The quality of cardiovascular health has always affected people, and the report released in the 2020 "China Cardiovascular Health and Disease Report" has always emphasized the need to adhere to the concept of "great health".
From the perspective of prevalence, the mortality rate of cardiovascular disease in 2018 will account for the first place in the total mortality risk of urban and rural residents in China, and the rural area is better than the city, and the prevalence rate is increasing year by year.
As a result, "nourishing blood vessels" has always been a hot topic in the health care industry. Because everyone has blood vessels distributed throughout the body, the confirmed risk factors include smoking, drinking, insufficient exercise, and unreasonable diet, because the intake of food is too limited, you can choose these foods have a certain "blood vessel" effect.
Judging from the dietary standards given in the latest edition of the Dietary Guidelines for Chinese Residents, this pagoda is divided into five layers, including dairy products, beans and nuts, livestock and poultry, fish and shrimp, eggs, vegetables, fruits, cereals and potatoes, miscellaneous beans, especially dairy products, beans and nuts, vegetables and fruits are generally in a state of low intake.
Dairy products: In everyone's view, dairy products are the source of calcium supplementation in the body. Not only that, dairy products can also improve metabolism, and have certain benefits for the prevention of hyperlipidemia, coronary heart disease, diabetes, hypertension, and stroke.
For people under 50 years of age, according to the recommendations of the Chinese Nutrition Society, the daily calcium content required by adults is 800mg, drinking 400ml of yogurt and milk; over 50 years old, the daily calcium content of adults is 1000mg, drinking about 500ml of yogurt and milk.
If the body is still deficient, you can also ask your doctor to take measures to take calcium tablets. Beans and nuts: The benefits of soy products are beyond doubt, from the new version of the "Dietary Guidelines for Chinese Residents", the daily intake of about 35 to 30g of beans and nuts.
These two foods have a common point, rich in dietary fiber and antioxidant substances, especially the latter contains more unsaturated fatty acids, it is beneficial to protect cardiovascular health, reduce the mortality and incidence of cardiovascular and cerebrovascular diseases, everyone can eat 2 to 3 kinds of daily.
Vegetables and fruits: Vegetables and fruits are the foods that people need every day, and many epidemiologists have also found that eating enough vegetables and fruits every day can reduce the prevalence of gastrointestinal diseases and the risk of all-cause death.
Some people may worry that after suffering from chronic diseases, they cannot eat fruits, fruits with high sugar content, eating will aggravate the disease, this idea is lack of scientific. There are many different types of fruits, not to mention that there are so many types, even for a certain disease, such as diabetes, you can choose fruits with low sugar content and low glycemic index, such as grapefruit, orange, strawberry, cherry and so on.
For the vast majority of vegetables, it is recommended that you eat different kinds of vegetables as much as possible, and the health benefits will be better.