In recent years, heart disease has become the number one killer among the people. How to protect the heart is a matter of great concern to everyone. Nutritionists point out that heart health is closely linked to daily diet. Foods rich in unsaturated fatty acids, vitamin A, folic acid, and more not only help clear blood lipids and protect the cardiovascular system, but if cooked correctly, they are also great for heart health.
Fish: Contains less fat and saturated fatty acids than most meats, especially seafood, which is higher in omega-3 fatty acids. These can increase "good" cholesterol in the blood and help clear "bad" cholesterol. Studies have shown that these fatty acids can also reduce the risk of stroke, which is one of the reasons why countries and peoples with high seafood consumption have lower stroke rates. It's best to steam seafood to preserve its nutrients as much as possible.
Soybeans: Contain various essential amino acids and unsaturated fatty acids that can promote the metabolism of fat and cholesterol in the body, keeping the cardiovascular system clear. In addition to being processed into soy milk, tofu, or fermented black beans, soybeans can also be used to make soybean rice. When cooking, first soak the soybeans in hot water for over 4 hours, then change the water and cook with rice. This can dissolve the polysaccharides in soybeans that are prone to causing gas, thus preventing bloating.
Black Sesame: Rich in vitamin E, which plays a significant role in maintaining the elasticity of blood vessel walls. Additionally, it is rich in alpha-linolenic acid, which can help lower blood pressure and prevent blood clots. Since the nutrients in black sesame are hidden in the seeds, they must be broken to be effective. It is recommended to lightly roast them until they pop, or grind them into a powder for consumption.
Oats: Rich in linoleic acid and B vitamins, they can prevent the formation of atherosclerotic plaques in the arteries. Furthermore, because oats contain a large amount of water-soluble fiber, they can lower blood cholesterol levels. Therefore, regular consumption of oats can balance your diet, provide balanced nutrition, and prevent hypertension and cardiovascular diseases. Oats can be cooked with water or milk, and you can also add nuts or fresh fruit for a nutritious and delicious meal. Additionally, eating whole wheat bread has the same benefits.
Spinach and Carrots: Spinach is rich in folic acid, and studies have shown that taking folic acid can reduce the risk of heart disease by 25%. The carotene in carrots can be converted into vitamin A, which keeps blood vessels clear and prevents stroke. Spinach contains a large amount of oxalic acid, which can hinder calcium absorption, so it's best to blanch it in water before eating. Carrots need to be stir-fried with oil for the fat-soluble vitamin A to be properly absorbed by the body.
Black Fungus: Contains a considerable amount of gelatinous active substances that can significantly shorten blood clotting time, acting to clear blood vessels and prevent thrombosis. Due to its unique dual-regulatory effect on stopping and promoting blood flow, black fungus is also known as a "natural anticoagulant" and is very beneficial for preventing and treating coronary heart disease and other cardiovascular diseases. However, black fungus has a laxative effect, so it is not suitable for people who are prone to diarrhea.
Green Tea: Extremely rich in nutrients, with tea polyphenols being the most notable. Research has found that tea polyphenols can reduce the levels of cholesterol and triglycerides in the blood, and have effects such as preventing atherosclerosis, lowering blood pressure and lipids, and preventing thrombosis. Because tea polyphenols are not heat-resistant, they should not be brewed with boiling water; warm water is better for bringing out their health benefits.