The researchers stressed that walnuts ranked first among foods that are good for the heart.

Foods beneficial to the heart are whole wheat, oats, brown rice, lentils, onions, garlic, mushrooms and eggplant.

Fruits:

Apples are rich in fiber, which can supplement the human body with enough fiber, reduce the incidence of heart disease and lose weight.

Bananas are high in potassium, which is good for people's heart and muscle function.

Cherry can help people protect their heart health.

Blackberry, the content of fiber in the same weight blackberry is more than three times that of other fruits, which is helpful for heart health.

Professional edition:

How do you protect your heart? Pinch your nose and swallow a bad-tasting deep-sea fish oil capsule, vitamin E capsule or garlic capsule? In fact, you may not know that the most heart-healthy food is hidden in our traditional diet.

The following are the nine most powerful table guests recognized by the nutrition community to protect the heart.

1, almond

Function: prevent platelet coagulation and reduce the risk of heart disease. Nuts rich in oil, such as peanuts and almonds, are regarded as one of the foods that must be eaten every day and are beneficial to cardiovascular system in the United States. Nuts contain essential amino acids and unsaturated fatty acids beneficial to the heart. Even eating nuts once a week can reduce the risk of cardiovascular disease by a quarter. Almonds are especially recommended. Almond is not only rich in protein, but also contains vitamin E and arginine. Its function is to open blood vessels, prevent platelet coagulation and reduce the risk of heart disease. However, almonds are high in calories, so it is best to reduce the intake of other oils while eating them. How to use it: grinding almonds into powder, mixing them into vegetables or sprinkling them on rice can not only increase the taste, but also fully absorb the nutrition of almonds.

2. Ginseng

Function: invigorating qi, but it is best to take it after being diagnosed by a Chinese medicine doctor. Ginseng, which is often used as a tonic, is not suitable for everyone. Traditional Chinese medicine believes that qi-invigorating drugs can protect myocardium, enhance cardiac function and help control hypertension. But unless the constitution is really weak, improper qi supplement will only have the opposite effect and make the condition worse. Generally, ginseng can only be used when blood pressure is stable. After blood pressure is unstable or just bleeding, it is not appropriate to take a lot of ginseng. How to use it: It is best to take it by a doctor, and it is recommended to start with a small amount.

3. Angelica sinensis

Function: tonify blood, but it is best to take it after being diagnosed by a Chinese doctor. Angelica sinensis, which is rich in vitamin B and minerals, has the effect of enriching blood. It has the function of promoting blood circulation and removing blood stasis in traditional Chinese medicine books, and is also one of the drugs for treating cardiovascular diseases. However, Angelica sinensis is hot, and it is not suitable for those with dry constitution. And people with poor gastrointestinal function are also prone to diarrhea. How to use it: It is best to serve according to the doctor's personal advice.

4. Coix seed

Coix Seed

Function: lower cholesterol. High-fiber coix seed can not only whiten skin, but also reduce cholesterol without losing oats. Coix seed, a water-soluble fiber, can accelerate the excretion of cholesterol from the liver. It was found that after taking Coix seed for one month, the cholesterol in blood decreased obviously, and Coix seed also had other unknown lipid-lowering components. You can make your own simple coix seed rice; Mix a bowl of coix seed with a bowl and a half of water and cook it in an electric cooker. After cooking, it is divided into small packages and frozen. When cooking, you can thaw the frozen coix seed a little and put it in a rice cooker to cook it with rice. This method can not only control the ratio of white rice to coix seed, but also soften coix seed by cooking again. How to use it: it is easy to increase calories by boiling Coix seed into sweet soup. The best way is to cook Coix seed into rice and make it a part of the staple food.

5, black sesame

Function: Prevent arteriosclerosis. Black sesame with strong antioxidant can not only slow down aging, make hair black, but also make blood vessels more elastic. Unsaturated fatty acids and lecithin in black sesame can maintain vascular elasticity and prevent atherosclerosis, and are high-quality fat sources. Black sesame, which is rich in iron and vitamins, is also a food that Chinese medicine believes can enrich blood and nourish five internal organs. Regular consumption can also achieve the effect of relieving constipation. How to use it: Sesame's nutrition is extremely hidden in the seeds, so it must be bitten and broken to be effective. It is suggested that raw sesame seeds should be slightly fried with dry fire first, so that the effective components can be released by heating and bursting. Or grind black sesame into powder and sprinkle it on rice and vegetables, so that sesamin can be fully absorbed. The famous Hakka tea smashing is to grind black sesame seeds, peanuts and green tea into fine powder in a small bowl and make tea. Facts have proved that this is a clever way of keeping in good health that can fully absorb nutrition.

6. Soybeans

Function: lower cholesterol. Soybean contains many essential amino acids, most of which are unsaturated fatty acids, which can promote the metabolism of fat and cholesterol in the body. In particular, it contains antioxidants, protein fiber and monosaccharide, which is a good source of protein and is very suitable for vegetarians as staple food. Moreover, soybean and rice have complementary functions, just forming a complete source of protein. It is suggested that the intake of fried soybean products should be reduced, and soybean rice should provide a good source of protein instead. How to use: soak soybeans in hot water for more than 4 hours, and then change water to cook. This can dissolve the polysaccharide which is easy to generate gas in soybean, so as not to cause flatulence.

7. Spinach

Function: Prevent cardiovascular diseases. Spinach is rich in folic acid. The preventive effect of folic acid on cardiovascular diseases has long been scientifically proven. Moreover, folic acid and vitamin B 12 are more effective in preventing heart disease than vitamin E, garlic and other nutritional supplements. Taking folic acid can reduce the risk of heart disease by 25%. In addition, iron and trace elements in spinach can enrich blood. How to use: Spinach contains oxalic acid, and cooking with foods rich in calcium will affect calcium absorption. It is best to blanch spinach with hot water first, and then stir-fry or mix with bean products to avoid calcium oxalate precipitation. However, people with calcium oxalate stone gout should avoid eating spinach.

8, auricularia auricula

Function: Anticoagulation, prevention of blood vessel embolism. The high fiber content of auricularia auricula can stimulate intestinal peristalsis, help defecation and accelerate cholesterol excretion. In addition, auricularia auricula contains anti-platelet coagulation substances, which have a good health care effect on arteriosclerosis, coronary heart disease and obstructive stroke. However, because auricularia auricula has a soft stool function, it is not suitable for people who are prone to diarrhea. Special reminder that the hard part of the pedicel head at the front end of auricularia auricula should be removed and discarded, because eating the pedicel head of auricularia auricula will cause the triglyceride to rise. How to use: dried auricularia auricula has a high fiber content. First, it can be boiled with water, washed and shredded, scalded with hot water, sprinkled with shredded ginger, sugar, white vinegar and soy sauce to make a cool summer dish.

9. Kelp

Function: Prevent blood vessel obstruction. Kelp and sea cucumber have the effects of softening and resolving hard mass, which can prevent blood clots and blood viscosity from increasing and prevent arteriosclerosis. Moreover, kelp is a soluble fiber, which is more easily decomposed and absorbed by the large intestine than ordinary vegetable fiber, and can accelerate the excretion of harmful substances such as cholesterol. How to use it: both boiled soup and cold salad can be used. However, kelp itself contains sodium, so it is best to reduce the use of seasonings.

Kelp is a good thing, not only good for your health, but also very good in taste, but you should pay attention to it:

1, it is best to buy dried kelp, although it is more troublesome to eat, but it is safe. Because some vendors add industrial pigments to the soaked kelp water to make it look green, but it is extremely harmful to the health!

2, kelp is best stewed with meat and then eaten, which can increase the absorption of nutrients.