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Heart disease was the third most common fatal disease in Hong Kong last year, with the main causes of heart disease being acute myocardial infarction (sudden heart attack) and ischemic heart disease. To strengthen the heart, a Taiwanese nutritionist said that you can eat 8 types of foods that protect the heart to reduce the risk of cardiovascular disease.
The Hong Kong Department of Health pointed out that most heart disease can be prevented and controlled. An international study found that 90% of myocardial infarction cases worldwide are caused by a combination of 9 modifiable risk factors, including smoking, unhealthy diet with insufficient fruit and vegetables, physical inactivity, excessive alcohol consumption, central obesity , high blood pressure, diabetes, unsatisfactory blood lipid levels and mental stress.
8 foods for heart health
Taiwanese nutritionist Li WanpingFacebook pageThe article pointed out that to protect the cardiovascular system and build a foundation for heart health, in addition to regular exercise, avoiding smoking and regulating stress, a balanced diet of natural foods on weekdays is recommended. and also eat the following 8 types of superfoods recognized to help protect the heart:
Nutritional value and portion size
Dietitian Li Wanping lists the nutrients and functions contained in 8 heart-protecting foods and provides dietary recommendations:
installations
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 build-up.
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, which is part of the vitamin B complex, helps reduce homocysteine levels in the body, and a meta-analysis paper shows folic acid supplementation can significantly reduce the risk of stroke in patients. patients with cardiovascular diseases.
3. Sweet / Sweet Potato Leaves
4. Oatmeal
- Nutritious: provides beta-glucan
- What to eat: Whenever possible, choose whole oatmeal with no sodium, sugar, or preservatives.
- Action: improves cholesterol, regulates blood sugar, prevents heart attack or stroke.
5. Nut seeds
- Nutrients: Contains unsaturated fats
- Food examples: almonds, peanuts, cashews
- Food advice: 1 tablespoon a day (about 5 almonds, 10 peanuts, 5 cashews), better choose unsalted and original products.
- Function: The fat contained is mono or polyunsaturated fat, which has positive effects on improving cholesterol and preventing cardiovascular disease.
Seafood, dairy products and others
1. Salmon
- Nutrients: Contains omega-3 fatty acids
- Other food examples: saury, mackerel, mackerel / mackerel
- Food Recommendations: The American Heart Association recommends eating 2 times a week
- What it does: Provides more heart-healthy protein and omega-3 fatty acids.
2. Simple cheese
- Contains calcium, protein, vitamin D
- Food tip: eat twice a week
- How it works: According to a study published in the American Journal of Hypertension, cheese intake 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
- Gastronomic advice: choose a cocoa content of 70% or more, no sugar and saturated fats, fewer processing procedures
- What it does: A 2020 article 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 heart disease than those who ate less than once a week, the 8% less.
Content obtained“Li Wanping nutritionist”Reprint authorized
Written by: Nicole
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