Let me ask you a question first: How old is your heart?

If you climb three or four floors and you are "distracted", chasing a bus, you are "distracted", and if you do a few squats, you are "distracted", then congratulations: you are a little bit "confident"

Do you know how old your heart is?

Protect your heart and eat more of these 5 types of food!

　　It is often said that a 30-year-old body and a 60-year-old heart are a bit exaggerated, but they are not baseless.

Due to unreasonable diet, work and rest, lack of exercise and other reasons, many people have "premature heart failure".

According to data recently released by the National Center for Cardiovascular Diseases, China has more than 300 million cardiovascular patients, among which hypertension is the most common, reaching 245 million.

　　Here is a very simple method that can help you calculate your "heart age".

　　Unfavorable factors for the heart: high blood pressure (+5 years old); smoking (+4 years old); family history of heart disease (+1 years old); male (+3 years old); like to stay up late (+4 years old); heavy taste ( +2 years old); love to eat meat (+3 years old); habit of sitting for a long time (+4 years old); obesity (+4 years old);

　　Factors that are beneficial to the heart: resting heart rate <75 beats/min (-2 years old); peace of mind, not irritable (-3 years old); love to eat nuts (-2 years old); exercise 30 minutes a day (-5 years old).

　　How is your heart getting older?

Don't worry, this is just a small game.

In fact, prevention is the best treatment.

At present, the scientific community generally believes that unreasonable diet is the biggest cause of cardiovascular disease. What and how to eat is best for the heart?

　　Many studies have found that the Mediterranean diet can reduce the risk of cardiovascular disease.

Not that you should adopt a Mediterranean diet.

The Mediterranean diet is characterized by rich fruits and vegetables, aquatic products, dairy products, nuts, as well as olive oil and red wine, while refined grains, fried foods, sugar and desserts, and sugary drinks are relatively small.

　　Combined with China’s dietary guidelines, the following are the “healthy foods” you need to focus on:

　　1. Whole grains, potatoes, miscellaneous beans (excluding soybeans).

This is the foundation of the food pagoda for Chinese residents, that is, the staple food.

They contain more dietary fiber, vitamins, and minerals, which are much better than refined rice noodles.

　　2. Fresh fruits and vegetables.

Especially dark vegetables (red, yellow, purple, dark green), apples, oranges, kiwis, strawberries and other fruits with higher nutrient density.

Note that potatoes are not considered vegetables, they are more like staple food.

　　3. Aquatic products.

On average, Chinese people eat less aquatic products, which may have something to do with price and geographical environment.

Both freshwater fish and marine fish are fine. Fish rich in oil are actually healthier, especially rich in polyunsaturated fatty acids.

　　4. Dairy products, soy products (mainly refers to soybeans).

For the Chinese, milk, yogurt, or cheese are fine, but try not to drink milk drinks with sugar.

In addition, there is no need to pursue "plant milk", it is better to drink soy milk and eat tofu, the price is cheap and enough.

　　5. Nuts.

A small handful of nuts a day (the original flavor is the best) is good for health. Although nuts are rich in fat, they are rich in unsaturated fat, dietary fiber and minerals, and they have a strong feeling of fullness.

Of course, eating a lot of melon seeds and peanuts is very unhealthy.

　　In addition, in the Mediterranean region, olive oil is taken locally. Olive oil is nothing more than a high content of oleic acid. There are also high-oleic peanut oil, rapeseed oil, tea oil and other varieties in China.

The most important thing to eat oil is to control the amount, not what oil to eat.

There is no essential difference between the carefully selected blended oils and single-variety oils such as soybean oil and vegetable oil; "Red wine is good for health" was the concept of "bewitching people's hearts" by wine merchants in those days. Don't take any gimmicks such as resveratrol seriously.

Drinking alcohol hurts the body, no matter how much, drinking less is just not obvious.

　　In addition to the above, exercise is also very important for heart health, especially exercise above moderate intensity, which can well promote cardiopulmonary function.

The doctor's recommendation is to exercise for 30 minutes a day. If you don't usually exercise, it is recommended to proceed step by step and do what you can.

　　Text/Zhong Kai (Director of Kexin Food and Nutrition Information Exchange Center)