2023-10-27 02:48:54
The World Health Organization points out that approximately 18 million people worldwide die from cardiovascular diseases every year. According to the Ministry of Health and Welfare’s 111-year statistics on causes of death in China, a total of 23,000 people die from heart diseases, with an average of one person dying every 22 minutes. The incidence of vascular diseases is increasing, but the age group in which it occurs continues to decline. The occurrence of cardiovascular and cerebrovascular diseases is closely related to diet. In order to prevent blood vessels from being blocked and maintain the elasticity of blood vessels, diet can usually be used Maintenance to prevent premature aging of blood vessels and reduce the threat of vascular diseases.
Vascular diseases are related to high oil and sugar levels
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The occurrence of vascular diseases is closely related to food containing high amounts of oil and sugar. Once you consume too much saturated fat, such as fatty meat, meat with skin, etc., it is easy to increase the bad cholesterol (low-density cholesterol). In addition, the intake of refined sugars, such as sugar, brown sugar, black sugar, honey, etc., will also increase the risk of vascular diseases. A study published in the Journal of the American Medical Association shows that consuming large amounts of added sugar will not only lead to obesity, but also increase the risk of vascular disease and lead to addiction to sugar like drugs.
Since glucose, fat, and protein will undergo glycation in the body, excessive sugar intake will accelerate glycation in the body. Not only will people age more easily, but it will also promote fat accumulation, cause inflammation in the body, and increase the chance of suffering from vascular diseases. In addition to high oil and sugar, high salt can also cause hidden worries about the occurrence of vascular diseases; high blood pressure is one of the important risk factors for the occurrence of cerebrovascular diseases, and salt intake is related to high blood pressure. As long as 6 grams of salt is enough Contains 2,400 mg of sodium, but Chinese people often consume more salt than the recommended intake.
In addition, studies published by the Cleveland Clinic in the United States in the top journal Nature Medicine in 2012 and the New England Journal of Medicine in 2013 found that L-carnitine in meat and L-carnitine in fish, shrimp, eggs, milk and cheese Animal lecithin is responsible for atherosclerosis, a leading cause of heart disease, stroke and death.
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Consume more of these ingredients in your daily diet to help with blood vessel health
A balanced diet is the highest principle of a healthy diet, but there are indeed some foods that are helpful for the health of blood vessels. You might as well consider these foods in your daily diet:
1. Bean products:
Soybeans and soybeans contain soy isoflavones, which have antioxidant effects and can inhibit the production of bad cholesterol. In addition, beans are also rich in dietary fiber. 260c.c. of soy milk contains 25 to 30 grams of dietary fiber. Soy milk, tofu, etc. are all highly recommended soy foods. Soy products increase the content of high-density cholesterol. Studies have found that consuming 28 grams of soy foods per day can reduce total cholesterol and low-density cholesterol by 10%.
2. Oatmeal:
Dietary fiber can be divided into two categories: water-soluble and water-insoluble. Water-soluble dietary fiber can lower cholesterol. Oatmeal contains water-soluble dietary fiber called beta-polyglucose, which destroys cholesterol and can reduce cholesterol and the risk of cardiovascular disease. Water-soluble fiber helps defecation, can bind to cholesterol in the intestines, and then be taken out of the body through defecation, reducing the absorption of cholesterol in the body.
3. Shiitake mushrooms:
Shiitake mushrooms have the highest dietary fiber content among vegetables, and their content is higher than that of ordinary green vegetables. 100 grams of shiitake mushrooms contains up to 3.9 grams of dietary fiber. Mushrooms contain polysaccharides, which can increase the body’s immunity.
4. Green vegetables:
Green vegetables contain anthocyanins. Anthocyanins have antioxidant and anti-inflammatory properties, which can reduce tissue damage caused by oxidation and reduce the chance of vascular sclerosis.
5. High-fiber fruits:
Guava, cherry tomatoes, oranges, etc. are rich in dietary fiber and can discharge excess fat and cholesterol. In addition, following a Mediterranean diet, in addition to choosing foods that are good for blood vessel health, eating more colorful fruits and vegetables, nuts, eating more fish, eating less red meat, using olive oil, and consuming unsaturated fatty acids will help adjust the ratio of good and bad cholesterol. Have positive benefits.
(Picture source: Dreamstime/Dianjiang Image)
Further reading:
·Experts warn that “1 sign of not paying attention” is the most dangerous warning sign of heart disease. More than half of patients have it within 1 month.
·Most of the first symptoms of myocardial infarction are not heart pain!Doctors warn that “pain in these parts” for more than 15 minutes is dangerous
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