Heart disease was the third most common fatal disease in Hong Kong last year. The major causes of heart disease were acute myocardial infarction (sudden heart attack) and ischemic heart disease. To make the heart stronger, a Taiwanese nutritionist said that you can eat 8 types of heart-protecting foods to reduce the risk of cardiovascular disease.
The Department of Health in Hong Kong pointed out that most heart diseases can be prevented and controlled. According to an international study, 90% of myocardial infarction cases worldwide are caused by a combination of 9 modifiable risk factors, including smoking, an unhealthy diet with insufficient fruits and vegetables, physical inactivity, excessive alcohol intake, central obesity, high blood pressure, diabetes, Unsatisfactory blood lipid levels, as well as mental stress.
8 foods for heart health
Taiwanese nutritionist Li Wanpingfacebook pageThe article pointed out that in order to protect the cardiovascular system and build a foundation for heart health, in addition to regular exercise, avoiding smoking and regulating stress, it is recommended to consume balanced nutrition from natural foods on weekdays, and also eat the following 8 types of superfoods that are recognized to help protect the heart:
Nutritional value and serving size
Dietitian Li Wanping lists the nutrients and functions contained in 8 heart-protecting foods, and provides eating tips:
plants
1. Berries
- Nutrients: Contains anthocyanins
- Food examples: Strawberries, blueberries
- Role: Recommended by the American Heart Association. Good for the heart by improving blood flow and preventing plaque formation.
2. Dark green leafy vegetables
- Nutrients: Contains antioxidants, vitamins, minerals
- Food examples: spinach, broccoli, kale, kale, sweet potato leaves
- Food recommendation: eat 300 grams per day
- What it does: Folic acid, a vitamin B complex, helps reduce homocysteine levels in the body, and a meta-analysis paper suggests that folic acid supplementation can significantly reduce the risk of stroke in people with cardiovascular disease.
3. Sweet potato/sweet potato leaves
4. Oatmeal
- Nutrient: Provides beta-glucan
- What to eat: Whenever possible, choose whole oatmeal without sodium, sugar or preservatives.
- Action: Improve cholesterol, regulate blood sugar, prevent heart attack or stroke.
5. Nut Seeds
- Nutrients: Contains unsaturated fats
- Food examples: almonds, peanuts, cashews
- Eating suggestion: 1 tablespoon per day (about 5 almonds, 10 peanuts, 5 cashews); it is best to choose unsalted, original products.
- Function: The fat contained is mono- or polyunsaturated fat, which has positive effects on improving cholesterol and preventing cardiovascular disease.
Seafood, dairy and others
1. Salmon
- Nutrients: Contains omega-3 fatty acids
- More food examples: saury, mackerel, mackerel/mackerel
- Food Recommendations: The American Heart Association recommends eating 2 times a week
- What it does: Provides protein, as well as heart-healthier omega-3 fatty acids.
2. Plain cheese
- Contains calcium, protein, vitamin D
- Eating advice: eat 2 times a week
- How it works: According to a study published in the American Journal of Hypertension, the intake of cheese in adults with high blood pressure can reduce the risk of cardiovascular disease. Eating twice a week reduces the risk of coronary heart disease or stroke by about 20%.
3. Black Chocolate
- Nutrients: Contains resveratrol, cocoa polyphenols
- Eating advice: should choose cocoa content of 70% or more, no sugar and saturated fat, less processing procedures
- What it does: A 2020 paper published in the European Journal of Preventive Cardiology found that testers who ate chocolate at least once a week had a higher risk of coronary artery disease than those who ate less than once a week. 8% lower.
Content obtained“Li Wanping Nutritionist”Authorized reprint
Written by: Nicole
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