Cardiologists eat it twice a week! Five foods protect the cardiovascular system and prevent stroke.

Jiang Shuoru (Chief Physician of Cardiology) The choice of heart health food is related to our health. But there are so many kinds of food, how to choose it is really a big test. The general direction is nothing more than "nature". Natural ingredients are readily available, but cooking methods are often different from seasoning, which will destroy the nutritional components of ingredients or cause a burden on the body. Too much or lack of any kind of nutrition is unhealthy and may lead to diseases. The following will introduce nutrients and dietary principles that are beneficial to the heart. In recent years, everyone has been talking about anti-oxidation and anti-aging In addition to free radicals, the oxidation of blood lipids in our body is the most important cause of cardiac arteriosclerosis. Natural ingredients containing antioxidants have saved the body's natural laws. Natural antioxidants include carotenoids, isoflavones, vitamin C, vitamin E and coenzyme Q 10. Carotenoids People may think that carotenoids and β -carotene are a kind of nutrients, but they are actually different. Carrots are rich in beta-carotene, which can be converted into vitamin A as a raw material in the body, which can protect our eyes and enable us to see at night. On the other hand, carotenoids have nothing to do with vitamin A. They are antioxidant bioflavonoids, such as lycopene and lutein. Compared with β-carotene, carotenoids have stronger antioxidant effect. Because carotenoids have a strong double bond structure, they can inhibit the oxidation of LDL-C, reduce the incidence of arteriosclerosis and prevent cardiovascular diseases. Others, such as tomatoes and yellow-green vegetables, are rich in carotenoids. Anthocyanin free radicals (produced by fat oxidation) damage cell DNA or tissues, which will lead to excessive oxidation of human organs. Studies have confirmed that purple fruits and vegetables are the most natural antioxidant products, which can scavenge free radicals to protect vascular endothelial cells, maintain vascular elasticity, and reduce the probability of arteriosclerosis and cancer. At the same time, it is also the best eye care food to maintain eye health and prevent eye diseases. Purple, purplish red and blue fruits and vegetables are rich in anthocyanins and phytochemicals, such as blueberry, eggplant, purple grape, cranberry, cherry, red pomegranate, purple cabbage, purple onion and red beetroot. The catechins and polyphenols in green tea also contain a variety of antioxidant components, which have excellent anti-aging effect. Like carotenoids, it belongs to bioflavonoids, which can stabilize the connection of vascular endothelial cells, avoid being damaged by free radicals in the body, maintain the elasticity of blood vessels, inhibit the oxidation of blood lipids, and prevent cardiovascular diseases. Other flavonoid foods, such as onion, green tea and black tea, also have antioxidant and coronary heart disease prevention effects. Jiang Shuoru (Chief Physician of Cardiology) The choice of heart health food is related to our health. But there are so many kinds of food, how to choose it is really a big test. The general direction is nothing more than "nature". Natural ingredients are readily available, but cooking methods are often different from seasoning, which will destroy the nutritional components of ingredients or cause a burden on the body. Too much or lack of any kind of nutrition is unhealthy and may lead to diseases. The following will introduce nutrients and dietary principles that are beneficial to the heart. In recent years, everyone has been talking about anti-oxidation and anti-aging In addition to free radicals, the oxidation of blood lipids in our body is the most important cause of cardiac arteriosclerosis. Natural ingredients containing antioxidants have saved the body's natural laws. Natural antioxidants include carotenoids, isoflavones, vitamin C, vitamin E and coenzyme Q 10. Carotenoids People may think that carotenoids and β -carotene are a kind of nutrients, but they are actually different. Carrots are rich in beta-carotene, which can be converted into vitamin A as a raw material in the body, which can protect our eyes and enable us to see at night. On the other hand, carotenoids have nothing to do with vitamin A. They are antioxidant bioflavonoids, such as lycopene and lutein. Compared with β-carotene, carotenoids have stronger antioxidant effect. Because carotenoids have a strong double bond structure, they can inhibit the oxidation of LDL-C, reduce the incidence of arteriosclerosis and prevent cardiovascular diseases. Others, such as tomatoes and yellow-green vegetables, are rich in carotenoids. Anthocyanin free radicals (produced by fat oxidation) damage cell DNA or tissues, which will lead to excessive oxidation of human organs. Studies have confirmed that purple fruits and vegetables are the most natural antioxidant products, which can scavenge free radicals to protect vascular endothelial cells, maintain vascular elasticity, and reduce the probability of arteriosclerosis and cancer. At the same time, it is also the best eye care food to maintain eye health and prevent eye diseases. Purple, purplish red and blue fruits and vegetables are rich in anthocyanins and phytochemicals, such as blueberry, eggplant, purple grape, cranberry, cherry, red pomegranate, purple cabbage, purple onion and red beetroot. The catechins and polyphenols in green tea also contain a variety of antioxidant components, which have excellent anti-aging effect. Like carotenoids, it belongs to bioflavonoids, which can stabilize the connection of vascular endothelial cells, avoid being damaged by free radicals in the body, maintain the elasticity of blood vessels, inhibit the oxidation of blood lipids, and prevent cardiovascular diseases. Other flavonoid foods, such as onion, green tea and black tea, also have antioxidant and coronary heart disease prevention effects. Phytoestrogens-isoflavones are similar in structure to estrogen, so they can compete with estrogen for receptors in vivo, thus preventing excessive estrogen from combining with receptors, resulting in high risk of breast cancer. In addition, it can increase the activity of low-density lipoprotein receptor, promote the metabolism of low-density lipoprotein, and then reduce serum cholesterol, and also reduce the risk of cardiovascular diseases. Soybean and its products (miso, tofu, soybean milk, etc. ) is rich in soybean isoflavones. Vitamin e and vitamin c vitamin e are fat-soluble vitamins and the most important fat-soluble antioxidants in our body. When there are too many free radicals in the body, vitamin E will provide its own hydrogen ions, which will reduce the free radicals and lose their aggressiveness, thus preventing the oxidation of blood lipids and reducing the damage to vascular endothelium. At this time, vitamin E becomes a short-lived free radical, so we need the help of vitamin C to reduce the free radical vitamin E into antioxidant vitamin E ... so vitamin E and vitamin C have better antioxidant effects. Dark green vegetables, wheat germ and vegetable oil are rich in vitamin E, green vegetables, green peppers, guava, citrus and Liu Ding are rich in vitamin C, and coenzyme Q 10 coenzyme Q 10 is a fat-soluble antioxidant, which exists in the cell membranes of all living things and is also made by human body. However, with the increase of age, the coenzyme Q 10 in the body will gradually decrease. Fortunately, it can be supplemented from food. Coenzyme Q 10 can maintain the integrity and stability of cells, delay the oxidation of low density lipoprotein, prevent arteriosclerosis, promote myocardial respiration and prevent myocarditis. Adequate intake of coenzyme Q 10 can reduce the probability of stroke, hypertension, arrhythmia, myocarditis and heart failure, and maintain the integrity and stability of cells. The sources rich in coenzyme Q 10 are mackerel, tuna, sardines, chicken, beef, peanuts, walnuts, cashews, soybeans, olive oil, spinach and cauliflower. Fish oil Fish oil is rich in DHA and EPA, and polyunsaturated fatty acid Omega3. DHA in fish oil can improve erythrocyte membrane fluidity, help brain nerve conduction, reduce triglyceride, effectively prevent thrombosis and reduce the occurrence of cardiovascular diseases. It is recommended to eat deep-sea fish such as salmon and mackerel at least twice a week. Modern people can also choose to supplement high-quality fish oil when they are busy, but they also need to supplement vitamin E while increasing the intake of fish oil, because unsaturated fatty acids are easy to oxidize. DHA mainly exists in deep-sea fish and shellfish. Monascus distiller's grains or monascus is brewed by adding monascus to grain, and it has been recorded that it has many functions since ancient times. Japanese research shows that monascus has the functions of lowering blood fat, cholesterol and preventing hypertension, and it is a good health food. Mainly because Monacolin K, a component of monascus, can block cholesterol synthesis. This component is also widely used as a lipid-lowering drug-statins, which also has side effects, including increasing the burden on the liver and causing rhabdomyolysis. Although the proportion is very low, you should still take this statin according to your doctor's advice. It should be noted that if patients take cholesterol-lowering drugs or eat monascus food, they should avoid using it with grapefruit, because monascus-related foods may have side effects such as drug interaction with cholesterol-lowering drugs or aggravate drug effects; If patients drink grapefruit juice while taking cholesterol-lowering drugs or eating monascus-related foods, the liver metabolic efficiency of statins will decrease, thus amplifying the effects of statins. Therefore, doctors should be consulted before adding monascus health food. Dark chocolate chocolate has always been a favorite snack, with a strong taste, but it also hides amazing calories. Dark chocolate contains a lot of flavonoids. Flavonoids have good antioxidant function and can protect low-density lipoprotein from oxidation. Dark chocolate with cocoa content above 70% tastes bitter and sour. In recent years, it has been found that the high content of flavonols in cocoa can help the elderly to enhance their cognition and memory, and also has good antioxidant capacity, reduce arteriosclerosis and reduce the risk of cardiovascular diseases. Research reports show that dark chocolate has higher antioxidant effect than red wine and berries. On the other hand, according to the research, the rich flavonoids in dark chocolate can reduce vascular tension, which may have a little effect on lowering blood pressure. Avocados are rich in high-quality oils and have high nutritional value. A study published in the Journal of American Heart Association by a team from Pennsylvania State University pointed out that avocados can reduce the proportion of low-density lipoprotein and cholesterol in the body. It should be noted that the calorie of avocado is 300 ~ 400 calories, and it is recommended to limit it to half a day. Recently, many studies have pointed out that a small amount of red wine (30 ml) a day can reduce the incidence of cardiovascular diseases. It can be explained from three aspects: first, tannic acid in wine has antioxidant effect, which can reduce the oxidation of low-density lipoprotein, reduce the blockage of arteriosclerosis and reduce the risk of heart disease. Secondly, red wine contains more polyphenols than other alcoholic beverages. Many studies have found that polyphenols can reduce the inflammation of cardiovascular endothelial cells and reduce the occurrence of cardiovascular diseases. Finally, the lower the regenerative capacity of cardiac vascular endothelial cells, the higher the risk of cardiovascular diseases. Red wine can moderately increase the number of human endothelial cells, thereby increasing the repair ability and elasticity of blood vessels, preventing arteriosclerosis and aging, and reducing the occurrence of vascular inflammation and aging. It should be noted that a small amount of red wine can protect the heart; On the contrary, drinking heavily is not good for heart health. Based on the above protective nutrients, a balanced diet has long been summarized. Don't be picky about food, eat five to nine kinds of natural fruits and vegetables every day, cook with less oil, salt and sugar, reduce the intake of red meat for dinner, and exercise moderately every day, so you can live a healthy and relaxed life. This article is excerpted from myocardial infarction/Jiang Shuoru (attending physician of cardiology)/Morningstar Publishing.