A heart-nourishing diet for Chinese people: If you want to protect your cardiovascular system, diet comes first

A heart-nourishing diet for Chinese people: If you want to protect your cardiovascular system, diet comes first

Healthy Duchang 2023-10-27 12:42 Published in Jiangxi

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Sister Ma

I see that Mediterranean cuisine is very popular recently and is said to prevent cardiovascular disease.

Sister Ma, that’s called the Mediterranean diet.

Jianjian Ma

Yes, I tried it and I couldn’t eat it at all.

Haha, don’t worry, there is now a “heart-nourishing” diet that is suitable for our Chinese stomach.

Kang Kang In view of the different dietary habits between China and the West, experts said: On the one hand, the energy and nutritional needs of Chinese and Western people are different, and the characteristics of cardiovascular disease are also different, so the required diet should naturally be different; on the other hand, the dietary habits of China and the West are very different, and rigidly copying the West will bring dietary troubles to Chinese residents. Therefore, residents can adjust their dietary structure according to the following principles, which can also prevent chronic diseases and protect cardiovascular and cerebrovascular diseases.

PART 1 The “ double reduction ” of the heart-nourishing diet: reducing sodium and increasing potassium, and using condiments to season

There is a strong correlation between high sodium intake and high blood pressure, which can further induce cardiovascular and cerebrovascular diseases. In daily life, you need to limit the amount of salt you use and replace sodium salt with potassium salt . Quantify the salt and reduce your intake. Keep a scaled salt spoon and salt shaker at home to quantify the daily salt intake . Generally, add one spoon (2 grams) of salt to a dish. To ensure the flavor, you can use plant spices such as pepper, fennel, and chili to season. When dining out, try to order light food and tell the restaurant to "add less salt."

Reduce cooking oil and change cooking methods

High fat and trans fat will increase the risk of cardiovascular and cerebrovascular diseases . The intake of cooking oil by Chinese residents is generally high, which has a lot to do with the cooking method of Chinese people. In daily life, steaming can be used instead of frying to control the intake of oil.

PART 2 The “Three Additions” of the Heart-Nourishing Diet

Increase your intake of fruits and vegetables

The main reason why the Chinese people do not take in enough dietary fiber is because they do not take in enough vegetables and fruits . Every day, you should eat at least 1 kg of vegetables and half a kg of fruits . Vegetables should be mainly dark in color , such as spinach, rapeseed, celery, chrysanthemum, purple cabbage, and perilla. Fruits should preferably be low in sugar , such as cherries, cherry tomatoes, grapefruits, and apples.

Increase the intake of dietary fiber and high-quality carbohydrates

Another reason why Chinese people do not consume enough dietary fiber is the insufficient intake of whole grains and coarse grains.

It is recommended to mix some buckwheat, red beans, etc. into staple foods such as rice and white flour, or to replace part of the staple foods with potatoes, corn, etc.

Increase protein intake

The heart-protecting diet plan requires increasing the proportion of high-quality protein in the diet and reducing the proportion of fat. Eat more white meat such as fish and chicken, and reduce red meat such as beef; consume enough eggs and milk, drink 1 cup of milk and eat 1 egg every day . For those who are obese or have severe high blood pressure, choose low-fat or skim milk. Eat enough soy products , such as soy milk, tofu, dried tofu, etc.

Sister Ma

Now I understand, eating this way is indeed more suitable for my Chinese stomach!