Cardiovascular diseases are common illnesses that pose a serious threat to human health, especially for middle-aged and elderly people over 50. Cardiovascular diseases are characterized by high incidence rates, high disability rates, and high mortality rates. Cardiovascular diseases can be acute or chronic, and are generally related to atherosclerosis. To prevent the occurrence and worsening of cardiovascular diseases, one must start with "eating smartly." Fruits and vegetables at every meal, fruits every day The diet of Chinese residents is characterized by a plant-based food structure, which can avoid the drawbacks of high-energy, high-fat, and low-dietary fiber dietary patterns in developed countries like Europe and the United States. It is beneficial for preventing cardiovascular and cerebrovascular diseases, diabetes, and cancer. Sesame, Chinese yam, ginkgo, bean curd skin, and sunflower seeds are rich in arginine, which helps regulate vascular tone, inhibit platelet aggregation, promote the synthesis of the vasodilator nitric oxide, and reduce vascular damage. Regular consumption is recommended. Almost all plant-based foods contain flavonoids, which have antioxidant, anti-allergic, and anti-inflammatory effects, and are beneficial for preventing chronic diseases such as hypertension. Regular intake of vegetables, fruits, and tuber foods plays an important role in maintaining physical health, maintaining normal intestinal function, improving immunity, and reducing the risk of chronic diseases such as obesity, diabetes, and hypertension. Animal foods, including fish, poultry, eggs, and lean meat, provide high-quality protein, lipids, fat-soluble vitamins, B vitamins, and minerals. However, animal foods generally contain a certain amount of saturated fat, and excessive intake may increase the risk of cardiovascular diseases. Fish generally has a low fat content and contains more unsaturated fatty acids, which has a certain effect in preventing abnormal blood lipids and cardiovascular and cerebrovascular diseases. Some studies have shown that the effect of dietary cholesterol on raising serum cholesterol is closely related to the intake of saturated fatty acids. High-cholesterol foods include fatty meat, pig brain, sheep brain, animal offal, crab roe, fish roe, and cuttlefish. It is recommended that the daily dietary cholesterol intake should not exceed 300 milligrams. One egg contains about 200 milligrams of cholesterol. The choice and use of cooking oil also affects health. Animal oil contains about 90% fat and also contains cholesterol. Vegetable oil generally contains over 99% fat and no cholesterol. Due to the different types of fatty acids in animal and vegetable oils, their effects on health also differ. In general, animal fat has a high content of saturated fatty acids and should be consumed less.
Regular consumption of vegetables and fruits is beneficial for protecting intestinal health and reducing the risk of chronic diseases Reduce Salt Hypertension is an important risk factor for atherosclerosis. Long-term hypertension can accelerate the process of atherosclerosis and trigger cardiovascular and cerebrovascular diseases. Keeping blood pressure within a relatively ideal range is the top priority for preventing cardiovascular and cerebrovascular diseases. A high-salt diet is an internationally recognized risk factor for hypertension. In recent years, the prevalence of hypertension among Chinese residents has increased by an average of 3 million people each year, and excessive salt consumption is a significant contributing factor. The "Dietary Reference Intakes for Chinese Residents" recommends a salt intake of 5 grams. The salt intake of both urban and rural residents in China exceeds the actual need, with an average daily consumption of about 11 grams per person, and over 80% of residents consume more than the recommended amount. Controlling salt intake has a positive effect on both people with normal blood pressure and patients with hypertension. For the former, it can lower blood pressure, thereby preventing hypertension. For the latter, it can assist in drug-induced blood pressure reduction and effectively control blood pressure elevation. Control Alcohol Frequent and excessive drinking can lead to a decrease in appetite and reduced food intake, resulting in various nutrient deficiencies, acute and chronic alcohol poisoning, and alcoholic fatty liver. In severe cases, it can also lead to alcoholic cirrhosis. Excessive drinking also increases the risk of developing hypertension, stroke, certain cancers, and osteoporosis. The "Dietary Guidelines for Chinese Residents" suggests that the daily alcohol intake for adult men should not exceed 25 grams, and for adult women, it should not exceed 15 grams. Pregnant women and children and adolescents should be prohibited from drinking.
The "Dietary Reference Intakes for Chinese Residents" recommends that the daily salt intake should not exceed 5 grams.
Black Fungus and Tofu Soup Ingredients 50g shredded black fungus, 50g pork strips, 10g chopped green onions, 10g shredded ginger, 100g diced tofu, 500ml stock Seasonings 2 tsp olive oil, 1 tsp salt, 1 tsp white vinegar, oil as needed Preparation 1. Heat a wok with olive oil, sauté the shredded ginger, then add the pork strips and shredded black fungus and stir-fry in order. 2. Next, add the stock and diced tofu, bring to a boil, then reduce the heat and simmer for 15 minutes. 3. Finally, add the remaining seasonings and chopped green onions and simmer briefly. Nutritional Explanation Black fungus is rich in iron and vitamin K, which can reduce blood clotting and prevent conditions such as thrombosis.
Kelp and Pork Rib Soup Ingredients 180g pork ribs, some kelp, salt to taste. Preparation 1. Cut the pork ribs into small pieces; soak the kelp until soft and tie it into knots. 2. Place all ingredients in a pot and steam for two hours, then add seasonings to taste. Nutritional Explanation Pork ribs contain protein, fat, vitamins, and minerals. Kelp is rich in iodine.
Oyster and Tofu Ingredients 100g oysters, 150g tofu, 10g chopped green onions, 10g shredded ginger, 10g minced garlic, 100ml water, sweet potato starch as needed Seasonings 1 tbsp olive oil, 1 tbsp fermented black beans, 1 tbsp rice wine, 1/2 tsp salt Preparation 1. Wash the oysters and dredge them with sweet potato starch. 2. Cut the tofu into cubes, blanch in boiling water, then remove. Use the same pot to blanch the oysters, then remove. 3. Heat a wok with oil, sauté the shredded ginger and minced garlic, add the remaining seasonings and water and bring to a boil. Add the tofu and oysters and bring to a boil again, then reduce the heat and simmer for another 3 minutes. Sprinkle with chopped green onions before serving. Nutritional Explanation Oysters are rich in trace elements such as zinc, and tofu is rich in protein and calcium. This article is excerpted from "Ma Guansheng Talks About Nutrition" by Ma Guansheng, authorized by Phoenix Hanzhang Books. Reproduction is strictly prohibited.