According to the British "Daily Mail" report, the way the body digests and absorbs food that is incorporated into the body will begin to change. Research shows that when people are 30 years old, energy consumption in the body begins to decline, and then decreases by 7% every 10 years. So if you eat as much as you did when you were 20, you will start to gain weight. An unhealthy lifestyle leads to an increase in cholesterol levels and blood pressure. The risks of cardiovascular disease and diabetes are starting to become the focus of attention for people entering middle age. The five foods recommended below will help middle-aged people to prevent these dangers.
First, almonds can prevent diabetes
Appropriate consumption of almonds can not only effectively control the level of cholesterol in the body, but also improve blood sugar levels. Sweet almonds have high levels of protein, trace elements, cellulose, and vitamins. A large amount of cellulose can reduce hunger, maintain weight, benefit intestinal tissue, and reduce the risk of colorectal cancer.
How to eat: Because excessive salt can cause high blood pressure, choose raw almonds.
Second, oil-rich fishes are beneficial to cardiovascular health
Oil-rich fish contain omega-3, a group of polyunsaturated fatty acids that help reduce heart rate and blood pressure and reduce the risk of arrhythmia. It lowers the "bad" cholesterol and triglyceride levels in the blood while increasing the "good" cholesterol level. It can make the blood vessels more open and flexible, reduce the cholesterol-filled platelets, and prevent the formation of blocked blood clots, thereby greatly reducing the risk of heart attack or stroke.
How to eat: Because omega-3 fatty acids are very sensitive to high temperatures, it is advisable to cook with low heat.
Third, tomatoes prevent cancer and atherosclerosis
Tomatoes are a good source of lycopene, and lycopene is one of the most common and powerful antioxidants in the body. It not only has anti-cancer and anti-cancer effects, but also has important significance for prevention of various adult diseases such as cardiovascular diseases and arteriosclerosis, enhancement of the body's immune system, and delaying aging.
How to eat: Since lycopene is more easily absorbed by the body after heating, the method of eating tomatoes is not desirable. It is best to cook it. Can also be made into tomato juice, tomato soup and so on.
Fourth, soy reduces cholesterol and increases bone density
Soybean isoflavones can lower "bad" cholesterol, low-density lipoprotein (LDL), but not "good" cholesterol, high-density lipoprotein (DDL) when it lowers cholesterol. Isoflavones can bind to estrogen receptors on bone cells, reduce bone loss, increase body absorption of calcium, and increase bone density. Due to hormonal changes, or lack of calcium and vitamin D, osteoporosis is common in post-menopausal women and elderly men, manifesting as bone tissue reduction and resulting in brittle bones that are brittle and easily fractured.
Eat: Eat fresh soybeans or canned soybeans. Eat two or three times a week. Since soy can affect hormone levels, premenopausal women are not recommended to consume too much soy without the advice of endocrinologists. For men, isoflavones have a slight effect on testosterone.
Fifth, oats lower cholesterol
Oats contain beta-glucan, a soluble fiber that helps lower the "bad" cholesterol in the blood, low-density lipoprotein (LDL). Ovalonamide is a unique antioxidant in oats that prevents atherosclerosis. Atherosclerosis is more common in men over 40 years old and postmenopausal women, and is often accompanied by hypertension, hypercholesterolemia, or diabetes. Mental workers are more common and have great harm to people's health. They are one of the main causes of death for the elderly. So oats predominate over other cereals.
How to eat: Use oatmeal porridge or add a spoonful of oats in plain yogurt.
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