Thrombosis is considered a "silent killer" with a high incidence and strong insidiousness. In the past, thrombosis was more popular among older people, but now it is getting younger and younger, which has a lot to do with the sedentary and overweight of young people today.
What do you eat more and less to reduce thrombosis?
Health Times Chart
The 5 types of foods that blood clots are "most feared".
When vascular endothelial cells are damaged, some components of the cells activate platelets and thrombin, and then go through a series of complex processes to form blood clots on the inner walls of blood vessels. Therefore, to prevent blood clots, eat foods that can help blood vessels be soft, smooth, elastic, and blood is not sticky, that is, the following 5 types of foods.
1. Healthy fats
It is perilla oil and flaxseed oil, which are rich in N-3 fatty acids, and olive oil and tea oil, which are rich in N-9 fatty acids.
Therefore, if you have dyslipidemia in physical examination, especially if the "bad cholesterol" is high, it is recommended to eat more of the above recommended oils (25-30 grams of oil a day).
In addition, oils rich in pro-inflammatory N-6 fatty acids, such as sunflower oil, soybean oil, and corn oil, should really be eaten less, which can help you better fight blood clots.
2. Fresh fruits and vegetables
Fresh fruits and vegetables are rich in antioxidant and anti-inflammatory ingredients, which can protect the vascular endothelium from oxidative stress and inflammation.
In addition, the process of plaque formation is accompanied by a series of oxidative and inflammatory reactions (4), so eating more fresh fruits and vegetables can also slow down plaque formation, which is also conducive to antithrombosis.
Specifically, it is recommended to have 5 fists of vegetables and 2~3 fists of fruits a day, and choose more dark vegetables and fruits.
3. High-fat fish
For example, salmon, mackerel, sardines, and tuna are rich in DHA, which is not only antioxidant, anti-inflammatory, and protects the health of the vascular endothelium, but also reduces platelet aggregation and coagulation, which is beneficial to reduce the formation of blood clots (5). The principle of preventing thrombosis like aspirin is to reduce platelet aggregation (6).
It is recommended to eat fish at least twice a week, at least 1 palm-sized amount each time.
4. Foods rich in β-glucan
Mainly oats, barley. β-glucan can reduce the absorption of cholesterol into the blood, which is conducive to maintaining normal cholesterol levels in the blood, which is neither less prone to blood viscosity nor plaque formation, reducing the risk of thrombosis (7).
It is recommended that oats give preference to whole oats, raw oatmeal, steel-cut oats, and secondarily ready-to-eat oats.
5, Water
Drink at least 1500 ml per day for adult women and 1700 ml for men. Drinking plenty of water can help reduce blood viscosity and prevent blood clots.
Health Times Chart
To prevent blood clots, try to eat less of 4 types of food
1. Salt
A high-salt diet will increase the risk of high blood pressure, and if the increased blood pressure continues to put pressure on the blood vessels, the elasticity of blood vessels will deteriorate, the function of vascular endothelial cells will be dysfunctional, and the permeability of blood vessels will increase, and then cholesterol and lipids will easily adhere to the blood vessel walls, increasing the risk of atherosclerosis, and then the risk of blood clots will also increase. Therefore, it is important to eat less salt (8).
The "Dietary Guidelines for Chinese Residents" recommends that each person should not eat more than 5 grams of salt per day, which is about the amount of 1 beer cap (without rubber pads), and should also eat less pickled products and sauces.
2. Foods rich in saturated fatty acids
For example, fatty meat, lard, butter, coconut oil, palm oil. Saturated fatty acids raise levels of "bad cholesterol."
3. Foods that may contain trans fatty acids
For example, pastries, 3-in-1 coffee, cakes, and occasionally eat a few bites. Because trans fatty acids not only raise the level of "bad cholesterol", but also decrease the level of "good cholesterol".
4. Foods with high cholesterol content
If you have dyslipidemia, especially high blood cholesterol, it is recommended to eat less cholesterol-rich foods, such as eating a whole egg every other day, choosing low-fat or skimmed milk, not stir-frying vegetables with lard, and choosing lean beef rolls instead of fat cows for shabu-shabu (9).
To sum up:
To prevent thrombosis, eat more healthy fats, fresh fruits and vegetables, high-fat fish, oats, barley, and water, eat less salt, and limit saturated fatty acids, trans fatty acids, and cholesterol. In addition, it is also necessary to control your weight and have a physical examination on time.
The author of this article is Gu Chuanling, deputy secretary-general of the Capital Health Nutrition and Gastronomy Society, and a registered dietitian
Source: Health Times
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