Studies have shown that replacing saturated fatty foods in daily life with unsaturated fatty foods such as avocado can reduce the risk of heart disease by more than one third. At the same time, avocado has an additional benefit: avocado is rich in S- maltol, which can prevent people from taking cholesterol from food. At the same time, glutathione in avocado is also a very effective antioxidant.
2. beans
Soluble fiber rich in beans is good for the heart, because it can quickly absorb cholesterol in the human body and prevent cholesterol from attaching to arteries. Studies have shown that adding soluble fiber to the diet every day can reduce the amount of cholesterol by 10% to 15%. The same soluble fiber, plus soybean protein, is quite beneficial to blood sugar, and it is rich in magnesium, which can relax arteries and lower blood pressure. A new study also shows that beans are the best antioxidant food.
3. Blueberries
Anthocyanin is the most effective antioxidant, which makes blueberries appear beautiful blue. Blueberries can effectively help prevent heart disease, cancer and vision and memory damage caused by aging. Blueberries, like their similar blueberries, can effectively resist urinary tract infections. At the same time, because blueberries are rich in epicatechin with antioxidant function, they can prevent bacteria from living in the bladder, and because blueberries are rich in cellulose, they can effectively prevent constipation.
4. Broccoli
Broccoli is the number one hero in the fight against cancer. Because it is rich in sulforaphane, you can smell it when cooking. These ingredients can effectively alleviate the potential harm caused by carcinogens. Eating more broccoli at ordinary times can reduce the possibility of suffering from lung cancer, gastric cancer and colon cancer, and sulforaphane can also kill bacteria that cause tooth decay. Broccoli is also an important source of calcium and potassium, which are good for your bones and blood pressure. Broccoli is rich in vitamin C and beta-carotene, which can protect eyes, prevent cataracts, protect brain cells and improve memory.
5.dark chocolate
Dark chocolate is rich in disease-resistant flavonoids (antioxidants are found in red wine, vegetables and fruits). In fact, dark chocolate contains more flavonoids than daily food. Studies have shown that the antioxidants rich in dark chocolate can raise blood pressure, prevent blood coagulation, slow down the oxidation rate of low-density lipoprotein cholesterol and reduce the risk of inflammation. Studies have shown that eating 45g of dark chocolate every day can reduce the risk of 10% of heart disease, and eating dark chocolate can also reduce insulin resistance, which is the chief culprit of diabetes.
6. Flaxseed
A teaspoon of flaxseed can provide 2 or 3 grams of cellulose, far exceeding the cellulose provided by cereals or yogurt. But the most admirable thing about flaxseed is that it is rich in lignans, which can prevent cancers caused by hormone problems, such as breast cancer. Flaxseed is also an important source of linolenic acid. Linolenic acid is a fatty acid substance, which can produce ω-3 fatty acids. Linolenic acid can reduce blood viscosity and reduce the risk of heart disease. The rich soluble fiber in flaxseed can also lower cholesterol. Flaxseed's magical anti-inflammatory power can also help improve various inflammatory diseases from acne to asthma.
7.garlic
Garlic is recognized as one of the most healthy foods. Garlic can kill bacteria and viruses, and many experiments have proved that it can also kill antibacterial bacteria. The disease prevention function of garlic mainly comes from its sulforaphane component, which can play an antioxidant role and prevent cardiovascular and cerebrovascular diseases. Garlic can also slowly lower cholesterol, at the same time, it can also lower blood viscosity, reduce the possibility of blood clotting and heart disease. Eating 6 garlic per week can reduce the risk of rectal cancer, gastric cancer and prostate cancer by 50% compared with eating/kloc-0 garlic per week. Radish sulfur can kill carcinogens before they destroy cell DNA, forcing carcinogens to self-destroy.
8. Salmon
The fat in salmon is called liquid gold in human blood vessels. Eating salmon twice a week can reduce the risk of cardiovascular and cerebrovascular diseases 17% and the risk of heart disease by 27%. Research from Switzerland shows that after tracking the living habits of more than 6,000 men for 30 years, it is found that men who insist on eating fatty fish every day are less likely to develop prostate cancer than men who do not insist on eating fish. At the same time, researchers recently found that people with higher levels of omega-3 fatty acids in their blood are 53% less likely to feel depressed than those with lower levels of fatty acids.
9.spinach
In addition to preventing age-related macular degeneration, spinach is also rich in carotenoids and vitamin K, which can effectively help maintain bone density and prevent fractures. Potassium, magnesium and folic acid in spinach can lower blood pressure and reduce the risk of heart disease. Folic acid can also reduce the risk of lung cancer in smokers.
10, yogurt
Yogurt is one of the most important sources of calcium, but its best effect is that its rich probiotics can reduce harmful bacteria in the intestine. Too many harmful bacteria can lead to gastrointestinal diseases and other health problems. Drinking more yogurt can help to improve the symptoms of enteritis, gastric ulcer, urinary tract infection and female physiological diseases to some extent. When you take antibiotics, it is very important to take a lot of probiotics from yogurt. Because when taking antibiotics, both good bacteria and bad bacteria will be killed together, and taking probiotics this time can help rebuild the balance of intestinal flora, naturally resist bacteria, and help reduce harmful bacteria in the intestine.