2023-11-01 08:32:11
Author: Guo Meiyi
Image: shutterstock (schematic)
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After the Mid-Autumn Festival, the chill gets stronger. Especially in Taiwan, which is located at the junction of subtropical and tropical areas, the temperature difference between day and night changes greatly. Goosebumps will appear when the wind blows following the rain. In addition to being careful regarding colds, you should also pay attention to cardiovascular diseases. Lexie Zhang Yizhen, a nutritionist from the Good Food Team, shared how to eat to prevent “cardiovascular disease”!
Zhang Yizhen said that there are “6 musts” and “6 don’ts” in a heart-protecting diet in autumn and winter. Eat more fruits and vegetables, whole grains, seafood, nuts, beans and tea; processed meats, sugary drinks, sweets, high sodium, high fat, Trans fat foods should be avoided as much as possible.
Eat more 6 categories of foods to protect your heart and brain
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●Eat more fruits and vegetables: Fruits and vegetables are rich in folic acid, potassium, fiber and flavonoids. Studies have found that eating more fruits and vegetables can reduce the risk of cardiovascular disease. It is recommended to eat enough fruits and vegetables every day.
●Eat more whole grains and unrefined grains: Compared with unrefined starch, whole grain foods contain more micronutrients such as fiber, vitamin B complex and minerals. In addition, eating whole grains and unrefined grains will make you feel fuller and reduce blood sugar fluctuations. It is more stable and has a lower risk of cardiovascular disease. It is recommended to replace refined starch with unrefined grains.
●Seafood: Fish is rich in omega-3 fatty acids, which can reduce inflammation in the body. Replacing red meat with fish and seafood reduces the intake of saturated fat. It is recommended to consume 15 grams of fish a day or eat fish more than twice a week, which has a negative impact on cardiovascular health. Useful.
●Nuts and beans: Nuts and beans are rich in unsaturated fatty acids, vitamin E and fiber. Studies have found that increasing the intake of nuts and beans is related to a reduced risk of stroke and cardiovascular disease.
●Tea: Tea contains catechins and other flavonoids, which have a protective effect on cardiovascular systems.
Further reading:
Don’t be extreme and you can age healthily! Yongfeng Yu Ho Yika reveals the “longevity” consumption keyword: 105-year-old Rui has been eating for 16 years “This is what he loves”
Stay away from cardiovascular disease and eat less of these foods
●Processed meat: Processed meat includes smoked, pickled and other meat and seafood, such as sausages, bacon, etc., which usually contain more salt, saturated fatty acids, heterocyclic amines and other harmful substances following grilling, which have been proven to increase cardiovascular disease. risk.
●Sugary drinks and sweets: Sugary drinks such as hand drinks and sports drinks and many sweets contain added sugars such as sucrose and corn syrup, which can easily lead to obesity and increase the risk of cardiovascular and diabetes.
●High-sodium foods: Proper seasoning of food can make food more delicious, but too much salt can easily increase blood pressure and increase the risk of cardiovascular disease. It is recommended to use natural spices such as garlic, onions, and peppers instead of soy sauce and other seasonings. .
●Trans fat and high-fat diet: Trans fat is often found in pastries, potato chips, and fried foods. It is recommended to eat less of these foods to reduce excessive fat intake and help reduce cardiovascular disease. Disease risk.
Further reading:
His love for eating one thing almost caused him to suffer a myocardial infarction and die!Tam Dun Chi reveals her private menu, 4 foods that make cholesterol less red: lower blood lipids and protect cardiovascular disease
Zhang Yizhen also suggested that regular exercise, good living habits, and maintaining a healthy posture are still the only ways to protect the cardiovascular system.
1. Exercise more
Regular exercise helps blood circulation. It is recommended to exercise for more than 150 minutes a week to help the body burn calories and improve metabolism.
2. Multi-body control
Go to the hospital for regular physical examinations every year, and always pay attention to your own weight. Being underweight or overweight/obese is not good for cardiovascular risks. It is recommended to maintain a healthy posture (BMI 18.5-24).
3. Smoking less
Smoking is not only harmful to the lungs but also sad. If you want to maintain good health, it is better to quit smoking.
4. Drink less alcohol
There has always been controversy regarding the relationship between drinking and cardiovascular disease. Some studies have found that drinking 1-2 glasses of wine a day has the lowest risk of cardiovascular disease. However, due to local differences in dietary habits and other possible influencing factors, the American Heart Association The recommendation put forward by the Association (AHA) in 2021 is that if you have no drinking habit, it is not recommended to start. If you do drink, it is recommended that women should not exceed 1 drink per day and men should not exceed 2 drinks per day.
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