How to eat to prevent atherosclerosis?

There is clear evidence that an unhealthy diet can directly or indirectly accelerate the development and progression of atherosclerosis by increasing blood lipids, blood pressure, and blood sugar

A recent review in the journal Cardiovascular Research summarizes foods that can prevent atherosclerosis

Eat less red meat A study found that people who eat meat frequently have an increased risk of coronary heart disease

One egg per day study found that no more than one egg per day was not significantly associated with coronary heart disease, but the risk increased when more eggs were eaten

Moderate consumption of fish can significantly reduce the incidence and mortality of coronary heart disease because fish is rich in n-3 polyunsaturated fats

You can drink 200 grams of yogurt and dairy products a day because of differences in fat, salt content, processing methods, and fermentation, and their nutritional value varies greatly

In addition to being rich in protein, beans are also a good source of viscose fiber, which is beneficial to blood lipids, postprandial blood sugar, and insulin response

Eating less refined carbohydrates Evidence consistently shows that refined grains with a high glycemic index (GI) and other starchy foods such as potatoes are associated with an increased risk of atherosclerosis, and it is recommended to eat less, preferably no more than 2 servings per week

Eat less saturated fat For dietary fat intake, studies have shown that olive oil, soybean oil, sunflower oil, safflower oil and corn oil are healthier than butter and animal oils rich in saturated fat

Salt restriction, sugar restriction, and alcohol restriction High salt intake are well-established risk factors for atherosclerosis

Drinking up to 3 cups of coffee or tea a day has shown that coffee intake has a U-shaped relationship with cardiovascular disease risk

The role of dietary supplements is unclear.

(Source: China Circulation Magazine)

"China Food News" (May 04, 2022 03 edition)

(Editor-in-charge: Han Songyan)