Good luck in the Year of the Dragon begins with heart protection! Nutritionist reveals: heart-protecting diet for twelve zodiac signs brings good luck
In recent years, the number of patients suffering from cardiovascular diseases has increased year by year, and its mortality rate is second only to that of malignant tumors, ranking second among the top ten causes of death. The DASH (Dietary Approaches to Stop Hypertension) diet is a healthy eating pattern that can regulate blood pressure and low-density cholesterol. The key is to eat more natural fruits and vegetables to get high fiber content, sufficient potassium and magnesium ions, and choose whole grains, low-fat soy, fish, eggs, meat, low-fat and high-fat dairy products. calcium content and good vegetable or nut oils, and reduce refined sugar, saturated animal oils and low sodium content, etc., to achieve the cardiovascular system protection benefits.
Furthermore, several phytochemicals found in foods not only have antioxidant and free radical scavenging effects, but are also of great value in maintaining heart function. Nutritionist Chen Yunting from the Nutritional Therapy Department of Zhenxing Hospital recommends the heart protection diet of the twelve zodiacs, using different food combinations and combinations Let everyone eat healthily, and good luck will always come in the Year of the Dragon .
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Twelve zodiac signs bring good luck and protect the diet of the heart
●Rat
Lucky colors: red, blue, purple, white
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Heart-protecting menu: dragon fruit and chia seed yogurt, wolfberry and white mushroom soup
Health Secrets: Dragon fruit is rich in fiber and potassium, which can stabilize blood pressure and reduce blood fat, it is rich in iron and vitamin C, which can increase iron absorption. Chia seeds and white mushrooms are high-fiber foods, while yogurt is rich in calcium and protein and rich in probiotics, which can maintain gut health and help with defecation and cardiovascular protection.
●Cow
Lucky colors: yellow, green, blue, black
Heart-Saving Menu: Stir-fried Black Mushrooms with Sweet Beans, Black Sesame Soy Milk
Health Tip: Sweet beans contain a variety of essential amino acids, rich in vitamin C, beta carrots and rich dietary fiber, which can prevent diabetes and myocardial infarction. The mushroom is rich in plant polysaccharides and sterols, which can stabilize blood sugar and reduce low-density (bad) cholesterol. Black sesame is a calcium-rich food, and when combined with soy milk, it can prevent osteoporosis and maintain muscle strength by consuming high-quality protein.
●Tiger
Lucky Colors: Golden, Blue, Purple, White
Heart-Saving Menu: Sweet Potatoes and Purple Rice, Stir-Fried Kale with Snow White Mushrooms
Health Tip: Sweet potatoes and purple rice are whole grains, rich in fiber and B complex vitamins, which are important aids in the body’s energy metabolism and cellular functioning. Beta glucan from Snow White mushrooms can inhibit the absorption of sugar and aid weight loss. In addition to a variety of vitamins and minerals, kale contains beta carotene, a good antioxidant component that can maintain the elasticity of blood vessels and reduce the onset of cardiovascular diseases. Prevent night blindness.
●Rabbit
Lucky colors: green, purple, white, silver
Heart-saving menu: pan-fried asparagus with lily and ginkgo, pan-fried dried fish with glutinous rice and pepper
Health Tips: Lily contains many vitamins B1 and B2. The flavonoids in asparagus have antioxidant effects and can prevent bad cholesterol from getting stuck in the walls of blood vessels after oxidation, while rutin can strengthen the elasticity of blood vessels. Glutinous rice chili contains Omega-3 fatty acids, which can remove bad cholesterol from blood vessels. Capsaicin can help burn fat and boost metabolism. It also contains vitamin D. When consumed along with dried fish that is high in calcium, it can increase the rate of calcium absorption.
●Dragon
Lucky colors: yellow, brown, green, white
Heart-saving menu: chicken with pumpkin curry, fried water lotus in strips
Health Tip: Pumpkin is rich in vitamins C and E, which help increase coronary blood flow, inhibit the oxidation of bad cholesterol, and protect the structure and function of blood vessels. Turmeric in curry is one of the sources of antioxidants, which can reduce inflammation in the body’s cells. According to botanical evidence from traditional Chinese medicine, ragzi has the benefits of strengthening the stomach, reducing bloating, and regulating the intestines, and when consumed in moderation with dark green vegetables, it can improve the control of constipation and blood pressure.
●Snake
Lucky colors: golden, green, blue, white
Heart-Safe Menu: Stir-fried enoki mushrooms with spinach, golden kiwi yogurt
Health Tips: Spinach is rich in vitamin K, which participates in the activation of many coagulation factors, regulates the synthesis of coagulation proteins, helps maintain the elasticity of blood vessels and prevent the formation of blood clots blood. Golden kiwi is rich in vitamins C and E, which not only help stabilize the cardiovascular system, but when paired with unsweetened yogurt, you can get high-quality proteins and probiotics, which can help stabilize the intestinal tract and improve immunity.
●Horse
Lucky colors: banana yellow, mustard green, grape purple, silver white
Heart-saving menu: amaranth calamari, green milk (grapes, bananas, sweet potato leaves, large cucumbers)
Health Tips: Calcium deficiency will have negative effects on the heart muscle and heart rate. Amaranth is rich in plant-based iron and calcium, making it a good food source for vegetarians. It has a synergistic effect when paired with gorami, which is also high in calcium. Complete green milk is a good choice for the modern office worker: it combines good fruits and vegetables with an adequate amount of vegetable oil or 1 tablespoon of nuts and is rich in antioxidants that protect the heart and brighten the eyes.
●Sheep
Lucky colors: red, orange, white, silver
Heart-Saving Menu: Borscht (tomato, carrot, cabbage, onion), warm beetroot and corn salad (you can mix it with your green vegetables and add citrus for added fruitiness)
Health Tip: The lycopene in tomatoes can prevent the formation of blood clots and bad cholesterol. Cruciferous vegetables like cabbage and onions are rich in sulfur compounds, quercetin, and other flavonoids, which are good blood vessel scavengers. Consumption can also improve anti-tumor properties. immunity. Red beetroot is rich in quercetin, rutin, various minerals: potassium, calcium, iron, magnesium, etc. and plant nitrates, which can lower blood pressure and reduce the risk of stroke.
●monkey
Lucky colors: red, green, purple, white
Heart-saving menu: grilled aubergines, seafood salad (medium bun, purple onion, avocado, tomato)
Health Tips: In addition to being rich in fiber, eggplants also contain nutrients such as potassium, vitamin D, vitamin B6 and anthocyanins, which can help reduce cholesterol and protect the cardiovascular system. Vitamin P contained in eggplant peel can maintain the elasticity of blood vessel walls and prevent hardening and rupture of blood vessels. Avocados are rich in dietary fiber, magnesium, potassium, vitamin K and other nutrients that can reduce bad cholesterol in the blood. Eating 40 grams a day can reduce the risk of cardiovascular disease by 16-22%.
●Chicken
Lucky colors: yellow, green, blue, white
Heart-saving menu: blueberry and banana milkshake, fried edamame and prawns
Health Tips: Blueberries contain anthocyanins, flavonoids, lutein and other polyphenolic compounds, which can reduce blood pressure and arterial hardness. They also have the benefits of eye protection, improve dry vision and reduce urinary tract infections. Bananas are fruits high in potassium that help maintain the normal functioning of cardiac muscle cells and respiratory muscles. Edamame is a high-quality plant-based protein source, mainly unsaturated fatty acids, which can improve fat metabolism and reduce triglycerides and cholesterol.
●dog
Lucky colors: red, orange, white, silver
Heart-saving menu: Chicken Fillet with Orange Sauce and Colored Peppers, Chicken with Pineapple and Bitter Gourd
Health Tips: Yellow peppers are rich in flavonoids, which can increase the elasticity of blood vessels; orange peppers are rich in carotene, vitamins A and E, which protect the eyes and eliminate fatigue; red peppers are rich in vitamin C and have a high antioxidant energy power. Pineapple and yellow-orange peppers are rich in flavonoids and vitamin C. In addition, pineapple enzyme can decompose fibrin in the human body and achieve anticoagulation and reduce blood vessel embolism. The bitter melon contained in bitter melon can help remove bad cholesterol from the body and reduce the occurrence of cardiovascular diseases.
●Pig
Lucky colors: red, golden yellow, green, purple
Heart-saving menu: poached egg, warm quinoa and cauliflower salad, sesame oil and grated ginger, pan-fried red phoenix
Health tip: Quinoa is a whole grain rich in fiber and rich in B-complex vitamins. It also contains flavonoids, quercetin, kaempferol and polyunsaturated fatty acids, which can fight inflammation and reduce the buildup of bad cholesterol. Cauliflower is a cruciferous vegetable: in addition to being rich in sulfur compounds and quercetin, it is also rich in vitamin K, which helps maintain the elasticity of blood vessels, reduce embolism and obtain cardiovascular protection. Red cabbage is rich in anthocyanins, calcium, potassium, etc. and it is also one of the vegetables with a high content of vegetable iron. Iron deficiency not only causes anemia, but also reduces muscle synthesis and leads to fatigue. Studies have shown that adequate iron intake can effectively reduce weight by about 26% of the risk of cardiovascular disease.
Rainbow diet reference food sources
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2024-01-24 09:22:53
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