In modern life, many people are prone to cardiovascular diseases due to socializing over meals or long-term alcohol consumption. The risk of developing such diseases is even higher when combined with high levels of stress and insufficient rest. Today, let's talk about how to prevent cardiovascular diseases and the diet for cardiovascular health. Let's dive in!
How to Prevent Cardiovascular Diseases
Eat More Plant-based Foods and Less Meat
The level of blood lipids in individuals with cardiovascular diseases is closely related to their lifestyle habits. Generally, obesity increases the risk. Therefore, it is important to cultivate a habit of eating more plant-based foods and consuming foods that help lower blood lipids. Vegetables high in fiber (such as celery, leek, etc.) can help lower blood lipids. They contain a large amount of vitamin C and fiber. Vitamin C can metabolize cholesterol, while fiber can prevent the absorption of cholesterol in the intestines.
Eat Fresh Fruits and Vegetables
Fresh vegetables and fruits are rich in vitamin C, potassium, magnesium, and other nutrients. Vitamin C can lower cholesterol levels and increase the density of blood vessels, preventing brain hemorrhage. Magnesium can participate in the activity of myocardial enzymes, providing certain protection for the heart.
Replace Some Animal Proteins with Soy Protein
Consuming soy protein instead of animal protein can reduce blood cholesterol levels. Soy contains 40% high-quality protein, twice as much as meat and eggs, and it also contains various vitamins and trace elements. Therefore, it is important to include soy and soy products in your diet.
Eat Foods Rich in Iodine
Consuming foods rich in iodine has many benefits for the body, including stomach nourishment and prevention of cardiovascular diseases. However, many people are not aware of which foods contain iodine. Here are some examples of iodine-rich foods:
Iodine-rich foods include kelp, seaweed, jellyfish, shrimp skins, dried shrimp, etc. Iodine can reduce the deposition of cholesterol on arterial walls and prevent arteriosclerosis. Kelp is cool in nature and contains a lot of iodine, iron, calcium, protein, starch, and minerals. It has the effect of lowering blood pressure.
Consume Moderate Amounts of Fish
Fish is rich in methionine, lysine, proline, and taurine, which can improve blood vessel elasticity, compliance, and promote sodium excretion. In addition, most fish contain unsaturated fatty acids, which have a certain effect on preventing cardiovascular and cerebrovascular diseases. Oysters, clams, shrimp skins, and other seafood can also increase coronary blood flow and reduce myocardial damage. Furthermore, fish oil, rich in polyunsaturated fatty acids, can protect vascular endothelial cells and reduce lipid deposition.
