How should people with high blood lipids manage their diet?
can make blood vessels healthier?
Accordingly, there is increasing evidence that
actively improves diet can effectively prevent cardiovascular disease.
Today I share with you 5 dietary suggestions ,
, let’s work together to
to create a healthier lifestyle.
01 Eat more fresh fruits and vegetables
The benefits of fruits and vegetables needless to say. They contain essential nutrients in the human body and can reduce the incidence of heart disease and various cancers . For example, grapes and citrus , these two fruits can better inhibit the formation of thrombus . For example, garlic , research found that the allicin rich in it can not only antibacterial , but also help regulate blood pressure and improve microcirculation .
02 Fish meat is "healthy meat"
We often say that the lighter the color of meat, the healthier it is. This is based on scientific evidence. For example, fish, is rich in protein and easy to digest, and can reduce the occurrence of inflammation. Eating more fish can increase the content of high-density lipoprotein in the blood, which is of great significance to to improve blood lipid levels .
03 Eating nuts appropriately delays aging
nuts have a low fat content, but it should be emphasized that the unsaturated fatty acids in nuts can improve the total cholesterol content in the blood . Nuts are also rich in various antioxidants, which can help relieve inflammation and actively protect the cardiovascular system. Of course, nuts are indeed very high in calories, so cannot eat nuts as a meal. Just eat a small handful of nuts every day .
nuts are recommended to consume 50-70 grams per week, which is about 10 grams per day . It is about the same as eating 2 walnuts, 8 almonds, or 7 cashews, every day. Remember not to eat too much, and it is recommended to eat original nuts as your first choice.
04 Olive oil has special value
In recent years, more and more research has been conducted on olive oil, and various analytical research has made olive oil frequently appear on the dining tables of ordinary people. In addition to being delicious, olive oil also has special value for blood vessel health. We should increase the proportion of olive oil in oil, especially those who have beer belly and usually like to eat big meat. switch to olive oil can effectively regulate blood lipids and reduce the risk of cardiovascular disease .
05 Vitamin supplements are not universal
Many people think that avoiding food can easily lead to nutritional deficiencies, so they want to prevent cardiovascular diseases by supplementing specific vitamins. However, supplementing with complex vitamins or multiple minerals to the general population of may not be effective in preventing cardiovascular diseases.
It should be emphasized that it has been clearly stated that some supplements have positive effects, but the interaction between drugs may also bring new troubles. For example, the combination of antioxidant mixtures and niacin will increase the risk of cardiovascular disease; calcium supplements are taken in larger doses, and when they are not taken at the same time as vitamin D, it may increase the risk of vascular events.
Maintaining a healthy diet throughout a person's life will help prevent various types of malnutrition and a range of non-communicable diseases.
Changes in lifestyle have promoted changes in people's dietary patterns, but changes will not be separated from their roots. The original intention of a healthy diet should be maintained .
Source: Healthy China
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