Nuts
Nuts such as almonds and peanuts are rich in heart-healthy amino acids and unsaturated fatty acids, which can reduce the risk of heart disease. Researchers at the Harvard School of Public Health surveyed a group of survivors after a heart attack. The latest survey report found that eating 1/3 cup of dry beans a day reduced the probability of having another heart attack by 38 percent. Almonds, pecans and peanuts all help protect the heart, but you should only eat 1 handful (about 42 grams) a day, not more.
Oats
Rich in linoleic acid and B vitamins, they can prevent the formation of atherosclerotic atheromatous plaques. In addition, because oats contain a large amount of water-soluble fiber, it can reduce the cholesterol level in the blood. Therefore, regular consumption of oats can balance the diet, balanced nutrition and prevent hypertension and cardiovascular diseases. Oats can be cooked with water or milk, and nuts or fresh fruits can be added to make it both nutritious and delicious. In addition, consumption of whole wheat bread has the same effect.
Black fungus
It contains more gum-like active substances, which can significantly shorten the clotting time and play a role in unblocking blood vessels and preventing the formation of blood clots. Black fungus is also known as a “natural anticoagulant” because of its unique two-way regulation of hemostasis and blood circulation, which is very beneficial in preventing coronary heart disease and cardiovascular disease. However, black fungus has a softening effect on the bowels and should not be consumed by those who are prone to diarrhea.
Fish
Fish is lower in fat and saturated fatty acids than most meats, especially sea fish, which is high in omega-3 fatty acids that increase the “good” cholesterol in the blood and help remove the “bad” cholesterol. Studies have shown that this fatty acid can also reduce the risk of stroke, which is one of the reasons why countries and ethnic groups that eat more sea fish have a lower incidence of stroke. It is best to steam sea fish to maximize the protection of its nutrients from destruction.
Green tea
Extremely rich in nutrients, the most noteworthy of which is the tea polyphenols. Studies have found that tea polyphenols can reduce the content of cholesterol and triglycerides in the blood, which has the effect of preventing atherosclerosis, lowering blood pressure and blood lipids, and preventing blood clots. Since tea polyphenols are not resistant to high temperatures, they should not be brewed with boiling water, and warm water is more effective in its health functions. In fact, in addition to green tea, other tea such as black tea, flower tea, green tea (oolong tea), white tea, yellow tea and black tea (Pu’er tea), etc., have the effect of lowering serum cholesterol and triglycerides.
Soybean and its products
Contains a variety of essential amino acids and unsaturated fatty acids, can promote the body fat and cholesterol metabolism, to maintain cardiovascular smooth. For consumption, in addition to processing soybeans into soy milk, tofu, tempeh, but also can be made into soybean rice. When cooking rice, first soak soybeans in hot water for more than 4 hours, then change the water and add rice to cook, which can dissolve the polysaccharides in soybeans that tend to produce gas, so as not to cause abdominal distension.
Black sesame
It is rich in vitamin E, which is great for maintaining the elasticity of blood vessel walls. In addition, they are rich in alpha-linolenic acid, which also plays a role in lowering blood pressure and preventing the formation of blood clots. Since the nutrients of black sesame are hidden in the seeds. Therefore, they must be eaten out of the shell to be effective. It is recommended to fry them first to make them burst or to grind the black sesame seeds into powder for consumption.
Spinach and carrots
Spinach is rich in folic acid. Studies have shown that taking folic acid can reduce the risk of heart disease by 25 percent. The carotenoids in carrots are converted into vitamin A, which keeps blood vessels open to prevent strokes. Spinach contains a large amount of oxalic acid, which prevents the absorption of calcium, so it is best to blanch it in water before consumption. Carrots need to be fried in oil in order for the carotenoids to be truly absorbed by the body.
Potatoes
Also known as potatoes and yams. The food contains more vitamin C and sodium, potassium, iron, etc., especially potassium content is the most abundant, containing 502 mg of potassium per 100 grams, is a rare high potassium vegetables. Heart disease, especially in patients with cardiac insufficiency, is often accompanied by a tendency to low potassium. Eat potatoes often, not only can replenish potassium, but also replenish sugar, protein and minerals, vitamins and so on. However, fried potatoes are harmful to the heart.
Cabbage
Also known as cabbage, it is rich in nutrition, rich in vitamin C, beta carotene, fiber, as well as calcium and potassium. A medium-sized cabbage provides 220% of the daily requirement of vitamin C and 15% of the daily requirement of vitamin A (in the form of beta carotene) and has the advantage of being low in fat and energy. The high fiber content also helps lower blood cholesterol levels.