Which foods are good for blood vessels?
Four seas network: if people are compared to a machine, the blood vessel is like an energy transmission belt, connecting all departments of the machine to ensure that all parts can work normally. The blood vessel is the life channel of the human body without exaggeration, or the health of the blood vessel directly determines the length of life!
Only when the blood vessels are kept 'smooth' and 'clean' can nutrients be smoothly delivered to the whole body and the life span of human beings be long.
Although vascular health is so important, I bet you may never have measured your own vascular health level. Try this simple test.
Raise your leg to detect 'risk of blockage'
First of all, lie on the sofa or bed with legs raised at a 45 degree angle with the bed or sofa, keep for one minute, then put them down and let the legs hang down.
If the legs or single leg become pale when lifting, it will take several minutes to recover the ruddy color after lowering, or the legs appear bright red when lifting, it indicates that the artery may be blocked.
Wang Xian, director of the Institute of cardiovascular disease, Beijing University of traditional Chinese medicine, said that the lower extremity artery is the "wind vane" of the heart and blood vessels. The elevation and drooping of the legs can test the response speed when the blood vessels are blocked and opened, to a certain extent, to reflect whether the blood vessels are unobstructed. If the recovery is slow, it is recommended to go to the hospital for a detailed examination.
He Li, a researcher from the Institute of nutrition and health, China Center for Disease Control and prevention, is invited by life times to teach you how to use seven nutrients to 'protect' vascular health.
Guardian 1: folic acid
Recommended nutritious meal: green leafy vegetables and beans
Folic acid is a kind of water-soluble vitamin. Moderate intake of folic acid is beneficial to reduce the level of homocysteine in the blood and prevent hardening and blockage of blood vessels. However, folic acid deficiency may induce atherosclerosis, cardiovascular and cerebrovascular diseases, dermatitis, neurasthenia and so on.
Folic acid is widely found in spinach, celery and other green leafy vegetables, as well as beans and animal liver and kidney, but it is easy to be destroyed.
It is recommended to eat fresh vegetables, reduce cooking temperature and time.
Guardian 2: beta; glucan
Recommended nutritious meal: oats
It can inhibit the absorption of cholesterol by human body, regulate blood lipid and protect blood vessels.
It was found that oats are one of the best sources of & beta; glucan. Eating oats has the effect of reducing low-density lipoprotein ('bad' cholesterol) in the blood, thus reducing the risk of cardiovascular and cerebrovascular diseases.
It should be noted that the thicker the oats are, the better the health effect.
Guardian 3: lecithin
Recommended nutrition meal: egg and bean products
Lecithin is an important component of "good" cholesterol, which helps to regulate blood lipid, clean the blood vessel wall and prevent vascular sclerosis. It is recognized as a "blood vessel scavenger".
Among the ingredients, egg, soybean and bean products are rich in lecithin.
In our daily life, we can get enough lecithin by eating one or two eggs, 30-50g of soybeans or soy products (for example, 40g of soybeans is equivalent to 200g of tofu, 800ml of soymilk, 700g of tofu brain).
Guardian 4: anthocyanin
Recommended nutrition meal: purple fruits and vegetables
It is a powerful antioxidant, which can not only protect human body from free radicals, but also reduce cholesterol level in blood, promote blood circulation, and play the role of "fresh keeping" for blood vessels.
Purple cabbage, blueberry, grape, purple potato, eggplant and other purple foods are rich in anthocyanins. Generally speaking, the darker the color, the higher the anthocyanin content, and the stronger the antioxidant effect.
Guardian 5: Omega 3 fatty acids
Recommended nutritious meal: deep sea fish
It is an unsaturated fatty acid, mainly divided into & alpha; linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They all have a strong role in regulating blood lipid, which is very beneficial to cardiovascular and cerebrovascular diseases.
Sardines, salmon, tuna and other deep-sea fishes and their fish oils are rich in EPA and DHA, and are important sources of Omega 3 fatty acids.
It is worth mentioning that the effect of eating fish meat is better than eating fish oil. It is better to eat it two or three times a week. When cooking deep-sea fish, it is better to choose low-temperature cooking method, such as steaming.
Guardian 6: Vitamin C
Recommended nutrition meal: fresh fruits and vegetables
Vitamin C is a powerful antioxidant that protects other substances from oxidative damage. It can promote the excretion of cholesterol, prevent the deposition of cholesterol on the inner wall of artery, dissolve the existing atheromatous deposition and effectively prevent atherosclerosis.
The main food sources of vitamin C are fresh vegetables and fruits, dark vegetables such as pea seedlings and peppers, and sour fruits such as jujube, grapefruit and kiwifruit, which often contain more vitamin C.
Guardian 7: vitamin E
Recommended nutrition meal: nuts
Vitamin E has stronger antioxidant effect than vitamin C, can inhibit the rate limiting enzyme of cholesterol synthesis in vivo, thus reducing the level of cholesterol in plasma; it can also inhibit platelet aggregation, reduce the risk of myocardial infarction and stroke.
In addition, proper intake of vitamin E is conducive to the elimination of free radicals and softening of blood vessels.
Nuts, grain germ and so on are the sources of vitamin E. It should be noted that both vitamin E and vitamin C are easy to lose. The storage time of food materials should be reduced and the cooking temperature and time should be controlled.