According to research statistics from the World Health Organization (WHO), heart disease has long been one of the leading causes of death worldwide, and this trend is only increasing. In order to effectively and quickly reduce the risk of high blood pressure (Hypertension) and cardiovascular disease, it is generally recommended to take drugs directly to lower cholesterol (Cholesterol) and blood pressure, but drugs are inevitably accompanied by side effects.
Therefore, if ordinary people want to prevent heart disease, it is recommended that through various natural dietary methods, they can gradually improve high blood pressure, lower cholesterol, and reduce the risk of heart disease. The following “Hello Doctor” will introduce to you the diet to prevent heart disease. 3 major nutrients you must know.
Many fruits and vegetables contain lycopene, especially tomatoes and tomato products. The content is particularly high. According to the Executive Yuan Committee on Agriculture, a daily intake of about 250 grams of small tomatoes can meet the daily requirement. vitamins.
Not only that, lycopene also has excellent antioxidant capacity. According to research, if there is a high concentration of lycopene in the blood, the risk of heart disease can be reduced. In addition, men with low lycopene concentrations in the body, When the concentration of lycopene in the plasma is low, plaques on the arterial walls tend to thicken and increase the pressure on the blood vessels, thereby increasing the risk of stroke or acute coronary artery disease.
2.Fiber and sterols
Fiber is found in a variety of grains, fruits, vegetables and beans and can help reduce the amount of cholesterol absorbed by the body from food. It is recommended to consume at least 25 to 30 grams of fiber daily.
In addition, consuming enough fiber from natural diet or nutritional supplements is the best way to protect your heart. Studies have confirmed that Blond psyllium husk, which is commonly found in fiber supplements, can reduce bad cholesterol in the body. cholesterol (LDL) content and increase good cholesterol (HDL). (Extended reading: Are you afraid of high blood pressure? Learn these 5 dietary concepts quickly)
Other fiber supplements include wheat dextrin, methylcellulose, polycarbophil and calcium, which are also essential nutrients in the diet to prevent heart disease. Fiber supplements should not be taken too quickly and should be gradually increased little by little to avoid abdominal cramps and bloating. In addition, when the fiber intake increases, more water needs to be added to prevent the stool from becoming too hard, which may cause constipation.
Sterols and plant sterols
Sterols and plant sterols (Stanols, also known as alkanols) can be obtained through eating nuts, grains or specific nutritional supplements, and these two components can reduce the amount of cholesterol absorbed by the body from food. and promotes heart health. Many foods contain sterols and plant sterols, such as orange juice, margarine and yogurt. It is recommended that you only need to consume 2 grams of sterols and plant sterols per day to keep bad cholesterol at a low concentration.
3.Omega-3 fatty acids
Plant foods (such as walnuts, flax seeds) and animal foods (such as salmon, tuna, etc.) contain Omega-3 fatty acids, and this nutrient can not only improve insulin sensitivity, but also effectively Reduces the risk of sudden death from heart attack.
In addition, Omega-3 fatty acids can also help the body fight inflammation. Therefore, taking more foods or supplements containing Omega-3 fatty acids can reduce heart inflammation, which in turn can lead to the risk of heart disease. Not only that, if the concentration of Omega-3 fatty acids in the body is too low, it is also related to attention deficit hyperactivity disorder (ADHD), so it is recommended that everyone can appropriately supplement this nutrient in their daily diet.