Myth 1: A glass of red wine a day to prevent heart disease The French like to drink red wine, the incidence of cardiovascular disease in France is lower than in other European and American countries, some people attribute this to the benefits of drinking red wine. In addition to a small number of French studies that red wine is better than other wine, most studies do not believe that red wine is healthier than other wine, red wine is more protective of the heart may be a beautiful lie of the French. Red wine and other wine, even in moderation, there is no benefit to the heart. Recent studies have shown that drinking alcohol increases the risk of developing atrial fibrillation. Drinking 1 unit of alcohol per day (1 serving of alcohol equivalent to 355ml of beer, 150ml of wine or 45ml of 40 proof spirits) increases the risk of atrial fibrillation by 8%, and atrial fibrillation can cause a stroke, so even a small amount of alcohol is not beneficial for preventing cardiovascular disease. Alcohol consumption increases the chance of cancers of the mouth, throat, esophagus, colorectum and breast, especially in women, there is no threshold relationship between breast cancer and alcohol consumption, as long as drinking alcohol increases the risk of breast cancer, and there is no relationship with how much and how long to drink. If you never drink alcohol, don’t expect to drink alcohol to prevent heart disease, especially if you are a girl. Myth 2: Drinking fruit juice is the same as eating fruit Some people don’t like to eat fruit, so they drink fruit juice, and even add sugar, which is throwing its essence and leaving its dross! Complete fruit to preserve the original soluble dietary fiber, fiber can slow down the absorption of sugar, there is a scraping effect, the oil and fat to bring out. Juice discards fiber, sugar is absorbed quickly, increasing the burden on the pancreas, and over time will easily cause diabetes. Drinking juice without fruit will increase fat absorption and increase the risk of coronary heart disease. Juice not only discards fiber, but also causes some nutrients to be lost due to heating when processing juice. This is true of freshly squeezed juices, not to mention juice drinks, so fruit is still the healthiest to eat whole! British research shows that an apple a day to prevent heart disease is similar to the effect of statin, an apple a day, the doctor away from me! Myth 3: Fish oil prevents heart disease Fox reports that Americans spend$4 billion a year on fish oil! Stop the blind worship of fish oil and don’t keep wasting your money on it! The vast majority of studies confirm that while fish oil can lower triglycerides, it really doesn’t prevent heart disease. The UK guidelines for lipid management conclude that omega-3 fatty acids (the main component of fish oil) do not prevent coronary heart disease and stroke, but can have gastrointestinal adverse effects. Taking fish oil or a combination containing fish oil to prevent cardiovascular disease is not recommended. While eating fish twice a week can prevent heart disease and stroke, it is best to choose deep-sea fish that are rich in fish oil such as salmon, tuna and sardines, which are low in heavy metals, and a few freshwater fish such as sea bass, which are also rich in fish oil; do not consume fish rich in unhealthy fatty acids such as tilapia and catfish. Do not use deep-fried cooking methods, which can lead to the loss of fish oil and other nutrients. It is also important to control the amount to minimize the intake of heavy metals. Eat fish twice a week, one of which is deep-sea fish rich in fish oil, in amounts of about a deck of playing cards each time, plus you can have some shrimp, crab or freshwater fish each week. Pregnant women and children under 12 years of age should reduce their fish intake appropriately. Myth 4: Nutrition is all in the soup There are many people, especially the elderly, believe that the soup when cooking is the most nutritious, the essence are in it. So many people eat dishes after the vegetable soup washed on the water to drink, or eaten with steamed buns dipped in vegetable soup. In fact, this practice is very unscientific, soup inside the oil and salt content are very high, long-term soup drinkers are prone to hypertension and hyperlipidemia, increasing the risk of cardiovascular disease. You can reduce your salt intake by 1/3 by pouring out the soup after eating the food. Usually try to drink less vegetable soup, instant noodle soup, soup should be light, it is best to use the salt control spoon to calculate the amount of salt. Myth 5: Nut oil is too big and unhealthy There are many cardiovascular patients feel that nuts are high-energy, high-fat food, that it is not good for cardiovascular health. In fact, research has found that the right amount of nut intake, for the control and prevention of cardiovascular disease is very beneficial. Nuts are rich in n-3 unsaturated fatty acids, phytosterols, vitamin E, plant fiber and L-arginine, which can lower cholesterol and prevent atherosclerosis and coronary heart disease. The New England Journal of Medicine published a study concluded that a small daily intake of nuts can prevent heart disease and extend life. However, 80% of the nuts are fat, mostly unsaturated fatty acids, calories are still very high, should be moderate, but also can be used to replace the saturated fat in meat, eggs and milk nuts. The American College of Cardiology recommends the intake of more than 4 times a week nuts, each time no more than 50 g. After all, nuts are relatively high in calories, although nuts are good and not greedy, long-term adherence and moderate eating effect is better, 1 small daily breakfast without adding sugar and salt not fried plain nuts is the best, can also be placed in the afternoon tea. Mix cold dishes with some nuts or stir-fry when nuts instead of red meat is also a good choice, both to reduce the intake of saturated fat, but also to ensure that the calories and essential fatty acids, increase the intake of trace elements, to maintain the taste of fragrant beauty. For example, cashew nuts celery. Myth 6: If you have heart disease, you should be a vegetarian. People who have had coronary heart disease and had stents always struggle with whether they should eat meat again, or simply eat a vegetarian diet. Studies have shown that a completely vegetarian diet increases the risk of cardiovascular disease due to nutritional imbalances. Although a vegetarian diet provides adequate protein and calories, it is prone to deficiencies in nutrients such as omega-3 fatty acids and some B vitamins, which can lower HDL cholesterol (“good” cholesterol) and increase the risk of cardiovascular disease. The most dangerous cardiovascular risk is cholesterol, which is mainly converted from saturated fat in red meat. White meat such as chicken, duck, poultry, fish and seafood are low in saturated fat and rich in unsaturated fatty acids, making them a very good substitute for red meat. Healthy people should focus on a balanced diet and do not have to overly pursue vegetarianism. The U.S. cardiovascular prevention guidelines highlight the role of the Mediterranean diet in cardiovascular disease prevention. The Mediterranean diet involves replacing animal fats with vegetable oils, using olive oil as the main cooking oil, cereals based on whole grains, more vegetables, fruits and nuts, and moderate intake of white meat such as deep-sea fish, seafood and poultry instead of red meat and processed meat. The New England Journal of Medicine study showed that the Mediterranean diet can reduce the risk of cardiovascular death, myocardial infarction and stroke in people at high cardiovascular risk. The Mediterranean diet is a very good choice for both healthy people and those with cardiovascular disease. Myth 7: Eating sugar does not cause diabetes There is a saying that diabetes is not a result of eating sugar. In fact, too much sugar increases the risk of obesity, diabetes and coronary heart disease, as does high fat, including glucose, sucrose and fructose. As long as the calorie-dense diet eaten in excess of physiological needs, not consumed, the body is a burden and garbage, will increase the risk of obesity, diabetes and coronary heart disease. In fact, a down-to-earth healthy life is fundamental – keep your mouth shut, keep your legs open, don’t smoke, and have a good attitude.