Reviewing the risk factors of coronary heart disease, especially the “three highs”, and high blood pressure, high blood lipids, high blood sugar, it is not difficult to find the connection between them and our poor dietary habits in daily life, including eating too salty, too oily, too sweet, too much and too refined staple foods, etc.. Therefore, to effectively prevent the occurrence of coronary heart disease, we need to adjust our diet and eat healthily. How to prevent coronary heart disease should be a reasonable diet? Mainly including the following aspects: 1, fat Many people think that fat is oil, fat, fat is best not to touch, this is a kind of generalized view, different foods contain different types of fat, the role of the human body is also different, in the prevention of coronary heart disease should also be treated differently. ① Reduce the intake of saturated fatty acids: animal fats are mostly saturated fatty acids, which are easy to precipitate on the walls of the arteries, forming atherosclerosis and causing cardiovascular disease. High-fat diet may be related to pancreatic cancer and prostate cancer. It can also form fatty liver, gallstones, obesity disease, diabetes, harmful to health. Nutritionists believe that: each person, the daily intake of fat should be controlled at: body weight (kg) × 0.45. 70 kg body weight of people 31.5 grams. ② appropriate to increase the intake of unsaturated fatty acids: the diet of patients with cardiovascular disease must be mastered to reduce the amount of animal fat, while consuming oils rich in unsaturated fatty acids, such as: peanut oil, soybean oil, corn oil, etc.. Daily animal fat should not exceed nine percent of total fat. ③ Fish, especially deep-sea fish is rich in ω-3 fatty acids. Some studies have proved that after eating omega-3 fatty acids, they can play their role in reducing the risk of heart disease in a relatively short period of time; all omega-3 fatty acids have cardiovascular protective effects, especially those in fish. The American Heart Association’s dietary guidelines recommend that healthy adults eat at least 2 servings of fish (equal to about 170 grams) per week, especially mackerel, lake sockeye salmon, herring, sardines, albacore tuna and salmon. These fish contain 2 types of omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid). However, we should pay attention to industrial and heavy metal pollution, practical and safe, fresh fish and fish oil products. 2, protein ① It is advisable to consume more vegetable protein, including soybeans, peas, black beans and other legumes and their soy products. U.S. FDA
The FDA confirmed that “consumption of soy protein can help reduce cardiovascular morbidity”, and that the daily consumption of foods containing 25 grams of soy protein low in saturated fat and low in sterols, serum cholesterol concentration can be reduced by 9.3%. For every 1 percent reduction in cholesterol concentration, the risk of heart disease is reduced by 2-3 percent. ②Reasonable intake of other high-quality protein. Our Han Chinese need to increase the food containing high quality protein mainly milk, eggs, fish, poultry, etc.. Among them, milk contains essential amino acids, calcium-rich and easy to digest and absorb. According to statistics, China’s per capita consumption of milk and milk products is only 1/50 of the British and Americans, India’s 1/30, Thailand’s 1/3. advocate that when drinking milk, remove the layer of milk skin, add less sugar or no sugar, eat no more than one egg a day is best. When consuming poultry meat should also remove the skin and fat to reduce the intake of animal fat. 3, salt Eating too much salt is an important factor in the development of hypertension. Eating too much salt can also damage the mucus layer of the stomach, prone to gastritis, gastric ulcers and stomach cancer, and easily cause edema and increase fatigue. Nutritionists recommend that each person should consume 5 grams of salt per day. According to a survey by the Chinese Nutrition Society, residents in northern China consume about 15 to 18 grams of salt per person per day, and southerners about 10 to 12 grams of salt, which are significantly over the limit. 4, fresh vegetables + fruit We advocate eating more fresh vegetables and fruits. Only fresh vegetables and fruits are rich in various vitamins, minerals, fiber, beneficial to health; most are also beneficial to cancer prevention and health care nutritionists recommend that each person’s daily intake of vegetables plus fruits to not less than 500 grams is appropriate. Pickled and soaked foods contain carcinogenic substances such as nitrosamines, which should not be eaten. Various colors of vegetables and fruits have their own benefits to the human body: ① green vegetables: green vegetables are rich in folic acid, folic acid is the protector of the heart, can effectively remove excess homocysteine in the blood and play a role in protecting the heart tea in the best green tea, green tea contains a variety of anti-oxidant free radical substances, can slow down the body’s aging. Green vegetables are rich in vitamin C, a large amount of vitamin C helps to strengthen the body’s resistance and prevent disease. For people who work intensely, operate computers for a long time and smoke, the daily intake of vitamin C should be increased in moderation. ②Yellow vegetables: mainly carrots, sweet potatoes, old corn, pumpkins, soybeans, etc. The most important feature and advantage is that they are rich in vitamin A and vitamin D. They are also rich in carotene, which can reduce infections and tumor development. Among them, vitamin A can protect the gastrointestinal mucosa, to prevent gastritis, gastric ulcers and other diseases; vitamin D has to promote the absorption of calcium and phosphorus, for children rickets, adolescents myopia, middle-aged and elderly osteoporosis and other common diseases have a preventive effect. ③ Black food: black food has three main advantages, namely from natural, very few harmful ingredients, complete nutrients, quality and quantity; can significantly reduce the incidence of atherosclerosis, coronary heart disease, stroke and other serious diseases. Common fruits and vegetables in black food are black fungus, eggplant, sesame, black beans, black rice, shiitake mushrooms, kelp, nori, etc.. Among them: a. Black fungus can stimulate intestinal peristalsis, accelerate cholesterol excretion, and prevent urinary stones. In addition, black fungus contains anti-platelet clotting substances, which has a better health effect on atherosclerosis, coronary heart disease and obstructive stroke. Eating 5-15 grams of black fungus daily can significantly reduce cholesterol and blood viscosity, which helps prevent thrombosis, Alzheimer’s disease and coronary heart disease. b. The cholesterol-lowering effect of saponin in eggplant is very obvious. When introducing cholesterol-lowering foods, American nutritionists always put eggplant in the first place. Brazilian scientists have proven that regular consumption of eggplant can significantly lower cholesterol. Eggplant is rich in vitamin E and vitamin P, also has the function of lowering cholesterol and improving capillary elasticity, which has a very good protective effect on cardiovascular and cerebrovascular, it is worth mentioning that in the outer skin of eggplant, the highest content of these nutrients, so eating eggplant with skin to prevent coronary heart disease may have a better effect. c. Black sesame: black sesame contains unsaturated fatty acids and lecithin, which can maintain vascular elasticity and prevent Arteriosclerosis, but also brain, education, anti-aging, and black sesame seeds are rich in essential zinc. However, many people often eat black sesame seeds whole, which is not conducive to absorption. If you grind the black sesame seeds and then eat them, the nutrients inside will be more easily digested and absorbed. Prevent atherosclerosis; nori contains protein, amino acids, inorganic salts, lutein, chlorophyll, phospholipids, etc., the efficacy is similar to that of kelp, and also has the function of enhancing the immunity of the body. e. Black beans: black beans can nourish the kidneys, dispel wind, diuretic, both as medicine and food, can improve the immunity of the body, but also help to reduce the incidence of cardiovascular disease, so black bean products to eat more, such as black soy milk, black tofu, etc. ④ Red food: it is appropriate to eat more red fruits and vegetables such as red peppers, tomatoes, red dates, hawthorn, strawberries, apples, etc. Among them: a. Chili is rich in nutrients, rich in vitamin C, protein, calcium, phosphorus, carotene, iron and other components, but also contains a substance called capsaicin, which can accelerate metabolism, make the body slim, reduce cholesterol, LDL cholesterol and triglyceride levels, improve blood circulation, prevent coronary heart disease and cerebrovascular disease, but it is advisable to remove the chili seeds when eating, so as to avoid too strong spicy stimulation caused by Gastrointestinal discomfort and sympathetic excitement, increasing the burden on the heart, at the same time, dried chili peppers no longer contain vitamin C and other nutrients, so you should still eat fresh chili peppers.
b. Tomatoes are rich in vitamin C, vitamin P and other vitamins, which can protect blood vessels and promote cholesterol metabolism; the cellulose in tomatoes easily combines with the biological salts produced by cholesterol, thus reducing the cholesterol content in the blood and playing an anti-atherosclerotic role. Eat raw tomatoes anti-thrombotic effect is significant, for the prevention of coronary heart disease myocardial infarction and cerebral infarction and other diseases have a high value, every morning when the body is not enough water, blood is more likely to clot, this is the best time to eat raw tomatoes. c. Apples contain sugar, protein, calcium, phosphorus, iron, zinc, potassium, magnesium, vitamins, carotene, fiber, pectin, flavonoids and other nutrients, of which flavonoids can The pectin in apples can lower cholesterol and prevent arteriosclerosis. Because most of the pectin and flavonoids are on the peel, it is best not to peel them when eating. d. Hawthorn contains hawthorn acid, citric acid, vitamin C, crude fiber, flavonoids, etc., which also has the effect of dilating blood vessels and lowering cholesterol. e. Red meat should not be eaten more. “Red meat” refers to beef, pork, lamb and their meat products, such as sausages and canned goods. Eating more will increase the risk of cancer, especially grilled, branded and fried. The World Cancer Research Fund recommends that if red meat must be consumed, it should provide less than 10% of the daily intake of calories, i.e. less than 80 grams of red meat per person per day. White foods: a. Common white vegetables include winter melon, melon, bamboo shoots, cauliflower, lettuce, konjac, etc. Regular consumption can regulate vision, stabilize emotions, and benefit patients with high blood pressure and heart disease, while rich in fiber, laxative, reduce intestinal absorption of cholesterol, easy to produce a sense of satiety after consumption, which helps reduce food intake, control weight, and is a weight loss food. b. Grain-based white foods Food, the most common is oats. Oats contain protein and calories in the grain food are in the first place, especially the content of vegetable fat, is four to five times more than rice, white flour, the human body essential eight amino acids and vitamin E content and also higher than white flour and rice. The content of trace elements such as calcium, phosphorus and iron is also relatively rich. Oats contained in the oat essence, but also has a unique fragrance of cereals; in the prevention of coronary heart disease, because oats are extremely rich in unsaturated fatty acids, namely linoleic acid, so the prevention of coronary atherosclerosis has a very good preventive effect; its crude fiber content and high content of trace elements, can help lower blood sugar, control blood lipids. c. Of course, white food also includes white meat, such as fish, chicken, duck, etc.. These meats are high in protein and easily absorbed, and the animal fat content is relatively low compared to red meat. In addition, the fatty acids contained in fish reduce the risk of pancreatic cancer and stimulate the action of enzymes in the detoxification mechanism of the muscle. Japan has more than 20,000 people over the age of 100, and one of their important experience of longevity is to eat fish regularly.