Therefore, how to protect blood vessels has become a "top priority" for many people ~ but what should be done specifically?
In fact, eating fruits scientifically can also play an auxiliary role-a study involving 500,000 people, published in the top medical journal New England Journal of Medicine and completed by Oxford University and China Academy of Medical Sciences, found that eating100g of fresh fruit every day can reduce13 of the risk of cardiovascular disease death.
However, the choice of fruit is particular. Choose the right one and get twice the result with half the effort. If the choice is wrong, it may increase the risk of illness!
First, list the fruits that protect the cardiovascular system.
1, hawthorn
"Food Guide Materia Medica" records: "Hawthorn turns blood clots into air lumps, promoting blood circulation and removing blood stasis." Now the study also found that hawthorn contains a variety of nutrients beneficial to cardiovascular health.
For example, natural pectin helps to lower cholesterol in the body, thus playing a role in lowering blood fat;
Flavonoids contained in it help to reduce the level of bad cholesterol, improve good cholesterol and improve blood circulation; At the same time, it can also enhance the toughness of blood vessel wall, prevent rupture and infiltration, and reduce the occurrence of cardiovascular diseases.
Hawthorn+salvia miltiorrhiza
Chinese medicine says, "blindly salvia miltiorrhiza, with four things work together", can accelerate blood circulation, promote cardiac contraction and increase myocardial energy; At the same time, it can dilate blood vessels, improve myocardial blood supply and reduce blood viscosity.
Chinese medicine experts say that in daily life, people with slight chest tightness, heartache, upset, palpitation and blood stasis can use Danshen to keep fit.
Hawthorn and salvia miltiorrhiza have better protective effects on blood vessels, so you may wish to soak in water every day.
Usage: Danshen 10g, Hawthorn 15g, washed and sliced, put into a pot, add water to boil, boil for 15min, and then take the soup to make tea. Two or three times, completed on the same day.
Taking this prescription for a long time is of great significance to prevent and improve the symptoms of coronary heart disease, reduce blood lipid and protect the heart.
2. Kiwifruit
As early as 2006, the University of Oslo in Norway conducted an epidemiological survey on 96 1 elderly people over 70 years old. The results showed that eating two kiwifruits continuously for 28 days could inhibit thrombosis and reduce neutral fat 15%.
In addition, according to the research report of USDA, the comprehensive antioxidant index of kiwifruit ranks among the best among fruits, far exceeding the daily fruits such as apples, pears, watermelons and oranges, which can effectively inhibit the oxidation reaction of free radicals and is also good for blood vessels.
Step 3: bananas
Bananas are rich in magnesium and potassium, both of which are beneficial to blood vessel health.
* Magnesium plays an important role in regulating heart activity. It weakens the rhythm and excitation conduction of the heart by inhibiting the myocardium, which is beneficial to the relaxation and rest of the heart; At the same time, it can also prevent drugs or environmentally harmful substances from damaging the cardiovascular system and improve the anti-toxic ability of the cardiovascular system.
* Potassium ion can promote sodium ion discharge, dilate blood vessels and lower blood pressure; It can also prevent cholesterol from depositing in arteries and protect blood vessels; In addition, potassium can also affect the contraction of the heart and help regulate the heart rate.
In addition, bananas are rich in tryptophan and 5- hydroxytryptamine, which is good for sleep quality, good sleep and blood vessels.
4. Mulberry
As the saying goes, "Mulberry competes for ginseng in April". Doctors of past dynasties considered Mulberry as the essence of Mulberry. It tastes sweet and cold, enters the heart, liver and kidney, and has high medicinal value. This is a good tonic.
From the point of view of nutrition, mulberry contains eighteen kinds of amino acids. At the same time, it also contains a variety of vitamins, such as vitamins B 1, B2, C, A, D and carotene, as well as anthocyanins, malic acid, calcium, iron, etc., and is very nutritious.
In addition to the protective effect of antioxidants on blood vessels, the fatty acids in mulberry are mainly composed of linoleic acid, stearic acid and oleic acid, which have the functions of decomposing fat, regulating blood lipid and helping to prevent arteriosclerosis.
Mulberry scented tea
Formula: Mulberry (5-8 fresh mulberries or 5 grams of dried mulberries), 3 grams of chrysanthemum, 3 grams of rose, 3 grams of medlar, 2-3 grams of hawthorn (fresh mulberries or 3 grams of dried mulberries) and 2-3 grams of Trichosanthes kirilowii. Decoct that above medicinal materials into tea substitute.
Solution: Lycium barbarum enters the liver meridian, which can relieve dry eyes and fatigue; Chrysanthemum has the effect of improving eyesight; Roses can replenish qi and blood; Trichosanthes kirilowii is often used to treat coronary heart disease and angina pectoris.
Second, don't want to "block" blood vessels, and don't eat more of three fruits.
The general population does not have much concern about choosing fruits, but some fruits are not suitable for people with vascular problems or obesity and three highs:
1, durian
Durian, known as the "king of fruit", is a "container" for vitamins, trace elements and other nutrients, which has a strong nourishing effect.
But it is also a "calorie bomb"-high sugar content, too much sugar will increase the serum triglyceride concentration; It also contains a lot of saturated fatty acids, which will also affect the total cholesterol content in the blood and aggravate hyperlipidemia. So, don't eat durian whole.
2. Avocados
The new "internet celebrity fruit" in the world of weight loss. Although the content of sugar, salt and water is low, and it is rich in healthy unsaturated fatty acids, vitamins and minerals, its calorie index is higher than that of pork-100g lean pork 143 calories,100g avocado17/kloc-0 calories. And its fat content is as high as 15%-30%!
Therefore, eating more is not conducive to the control of blood lipids.
3. fig
Not only fruits with high fat content will affect blood vessel health, but also some fruits with high sugar content will affect blood vessel health if eaten too much. Figs are one of them.
Although fig is not sweet to eat, it is a fruit with high sugar content, with sugar content of about 20%-30% and high sugar index of about 6 1%.
Too much sugar can't be consumed, and some of it will be converted into fat, which will indirectly affect the blood lipid level; In addition, long-term hyperglycemia will damage vascular endothelial cells and aggravate atherosclerosis.
Third, eating fruit is a technical activity, so we should pay attention to these points.
Finally, remind everyone that no matter what fruit you eat, you should pay attention. Only when eaten correctly can we give full play to the nutritional value of fruits.
1, control quantity, other types
The daily intake of fruit should be controlled at about 200g, which is too much. Moreover, it is best to eat fruits of various varieties, colors and tastes together, and don't just eat one or two for a long time.
2. Don't eat it twice
(1) It is not advisable to eat immediately after meals. Eating fruit immediately after a meal will affect the digestive function, especially for the elderly. Eating fruit immediately after a long meal is easy to cause constipation. 1-2 hours, preferably after meals.
② It is not advisable to eat before going to bed. Eating before going to bed will increase the burden on the stomach to some extent; Especially for people with poor gastrointestinal function, gastrointestinal peristalsis slows down during sleep, food is more likely to stay in the stomach, and may even induce excessive gastric acid secretion, causing stomach diseases such as acid reflux and even gastritis.
3, can not replace dinner, nor can it replace vegetables.
* Although fruit is rich in sugar, vitamins, minerals and dietary fiber, it also lacks fat, protein and fat-soluble vitamins. Simply relying on fruit to solve a meal can't meet the dietary standards.
* Fruit is not only a substitute for dinner, but also a substitute for vegetables. Because the contents of minerals and vitamins can't meet the needs of human body, and some of them are not as good as vegetables.
For example, the vitamin C content of Chinese cabbage and radish is nearly 10 times higher than that of apples and pears! So when it's time to eat vegetables, it's better to eat delicious.