13 kinds of heart disease prevention and health guide experts summarized the super specific characteristics

We can prevent and reverse heart disease by consuming natural ingredients, which are always by our side. 13 kinds of heart disease prevention and health guide, experts summarized the super specific characteristics!

Limit fat and bad cholesterol

Restriction of saturated fat and trans fat is a way to prevent and reverse heart disease. High blood lipids caused by the accumulation of bad cholesterol (LDL) in the blood vessels can lead to strokes and heart attacks. According to the recommendations of the American Heart Association (AHA) , You should consume:     

        Saturated fat: less than 7% of total calories per day.

Trans fat: less than 1% of total calories per day.   Cholesterol: Healthy people do not exceed 300 mg per day, and high cholesterol or high-density lipoprotein levels do not exceed 200 mg. We should use monounsaturated fats contained in olive oil, vegetable oil, sesame, peanuts, beans and other grains Synthesis of unsaturated fats.

Honey 

Researchers found that many substances in honey have antioxidants, which help prevent heart disease. People who use honey regularly are less likely to suffer from heart disease than non-users.

cauliflower

A study in the British Medical Journal stated that foods rich in folic acid include broccoli, cereals and eating them can prevent and reverse heart disease.

Avoid using carbon monoxide gas

Water heaters, washing machines and dryers will leak a small amount of carbon monoxide in the house. A large amount of this gas will cause death in a few hours. Long-term exposure will increase the risk of blood clots and cause cardiovascular events. Preventive measures, Please remember to ventilate.

Choose the right marriage partner

Happy married people have a lower risk of heart disease than unmarried people. A survey conducted by the University of Toronto (Canada) of 100 men and women with mild hypertension within 3 years of marriage shows that they are happy in marriage. The risk of heart disease is lower than that of unmarried people, so you should be careful when choosing a partner.

Meet friends

Meeting friends can help you reduce stress and reduce the risk of cardiovascular disease. This is the result of research. Even if you have heart disease, communicating with friends is beneficial to prevent heart disease.

dark chocolate

Cocoa contains flavonoids, which has a good effect on blood flow without lumps. At least 1/3 of the fat in chocolate is oleic acid, which is good for preventing heart disease. Olive oil also contains monounsaturated fat.

Smil 

Scientists have found that people who are optimistic and smile often have fewer cardiovascular problems.

Use low-fat protein

This food combination includes meat (lean meat), fish, low-fat dairy products, eggs, etc. Choose low-fat foods, such as skimmed milk, beef, lamb, fish, beans (especially soybeans), these combinations are good for heart prevention It is beneficial to avoid high-protein foods, including fatty milk, offal, egg yolk, fat, pork chops, bacon, and offal.

Fruits and vegetables

They are a food source with vitamins, minerals, low calories and high fiber content. They are good for the cardiovascular system and the health of ordinary people. You should focus on green vegetables, fresh fruits, low-salt canned fruits, canned juices, and limit your The intake of processed vegetables and canned fruits, because high levels of salt or sugar are not good for preventing heart disease, fruits are also good for preventing other health problems.

Flaxseed

Flaxseed, one of the top foods, contains a variety of high omega-3 fatty acids that have the effect of lowering cholesterol. The foods that patients with heart disease should eat include: whole wheat grains (100%), and grains have high fiber content (5 g/min Bowl), brown rice, whole wheat, oatmeal cake.

Reduce salt in daily diet

To reduce salt, reduce the risk of high blood pressure, enhance cardiovascular health and prevent heart disease, healthy adults should not eat more than 23 grams of salt (about 1 teaspoon) a day.

Healthy Diet 

Every day you should create a variety of flexible menus to help change the taste, make food easy to digest, and good for health. This is a very powerful technique for preventing heart disease.

Excessive abstinence

The human body needs adequate supply of calories, nutrients and water. Excessive abstinence may lead to long-term malnutrition and cause physical illness. Scientists warn people to avoid excessive abstinence, but they should not eat too much. Sometimes people can drink a small glass of wine. , A glass of beer, three candies or some limited favorite foods, while maintaining health and preventing heart disease.