It is best to eat whole grains instead of flour and rice and lots of fruits and vegetables.
What is whole grain?
Whole grains ≠ coarse grains, which are not refined, are similar to natural grains such as oats, barley and brown rice, and retain bran, endosperm and germ.
They contain a variety of nutrients, including fiber, vitamins, minerals and antioxidants, which are good for our hearts.
Common examples of whole grain foods:
Whole oat
unpolished rice
barley
Quinoa
millet
buckwheat
What is refined grain?
Refined grain is processed whole grain, which contains less nutrients and fiber, and usually contains added sugar, saturated fat and sodium.
The rice we eat every day is refined grain.
Examples of refined grains
White steamed bread
Cookies or cookies
Polished rice, pasta made of refined flour
Expanded rice grains and other low-fiber grains
White flour (and its products, such as bagels, cubes, cakes, biscuits, doughnuts)
What is a whole grain product?
Whole grain products have undergone some processing, but still retain most of their nutritional value, such as whole grain bread and whole wheat flour.
When you buy processed whole grain products, please read the ingredient list to ensure that they are made entirely of whole grains, not a mixture of whole grains and refined grains.
Examples of whole grain products
Whole wheat and mixed grain bread, rolls, tacos
Graham crackers, Biscuits and oatmeal cookies.
Whole wheat flour food
Graham crackers
Rice bran grain
Wheat bran and wheat germ
Flour (whole wheat flour).
Is coarse grains good for the heart?
According to research, eating whole grains can reduce the risk of heart disease by 30%.
When eaten as part of a heart-healthy diet, whole grains help:
Lower cholesterol
bring down the blood pressure
lose weight
Reduced the risk of type 2 diabetes by 32%.
Whole grains may be the most useful for people who need to lower cholesterol or control blood sugar levels.
On average, three servings of whole grains a day can help your heart keep healthy. Eating more grains may be better for your heart.
(On the premise of paying attention to gastrointestinal health and allergies, China people suggest combining thick and thin to reduce gastrointestinal pressure due to their eating habits. )
How can I eat more coarse grains?
It is the easiest way to replace some refined rice noodles with whole grains.
Are whole grains healthy?
Not all coarse grains are the same, and coarse grains with complete natural fiber structure are most suitable for our health.
In New Zealand, people get most whole grains from bread and breakfast cereals, so it is very important to find complete whole grains when choosing these foods.
Sugar, salt and saturated fat will be added to refined grains and some whole grain products (such as biscuits and breakfast cereals), so pay attention to the ingredient list when buying, and the closer to the original flavor, the better.
Should I follow a low-carb diet?
Low-carbohydrate diet is becoming more and more popular.
People on these diets usually do not eat processed foods, sugar, refined grains and starchy foods (such as bread, pasta, rice and potatoes).
They may not eat beans (such as chickpeas and lentils) and some fruits.
There are many healthy eating methods that are compatible with carbohydrates, and the most important thing is the quality of carbohydrates and food.
Whole grains, fruits, starchy vegetables (such as potatoes and taro) and beans (such as chickpeas and lentils) can be part of a heart-healthy diet, regardless of their carbohydrate content.
Of course, most of us had better eat less refined and processed foods, such as white bread, biscuits and white pasta, and eat more vegetables.
What advice does the New Zealand Heart Foundation have?
The Heart Foundation recommends that everyone, including those at risk of heart disease, replace refined grains with whole grains and high-fiber whole grains.
1. Choose whole grains as much as possible to make them close to the grains in nature.
2. If you choose to eat whole grains, focus on the simple and affordable substitution from flour and rice to whole grains or high-fiber whole grains.
3. Insist on eating at least 3 servings of whole grains that are good for the heart.
Examples of adult consumption:
? Cup boiled porridge
1/3 cups of natural grains
1/3 cup brown rice (cooked)
Two graham crackers.
3 pieces of graham crackers.
1 slice of whole wheat bread
? Whole wheat rolls.
Pay attention to the quality of whole grain food, not to quantity or quantity.
If the diet is mainly whole grains, plenty of vegetables, beans, nuts, seeds, oily fish and low-fat dairy products, then nutrition is enough.
Source: Arewholegrainsgoodforyou? New Zealand Heart Foundation
It can be said that the heart is the engine of the body, providing power for blood flow and transporting blood to all parts of the body.
When the heart is weak, it will increase the pressure on blood vessels and easily induce various problems.
You might as well eat the following heart-protecting foods, which are safe and effective without any toxic or side effects.
What food does a fragile mind eat?
1, sardines
Sardines are rich in omega-3 fatty acids, folic acid and calcium, which can protect the heart and prevent heart disease.
Sardines can be eaten in many ways, such as frying or canning.
2. Oats
Oats are rich in dietary fiber and low in sugar, which can supply energy for the body, give people a certain sense of fullness and have the purpose of losing weight.
In addition, it can soften blood vessels and prevent heart disease.
But when eating oats, try to match apples, honey or raisins, which can not only increase flavor, but also supplement nutrition and enhance heart function.
Step 3: celery
Celery contains a lot of apigenin, which can protect cardiovascular function.
Eat celery must eat leaves, because celery leaves contain a lot of dietary fiber, which can promote gastrointestinal peristalsis, prevent constipation and reduce the chance of heart disease.
4, peanuts
Peanut contains unsaturated fatty acids, which can reduce the content of low density lipoprotein in blood.
Vitamin E can reduce the deposition of platelets on blood vessel walls, soften blood vessels, maintain blood circulation and reduce the risk of heart disease.
5. Spinach
Spinach contains a lot of folic acid, which can prevent harmful substances from accumulating in the body.
In addition, spinach is rich in dietary fiber, lutein and potassium, which can keep the heart healthy.
6.olive oil
Among all edible oils, olive oil contains the highest unsaturated fatty acids, which can reduce the content of bad cholesterol and reduce heart attacks.
Try to choose super virgin oil, because the least processing procedures can ensure the loss of nutrients.
7.potatoes
Potatoes contain a lot of potassium, iron, sodium and vitamin C, especially high potassium content, which is suitable for people with heart failure and low potassium tendency. It can not only supplement nutrition for the body, but also prevent heart disease.
skill
Actively control your weight and avoid making your body too fat.
Be sure to quit the bad habit of smoking and drinking, because nicotine in tobacco will make the heart beat faster, blood pressure rise, and the oxygen consumption of the heart increase, which is easy to cause angina pectoris.
Improve the living environment, maximize the green area, reduce noise and prevent light pollution and biological pollution.
Don't go to a crowded environment. You must wear a mask.
Arrange three meals a day reasonably and adopt a low-fat, low-cholesterol and low-calorie diet structure.
Proper participation in physical exercise can enhance cardiopulmonary function, accelerate metabolism, promote fat metabolism and prevent atherosclerosis.
Protecting the cardiovascular system: Preventing cardiovascular diseases is an important benefit for people to eat ginkgo fruit, because ginkgo fruit contains some natural active factors, which can improve the activity of platelets in human blood, prevent platelet coagulation and prevent thrombosis.
Flavonoid glycosides contained in Ginkgo biloba leaves can dilate blood vessels, promote blood circulation and improve heart function. It has obvious preventive effect on coronary heart disease, arteriosclerosis and thrombosis.
Prevention of Alzheimer's Harmo's disease and prevention of Alzheimer's Harmo's disease: Preventing Alzheimer's Harmo's disease and improving brain function are also important benefits for people to eat ginkgo, because ginkgo contains trace elements such as riboflavin, carotene and zinc and natural polysaccharides, which can directly act on the human brain, improve the activity of brain cells, promote intellectual development and enhance memory.
Ginkgo biloba leaves can also promote blood circulation and prevent insufficient blood supply to the brain. Sticking to eating Ginkgo biloba leaves can prevent brain dysfunction and prevent Alzheimer's disease.