When people reach middle age, various diseases will come knocking on the door, especially for the elderly. The heart function of the middle-aged and elderly is not as good as that of the younger generation, so it is important to pay attention to heart health. Nutritionists point out that the health of the heart is closely related to our daily diet. Let's take a look at the foods that can help maintain a healthy heart.
Fish:
Fish contains lower levels of fat and saturated fatty acids compared to most meats, especially seafood. It has a higher content of omega-3 fatty acids, which can increase the level of "good" cholesterol in the blood and help remove "bad" cholesterol. Studies have shown that this type of fatty acid can also reduce the risk of stroke, which is one of the reasons why countries and ethnic groups that consume more fish have lower stroke rates. Steaming fish is the best way to preserve its nutrients.
Red Apples:
Red apples contain a plant chemical called quercetin, which has natural anti-inflammatory properties and may also prevent blood clots. Apples are also rich in vitamins and fiber. It is better to eat apples with walnuts or almonds, or cut them into pieces and make a salad.
Oats:
Oats contain a soluble fiber called beta-glucan, which can reduce cholesterol levels and maintain a healthy digestive system. You can add a small amount of brown sugar, strawberries, and walnuts to your oats for breakfast. Avoid choosing oats with high sugar content.
Walnuts:
Most walnuts contain monounsaturated fats, vitamin E, and other natural substances that help maintain healthy cholesterol levels. Walnuts are also a great source of plant-based omega-3 fatty acids. It is best to eat walnuts with fruits as a snack, or you can add them to your oats for breakfast and drizzle some honey or add blueberries.
Soy Products:
Soy protein may help prevent heart disease, especially when used as a substitute for red meat. Eating soy products instead of meat can reduce saturated fat intake and increase omega-3 fatty acids. You can eat tofu or drink soy milk regularly.
Olive Oil:
Olive oil can reduce the risk of heart disease by lowering the level of low-density lipoprotein cholesterol. It is also an essential component of the Mediterranean diet. You can use olive oil for cooking or dip whole grain bread in it.
Leafy Green Vegetables:
Leafy green vegetables are rich in vitamins, minerals, and fiber, and they are low in calories. Eating more leafy green vegetables can improve age-related memory decline. You can make a salad with fresh spinach leaves or snack on broccoli.
Precautions:
Control weight: Research has shown that a 10% increase in weight leads to an average increase of 18.5 in cholesterol and a 38% increase in the risk of coronary heart disease. A 20% increase in weight leads to an 86% increase in the risk of coronary heart disease. Hypertensive patients with diabetes have twice the incidence of coronary heart disease compared to hypertensive patients without diabetes.
Quit smoking: Nicotine in tobacco can increase heart rate, raise blood pressure (excessive smoking can also lower blood pressure), increase cardiac oxygen consumption, cause blood vessel spasm, abnormal blood flow, and increased platelet adhesion. These adverse effects make the incidence of coronary heart disease in smoking males aged 30 to 49 three times higher than that of non-smokers, and smoking is also a major cause of angina pectoris and sudden death.
Quit drinking: A scientific experiment conducted by American scientists confirmed that ethanol is toxic to the heart. Excessive intake of ethanol can reduce the contractility of the myocardium. For people with heart disease, alcohol abuse not only increases the burden on the heart, but also can cause arrhythmia, affect fat metabolism, and promote the formation of atherosclerosis.
Improve living environment: Places with severe pollution and high noise levels may induce heart disease. Therefore, it is important to improve living environment, increase green spaces, reduce noise, and prevent various types of pollution.
