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The first meal in the morning, for many office workers, can often only be solved in a hurry.
A cup of coffee, a fried sweet bread, and perhaps a quick-packed greasy bento box may be quietly affecting our vascular health.
Think about it, every morning, countless employees rush to buy these breakfasts at the corner fast-food restaurant and rush to the office.
In fact, many studies have shown that long-term consumption of high-fat, high-salt, and high-sugar foods will accelerate the aging of blood vessels, causing a series of vascular problems such as arteriosclerosis. Once the blood vessels are hardened, it is like a water pipe blocked by limescale, and the blood flow is not smooth, and the blood supply to all organs of the body will be affected.
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For example, there is a programmer in his thirties who has an irregular breakfast all year round due to high work pressure, and mostly responds to fast food. He began to feel cold in his hands and feet, and upon examination, it was found that the blood circulation was poor.
Another example is a middle-aged accountant who eats fried food all year round, she has been feeling dizzy recently, and the doctor told her that this is caused by the increase in the thickness of the blood vessel wall and the decrease in elasticity. Each of our blood vessels is slowly shaped by our usual diet and lifestyle habits. Breakfast, as the first meal of the day, actually has a very direct impact on the health of our blood vessels.
Think of people who have opted for a quick and easy breakfast because they're pressed for time, and their veins may be sending a distress signal. In this case, it is obviously very important to know which breakfasts are especially bad for blood vessels.
And, for those who already have vascular problems, it's even more important to choose your breakfast wisely. If we can start with the first meal of the day and make healthier food choices, improving vascular health is no longer out of reach. Next, let's talk about a few breakfasts that may be less noticeable but have a big impact on blood vessels.
First of all, many people like to drink a cup of freshly ground coffee in the morning, which may seem refreshing, but in fact the effects on blood vessels are complex. The caffeine in coffee can quickly raise heart rate and blood pressure, which can be refreshing in the short term, but for people with heart disease and high blood pressure, excessive caffeine intake may increase the burden on the heart and cause more stiff blood vessels.
Long-term excessive consumption of coffee, especially on an empty stomach, can cause irritation to the gastric mucosa, which may cause or aggravate gastritis, gastric ulcers and other diseases, and indirectly affect the health of blood vessels.
Let's talk about the processed meats we eat, such as sausages and bacon. They taste good and are convenient, but they are actually high in salt and have quite a few preservatives.
If we eat these things regularly, it may spike blood pressure and also increase the risk of cardiovascular disease. Why? Because eating too much salty food will cause water to accumulate in the body, increasing blood volume, so the heart will have to worry more and the blood vessels will continue to be under pressure.
It is also important to note that nitrates and nitrites in processed meat may be converted into carcinogens in the body, which may pose a health risk in the long run.
Let's talk about high-sugar breakfast options, such as sweet breads, juices, etc. While sugar provides energy, excessive intake is the direct cause of diseases such as high blood sugar, obesity, and diabetes. Blood vessel walls are often more susceptible to damage in people with diabetes than in normal people because high blood sugar can lead to endothelial cell dysfunction, making blood vessels more susceptible to hardening and blockage.
Finally, we can't ignore those fried foods such as fried dough sticks, fried cakes, etc. Although they are crispy and tasty, these foods contain a lot of trans fatty acids and free radicals, which accumulate in the body and can cause an increase in the level of "bad cholesterol" while decreasing the level of "good cholesterol", a change that is an important factor in the development of arteriosclerosis.
Long-term consumption of fried food may not only cause obesity, but also accelerate the aging of blood vessels, leading to vascular diseases. Vascular health is about overall health and should be given adequate attention and attention from our first meal.
By adjusting our breakfast choices, we are not only able to improve vascular health, but also lay a good foundation for vitality and efficiency throughout the day. In the hot summer months, breakfast choices require more consideration and adjustment than in other seasons.
In summer, due to the hot weather, the body's metabolism accelerates, and the consumption of water and electrolytes is more intense. A proper breakfast should not only provide enough energy, but also help us regulate our body temperature, replenish water and electrolytes, and thus maintain vitality and health throughout the day. First of all, the first choice for breakfast in summer should be those that provide adequate hydration.
Many people may not realize that fruits like watermelon, grapes, oranges, and drinks like soy milk and milk are not only good choices for quenching thirst, they can also replenish the body with essential water and vitamins before we start our busy day.
For example, watermelon has a water content of more than 90%, which not only quickly replenishes lost water, but also provides vitamin C and other antioxidants to help fight the fatigue that is common in summer. Second, summer breakfast should avoid greasy and excessively calorie-dense foods.
High-calorie foods can increase the calorie burden on the body, making people feel more stuffy and uncomfortable.
Instead, choosing foods that are light and rich in fiber, such as whole-wheat bread and oatmeal, can not only provide chronic energy and help us stay energized for a long time, but also effectively promote gut health.
Next, with the prevention of summer illnesses in mind, our breakfast should also be rich in anti-inflammatory and immune-boosting ingredients. For example, tomatoes and carrots are rich in β-carotene, which has a good antioxidant function and can help the body resist oxidative stress caused by high temperatures.
They can also provide vitamin A, which strengthens the protective capacity of the skin and mucous membranes and prevents common skin problems in summer. Don't overlook the importance of protein. Although it is not advisable to consume too much meat in summer, moderate protein intake is still necessary.
Finally, considering the electrolyte loss that can result from high summer temperatures, our breakfast should also contain some natural sources of electrolytes. Coconut water is a great option because it not only quickly replenishes lost electrolytes such as potassium and sodium, but also contains other minerals and vitamins that can help us regulate our body temperature and increase our metabolism.
In short, a summer breakfast should be refreshing, nutritionally balanced, and able to meet the needs of the body in a hot environment. With the right combination of food, we can not only avoid excess calories, but also effectively support the health and vitality of the body, so that we can stay in the best shape during the hot summer months.
What are your thoughts on vascular health? Welcome to discuss in the comment area!
bibliography
[1]. Wei Xiaoqi, Zhao Liyun, Yu Dongmei, Ju Lahong. Research progress on dietary patterns and influencing factors of the elderly at home and abroad. China Food and Nutrition 2022,28(2):58-65
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