I heard that eating more fruits can protect cardiovascular health?
I wonder if this statement is true?
Don't know which fruits to eat?
Don't worry, this will take you to find out
Focus
01 Is eating more fruit really good for cardiovascular health?
Answer: Yes, it helps
Eating more fruit is indeed good for cardiovascular health. According to the data in the 2021 "Dietary Guidelines for Chinese Residents" scientific research report, among all dietary factors, the first factor that causes death from cardiovascular disease is a high-sodium diet, such as eating too salty, and the second place is insufficient fruit intake, which needs to be paid great attention to.
To protect cardiovascular health with fruit
It is recommended to eat more of these 4 types of fruits at ordinary times
Crunchy and sweet fruit
Sweet and sour juicy fruits
Fruits with a darker color
Ripe and soft fruit
For example, the following fruits~
Focus
02 Apples are natural "heart medicine"
1. Help lower cholesterol and maintain cardiovascular function:
Apples are more common fruits and the price is relatively moderate, but its nutrition is not bad.
Many studies have found that the dietary fiber rich in apples, than if gum, as well as proanthocyanidins, β carotene and other active ingredients, for lowering cholesterol, maintaining cardiovascular function is a certain help.
2. Other nutritional values of apples:
●Adjuvant cancer prevention
Studies have shown that quercetin contained in apples is a very special ingredient, which can reduce the damage caused by free radicals to cells in the body and reduce the risk of lung cancer, colon cancer and other cancers.
●Prevention of oral diseases:
In addition to the dietary fiber in apples that cleanses the mouth, vitamin B2 can help eliminate inflammation in the mouth and prevent and improve mouth ulcers; The organic acids in apples also have the effect of inhibiting oral bacteria, which is beneficial for protecting oral health.
●Prevention of Alzheimer's disease:
Apples are also often called "wisdom fruits", and the nutrients it contains, such as vitamin C, zinc, quercetin, etc., can help improve memory, make brain activity more agile and flexible, and help prevent Alzheimer's disease to a certain extent.
●Weight loss:
A large apple contains about 5 grams of dietary fiber, chewing slowly when eating apples, which helps to produce satiety and prevent excessive diet, thereby playing a role in weight loss.
●Prevention of osteoporosis:
Studies have shown that eating 2 medium-sized apples a day can effectively reduce the acidity of urine, reduce the loss of urinary calcium, and help reduce the risk of osteoporosis.
●Relieves constipation:
Apples are rich in pectin, an all-natural, water-soluble dietary fiber that is hydrophilic. After entering the intestines, it will absorb water, not only keep the intestines lubricated, but also increase the water content of the stool, soften it, and achieve the effect of relieving constipation.
3. Contraindications to apple consumption:
●Diabetic food:
Apples are high in sugar but have a relatively low glycemic index, and eating them regularly can help reduce the risk of diabetes.
For high blood sugar and diabetic patients, under the premise of stable blood sugar control, according to their diet of the day, eat apples as appropriate, generally eat 200 grams of apples, and need to reduce 25 grams (dry weight) of rice and noodle staple foods.
● Patients with kidney disease should eat with caution:
Apples are rich in potassium salts and should be consumed by patients with kidney disease according to their condition.
●Caution in patients with ulcerative colitis:
Patients with ulcerative colitis should not eat apples raw, especially during acute attacks.
Focus
03 Bananas are natural "heart medicine"
1. Regulate blood pressure and protect cardiovascular disease:
Banana is a high potassium, low sodium, magnesium-rich fruit, contains very rich potassium, potassium is a mineral, studies have shown that potassium intake in the maintenance of the body's potassium and sodium balance, regulation of blood pressure has a certain help, so bananas have a certain cardiovascular function.
2. Other nutritional values of bananas:
●Helps regulate mood:
Bananas contain serotonin that can help regulate mood, which is a chemical that can transmit signals between nerve cells in the brain, which can help fight low mood and depression, and often eat bananas to help fight depression, lift spirits, and improve confidence, so bananas are also called "happy fruits".
●Quick energy replenishment:
Each 100 grams of banana contains about 22 grams of carbohydrates, which is the body's main energy supply nutrient and can be quickly converted into energy, and the carbohydrates in bananas are easily absorbed by the body, and can also reduce the burden of digestion and metabolism, and better supplement the body's energy needs.
●Increased satiety:
Banana is a solid food, strong satiety, easy to carry and eat, eating a banana when going out for a long time or working overtime, can help relieve hunger.
3. Contraindications to banana consumption:
● Does not necessarily relieve constipation:
Ripe bananas are rich in soluble dietary fiber, good taste, help restore intestinal function, relieve and prevent constipation, while unripe bananas, a little astringent to eat, contain higher tannic acid, it has a strong astringent effect, easy to make the feces become dry and hard, but will aggravate constipation.
●Patients with kidney disease should not eat more:
The potassium content in bananas is high, and patients with abnormal kidney function are prone to hyperkalemia if they eat bananas in large quantities.
● People with high blood sugar should control the amount:
Bananas have a high sugar content, diabetics should pay attention to control the day's diet when eating bananas, especially the intake of staple foods, so as not to cause excessive blood sugar fluctuations.
●People with a bad stomach are not suitable for large consumption:
Some people with weak gastrointestinal function or patients with gastrointestinal diseases may experience heartburn and acid reflux after eating bananas, and these people are not suitable for eating bananas in large quantities.
Focus
04 These two fruits are also natural "heart protection medicine"
1. Citrus fruits:
Oranges, oranges, grapefruit and other citrus fruits, it contains relatively rich flavonoid substances, in the regulation of blood lipids have a certain help, in addition to it also has antioxidant activity, can well protect cardiovascular function.
2. Dark fruits:
Grapes, blueberries, blackberries, mulberries and other dark fruits, they are rich in some polyphenols, such as resveratrol, anthocyanins, these beneficial ingredients can help regulate blood pressure, blood lipids, thus playing a certain cardiovascular protection effect.
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05 Although fruits are good, these 2 points need to be paid attention to when eating
1. Eat not enough fruit:
According to the latest version of the 2022 "Dietary Guidelines for Chinese Residents" recommendation, the recommended daily intake of fruits for adults is 200 grams ~ 350 grams, if you are a cold patient, you can eat more fruits appropriately, which is conducive to the recovery of the disease and is more helpful to cardiovascular health.
2. Fresh juice cannot completely replace fruit:
●In the process of processing fruits into juice, certain vitamins and dietary fiber will be lost;
● Compared with eating fruit, drinking fruit juice is more likely to cause daily fruit intake to exceed the standard, such as a bottle of 300 ml of freshly squeezed juice, may contain two oranges or three kiwis, if you drink two bottles a day, the daily fruit intake is far exceeded, in the long run, may lead to obesity, blood sugar and other situations, in the case of conditions permitting, it is still recommended to eat fruit directly.
Source: CCTV Life Circle
Editor: Wang Yusi