Introduction: Winter is the season most prone to triggering cardiovascular diseases. Therefore, appropriately selecting heart-healthy foods can help prevent conditions like high blood pressure and stroke. Foods such as black sesame seeds, black fungus, and ginseng all have heart-strengthening properties. Below are six heart-healthy foods most suitable for consumption during this period.
Almonds
Research published in the "Journal of the American College of Nutrition" indicates that almonds contain essential amino acids and unsaturated fatty acids that are beneficial for the heart, as well as abundant vitamin E, which can prevent platelet aggregation and reduce the risk of heart disease.
How to eat: Almonds are high in calories, so their intake must be strictly controlled. You can grind them into powder with a grinder and add them to your meals or use a little when cooking to fully absorb their nutrients.
Black Sesame Seeds
Black sesame seeds contain unsaturated fatty acids that help maintain blood vessel elasticity and prevent atherosclerosis. They are an excellent source of fat, and their rich iron and vitamin content also make them a ingredient in Traditional Chinese Medicine believed to nourish the five vital organs.
How to eat: Sesame seeds are very versatile in cooking, and their main nutrients are in the seeds. If you buy raw sesame seeds, you can first dry-fry them, then grind them into a powder and sprinkle them on your food to fully consume sesamin.
Fo-ti and Black Sesame Paste
Ginseng
Ginsenosides in ginseng are its most valuable component, with effects such as anti-aging, inhibiting cancer cells, lowering blood lipids, inhibiting fat absorption, as well as sedation, pain relief, lowering blood sugar, protecting the myocardium, and improving blood clotting. It's no wonder that South Korea, a major producer of ginseng, reveres it as a health elixir.
How to eat: Whether one can use ginseng to replenish energy depends on their individual constitution. For those with a weak constitution, improper replenishment can have the opposite effect, worsening the condition. This is especially true for people with symptoms of "excessive heat," such as a dry mouth and tongue. Generally, the elderly can consume it by simmering it in chicken soup or grinding it into a powder to mix with water.
Black Fungus
Black fungus is a high-fiber food; eating more can stimulate intestinal peristalsis and aid bowel movements. It contains eight essential amino acids for the human body and has effects such as moistening the lungs, preventing coronary atherosclerosis, and reducing thrombosis. The polysaccharides in black fungus have anti-tumor activity, thus also providing some preventive effect against tumors.
How to eat: Dried black fungus has a higher fiber content. Soak it in water first, then wash, shred, and blanch in hot water. You can serve it cold with shredded ginger, sugar, white vinegar, and soy sauce. However, because black fungus has a laxative effect, elderly individuals prone to diarrhea should be careful not to eat too much.
Cold-dressed Black Fungus
Spinach
Spinach, known as the "king of vegetables," is rich in folic acid, which helps prevent cardiovascular diseases. Its iron content and trace elements also provide a blood-enriching effect. In the past, the U.S. Food and Nutrition Department has ranked spinach as the number one vegetable in terms of nutritional value in various vegetable evaluations.
How to eat: To preserve the folic acid, stir-fry spinach over high heat for a short period. It's best to blanch it in hot water before stir-frying; you can add some enoki mushrooms to avoid a bitter taste after cooking. However, people with gout should avoid eating spinach, as it can easily react with calcium to form stones.
Kelp
Modern scientific research has found that kelp contains fucoidan, a substance similar to heparin, which can prevent thrombosis and increased blood viscosity, and prevent arteriosclerosis. Furthermore, as a water-soluble fiber, kelp can help accelerate the excretion of cholesterol from the body.
How to eat: Kelp can be used in soups, cold salads, or cooked with other ingredients. It should be noted that kelp itself contains sodium, so it's best to use less seasoning.
Cold-dressed Kelp Threads