Do you know what nutrients are protecting your little heart? The heart is one of the important organs of the human body. To protect your heart is to protect your own life. If you want to protect your heart better, you should know what nutrients are indispensable to protect your heart. The following nutrients protect the heart.
Which nutrients protect the heart 1 vitamin d
Vitamin D such as mushrooms and eggs is not only good for bone health, but also good for heart health. Studies have shown that if the human body lacks vitamin D, the risk of heart disease will increase by 40%, and the probability of death from heart disease will be higher than 8 1%. The source of vitamin D in food is not rich, only a few sources such as fish (especially fish liver), mushrooms, animal offal, whole milk, eggs and so on. However, everyone can get more sunshine, which is the main source of vitamin D.
Omega 3 fatty acids
Omega -3 fatty acids such as salmon, sardines and walnuts are polyunsaturated fatty acids, which help to prevent systemic inflammatory reactions and cardiovascular diseases and protect the heart. Harvard University found that eating fish once or twice a week and consuming about 2 grams of omega-3 fatty acids can reduce the risk of sudden cardiac death by 36% and the possibility of death by 17%. Besides salmon, sardines and other deep-sea fish, walnuts, flaxseed, perilla seeds and the oil extracted from them are also good sources of omega-3 fatty acids.
zinc (Zn)
Zinc, such as seeds and shellfish food, can help people produce anti-inflammatory cytokines, which, like omega-3 fatty acids, can help prevent human inflammation. At the same time, zinc has also been proved to have a protective effect on arteries, which is helpful to prevent coronary artery diseases and improve heart function. Zinc mainly comes from some rich foods in protein, such as shellfish, shrimps and crabs, viscera, meat and fish. Among the seeds, sesame seeds, sunflower seeds and pine nuts have higher zinc content.
vitamin C
Vitamin C in fresh fruits and vegetables such as kiwi fruit and green pepper is a strong antioxidant. Studies have found that it can help reduce the level of low-density lipoprotein cholesterol (commonly known as "bad" cholesterol) and increase the level of high-density lipoprotein cholesterol (commonly known as "good" cholesterol). People who eat a lot of vitamin C in their diet are more likely to suffer from heart disease and stroke. The main sources of vitamin C are fresh fruits and vegetables, among which citrus fruits and tomatoes are the best sources of vitamin C. ..
garlicin
Garlic allicin helps to relax blood vessels and improve blood flow, thus playing a positive role in blood pressure and heart health. It should be noted that garlic contains effective substances such as alliin and alliinase, which will contact with each other after crushing, thus forming allicin with health care function. Therefore, it is best to mash garlic and leave it for 10~ 15 minutes before eating. The absorption effect of allicin is good, but the allicin obtained by cooking is very little.
lycopene
Lycopene, such as tomatoes and watermelons, is a carotenoid with strong antioxidant effect, which has been proved to help prevent cancer and heart disease. Studies have shown that the higher the lycopene content in human adipose tissue, the higher the risk of myocardial infarction. Lycopene can also increase arterial elasticity, improve the function of vascular endothelial tissue and prevent arteriosclerosis. Lycopene generally exists in red foods, such as tomatoes and watermelons.
magnesium
Magnesium such as coarse grains and nuts can reduce the excitability of nerves and muscles, maintain the elasticity of the heart and prevent strokes and heart attacks. Insufficient magnesium intake may lead to increased blood pressure. Studies have shown that adequate magnesium supply in diet is beneficial to prevent hypertension, heart disease and diabetes. Women are often more prone to magnesium deficiency than men, and stress will also consume magnesium stored in the human body, so pay attention to supplementing it in the diet. Magnesium is more common in all kinds of coarse grains such as millet and red beans, nuts such as pine nuts and walnuts, and green leafy vegetables such as spinach and rape.
tocopherol
Vitamin E such as nuts and seeds is also a strong antioxidant. Like vitamin C, it can also regulate cholesterol level, inhibit platelet aggregation and reduce the risk of myocardial infarction and stroke. All kinds of nuts and seeds are rich in vitamin E, and avocados in fruits are also rich in vitamin E, which can be eaten often.
Which nutrients protect the heart 2 1 and dietary fiber?
Dietary fiber can regulate carbohydrate and lipid metabolism, bind cholic acid, prevent it from synthesizing cholesterol deposited on blood vessel wall and raise blood pressure. Dietary fiber can also promote sodium excretion and lower blood pressure. The daily intake of dietary fiber should be about 25 grams.
Food sources: vegetables, fruits, whole grains, whole wheat products, seaweed, beans, etc.
2.nicotinic acid
Nicotinic acid can dilate blood vessels, reduce the contents of cholesterol and triglycerides in the body, promote blood circulation, and thus lower blood pressure. At the same time, it can enhance gastrointestinal function, improve systemic metabolic circulation and promote cholesterol excretion. It is best to take 12g to 15mg nicotinic acid every day.
Food sources: animal liver, kidney, lean meat, roe, yeast, malt, whole wheat products, peanuts, figs, etc.
3, vitamin C.
Vitamin C can promote the body to synthesize nitrogen oxides, which can dilate blood vessels, thus helping to lower blood pressure. Vitamin c can also prevent cholesterol from depositing on the inner wall of arteries and dissolve atherosclerotic plaques that have been deposited on the inner wall of blood vessels. Take 100 mg of vitamin C every day.
Food sources: oranges, tomatoes, radishes, melons, green leafy vegetables, kiwis, etc.
4. Copper
Copper ion is an important element of cholesterol and sugar metabolizing enzymes, which can reduce the concentration of triglyceride and cholesterol in blood, promote the production of collagen and maintain vascular elasticity. It can also play an antioxidant role and avoid cholesterol adhesion caused by vascular injury. Take about 2 mg of copper ions every day.
Food sources: animal liver and kidney, oysters, fish, lean meat, beans, sesame, jellyfish, egg yolk, raisins, etc.
5. Potassium
After potassium enters the blood, it is emulsified with fat and metabolic wastes, which can effectively dissolve cholesterol hardening plaques deposited on blood vessel walls and affect blood circulation, and excrete these wastes. Potassium can also regulate heartbeat, lower blood pressure and prevent vascular injury and sclerosis. Take about 2000 mg of potassium every day.
Food sources: Tricholoma, laver, day lily, longan, tremella, mushrooms, grains, wheat germ, nuts, etc.
6. Calcium
Calcium can activate fat digestive enzymes in human body, which is helpful to improve the ability of human body to digest fat and carbohydrate, avoid obesity caused by heat accumulation, improve vascular elasticity and protect cardiovascular health. It can also increase sodium excretion and reduce the adverse effects of sodium on blood. Take 800 to 1200mg daily.
Food sources: milk and dairy products, beans and bean products, sesame sauce, kelp, fish and shrimp, etc.
7. Magnesium
Magnesium can reduce the level of "bad cholesterol" low-density lipoprotein cholesterol, effectively reduce blood lipid concentration, prevent atherosclerosis, and thus protect cardiovascular and cerebrovascular diseases. It is best to take 3 10 ~ 330mg every day.
Food sources: nuts, dairy products, seafood, black beans, bananas, green leafy vegetables, wheat germ, etc.
8. Zinc
Zinc can strengthen the effect of insulin on blood sugar, eliminate deposited cholesterol, maintain the elasticity of blood vessels, and prevent or delay the occurrence of dyslipidemia. It is advisable for women to take 7.5 mg per day, and for men to take 12.5 mg per day.
Food sources: seafood, animal offal, lean meat, laver, sesame, peanuts, beans, etc.
9. Selenium
With its powerful antioxidant function, selenium can destroy peroxides in cytoplasm, regulate cholesterol metabolism, reduce blood viscosity and prevent cardiovascular diseases. Take 60 micrograms a day.
Food sources: brown rice, oats, wheat germ, garlic, onions, etc.
10, manganese
Manganese is related to the activation of lipid metabolizing enzymes and sugar metabolizing enzymes, and maintaining its normal level is beneficial to the transformation, transportation and excretion of triglycerides and cholesterol in human body. Take about 4.5 mg every day.
Food sources: corn, millet, buckwheat, oats, laver, mushrooms, lotus seeds, etc.