).
Crab meat (fat 0.6g, protein 12.6g, calorie 60).
* Carbohydrates-red kidney beans, chickpeas, baked beans with tomato juice and miscellaneous beans.
* Vegetables-cabbage heads, corn kernels, straw mushrooms, mushroom powder, lettuce, tomatoes, etc.
* Fruits-pears, oranges, peaches and pineapples soaked in natural juice.
Note: The items marked with * are generally low in fat content, and the absorption of sugar and salt will be relatively reduced as long as they are eaten through water.
Fatty acids in peanuts and peanut oil are beneficial to human body. It won't clog our blood vessels like saturated fatty acids, and it can also help clean them. "
In addition, peanuts also contain a small amount of resveratrol, which is an antioxidant contained in red wine and has anti-cancer and cardiovascular disease prevention effects. It is precisely because of the existence of resveratrol that French people who like high-fat foods such as cheese have a lower risk of cardiovascular disease, which is also known as the "French paradox."
Peanut oil, like olive oil, plays an effective role in preventing cardiovascular diseases. Peanut oil is olive oil in China. Professor Chris Eisent's comprehensive evaluation shows that eating olive oil can reduce the risk of cardiovascular disease by 25%, and eating peanut oil and peanut products can reduce the risk by 265,438+0%. This result shows that peanut oil diet, peanut and peanut butter diet, almost like olive oil diet, can effectively prevent cardiovascular diseases.
Chocolate, our favorite food, has been quite favored by nutritionists. Because flavonoids contained in chocolate or cocoa can reduce the risk of heart disease, especially dark chocolate or pure dark chocolate.
Cocoa butter, the main component of chocolate or cocoa, contains a lot of saturated fat which is harmful to human health. However, Dr. Francene M.Steinberg said in the February issue of Journal of American Dietetic Association that the unsaturated fatty acids contained in cocoa butter are rich in flavonoids, which can reduce low-density lipoprotein (LDL), that is, bad cholesterol, thus reducing the risk of heart disease. Dark chocolate is more helpful to human health than other kinds of chocolate, because it contains high concentration of flavonoids beneficial to the heart.