There is another reason for the reason for milk!

Cardiovascular and cerebrovascular diseases are typical lifestyles. Many relevant guidelines mentioned that a healthy lifestyle can prevent 80%of cardiovascular disease. In several lifestyles, diet is often ranked first.

Peking University, Fudan University, Sun Yat -sen University, Sichuan University, Yangzhou University, and Sichuan Tourism Cooking Institute jointly developed a healthy diet model- "China Healthy Diet".

The research results were published on July 11, 2022 in the international authoritative academic journal "Cycle" magazine, and was recognized by the international cardiovascular disease. In this dietary recipe, milk has become an indispensable role. Let's take a look together!

Figure: Screenshot of the Paper Homepage

What is "China Health Healthy Diet"

Taken together, the research team mainly improves traditional dishes from the following aspects:

1. Sodium lowering potassium

We know that the intake of sodium is positively correlated with human blood pressure, and the intake of potassium is related to the high and low blood pressure of the human body. Chinese people belong to people in the world with high and low potassium intake in sodium intake (mainly derived from salt). Sodium mainly comes from salt, and many people have high salt eating habits. There are also a large number of studies that intake of vegetables and fruits can help increase the intake of potassium and play a role in reducing blood pressure. Therefore, the research team chose a lot of potassium -containing foods and used low sodium salt; reduced the sodium in the recipe by half, from 6 grams per day to 3 grams; increased the intake of potassium from 2.2 grams/day. By 3.8 grams/day, a better health effect is achieved.

2. Increase high -quality protein and reduce fat

Increasing the high -quality protein in the diet has also been found to have a certain antihypertensive effect. Reducing fat and increasing dietary fiber is conducive to controlling blood lipids and blood sugar. In the daily diet of my country's urban population, protein accounts for 13.5%of the total energy. The diet plan increased the proportion of this key nutrients to 17%to 19%by increasing milk, lean meat, fish and beans. At the same time, intending to control the intake of fat, the ratio of fat energy supply drops from 33%to 25%to 27%; considering that the dietary fiber intake of Chinese people is very low, the intake of dietary fiber is increased from 11 grams/day. By 30 grams/day.

3. Three meals a day are not heavy

In order to meet the Chinese catering habits and achieve the goal of "delicious", the research team has developed 4 different versions of Lucai, Huaiyang, Cantonese and Sichuan cuisine. Each version contains more than 70 commonly used dishes of common dishes Help everyone achieve three meals a day for two weeks to meet the dietary preferences of residents in various places. At the same time, in order to achieve the comprehensive balance of nutrients and work hard on the diversity of food, a total of 21 food varieties in three meals a day actually reached 21.

What is the effect of using this Chinese heart healthy diet?

It is reported that this research has been included in 265 volunteers from Beijing, Shanghai, Guangzhou, and Chengdu, with mild hypertension (systolic blood pressure 130-159 mmHg), with an average age of 57 (25-75 years old). Women account for 52% Essence Volunteers were randomly divided into the Chinese Heart Health Dietary Group (referred to as CHH Group) and the control group to accept the CHH diet of the corresponding cuisine (four cities corresponding to Lu, Shanghai, Guangdong, Sichuan cuisine) and local diet. The baseline level is similar. Volunteers were asked to eat at least 80%of the meals at the scene, and the researchers were obtained by the surplus meal to evaluate the level of dietary nutritional intake. Study at the beginning, rear, and weekend in the morning to measure blood pressure.

Preliminary statistics show that during the 28 -day research period, the average nutrition and energy intake of the CHH group participants reached the expected level. From the perspective of cardiovascular health, the CHH diet successfully completed the task. Compared with the baseline, the CHH volunteer compression pressure (SBP) decreased by 15.0 mmHg, and the diastolic blood pressure (DBP) was reduced by 6.7 mmHg. Compared with the control group, the CHH group also made a lot of net profit. SBP decreased by 10.0 mmHg and DBP decreased by 3.8 mmHg.

Based on the local diet, a little improvement, CHH can achieve significant

The antihypertensive effect:

(A: systolic blood pressure; B: diastolic blood pressure; C: two groups of systolic blood pressure and diastolic pressure changes)

Everyone must be curious about such a "effective and grounded" recipe, right? The following is an example of some diagrams. There are pictures and truths!

Milk -Good help

It is not difficult to find that milk has appeared many times in the above -mentioned Chinese heart healthy diet.

In fact, many studies have shown that milk is helpful to prevent cardiovascular disease. In 2020, the Lin XU team from Sun Yat -sen University, the TAI HING LAM team of the Twelfth People's Hospital of Guangzhou, and the Chao Qiang Jiang team published a forward -looking queue study on Clinical Nutrition. After more than 10 years of follow -up, it was found that an appropriate amount of milk can help reduce the risk of cardiovascular disease.

"Liu Ye Dao" magazine has published an important paper, which shows a large amount of evidence that milk is helpful for human health. This study was carried out in 21 countries and involved 130,000 people. The results showed that: compared with people who do not eat dairy products, two dairy products (one portion of 244g milk/yogurt, 15g cheese or 5G butter) per day The risk of death decreased by 17%, and the risk of cardiovascular death dropped by 23%. The possible explanation is that the potential compounds and related mechanisms in dairy products have potential effects on blood pressure. Related studies have shown that dairy products may improve health through various channels, such as vascular tensioning enzymes, bone calcium, and intestinal microbial interactions. In addition, milk, magnesium, and potassium in milk products such as milk, which may also be one of the reasons for antihypertensive effects. Calcium ions have a stable effect of membrane, making vascular difficulty to shrink. Calcium can also regulate the concentration of sodium ions in the cells and in -cell to prevent blood pressure from rising.

Four diet principles to make cardiovascular healthy

Please remember the following diet principles to make your cardiovascular healthy.

Principle 1: Rich food types

Rich foods can provide the human body with sufficient essential nutrients and botanical compounds. It is recommended to increase the intake of dietary fiber, potassium, magnesium vegetables and fruits. Generally, dark fruits and vegetables, nutritional density and dietary fiber are higher than light -colored fruits and vegetables. Increase the intake of miscellaneous grains, lean meat, beans and dairy products.

Principle 2: Choose high -quality protein

High -quality protein is mainly derived from eggs, milk, fish, and meat. Some plant foods, such as beans, cereals and fresh fruits and vegetables can also provide protein. At the same time, these plant foods are good sources of dietary fiber. It is recommended to eat fish and seafood often (2 to 3 copies per week), and use low -fat or dehydrated dairy products to replace all -fat dairy products.

Principles 3: Eating oil is particular

Feeling unsaturated fats in the diet can help protect the heart, reduce the concentration of low -density lipoprotein cholesterol concentration and cardiovascular disease risk, and reduce the progress of atherosclerosis. It is recommended to replace animal fat with vegetable oil, and use liquid vegetable oil, such as olive oil, sunflower seed oil, corn oil, soybean oil, walnut oil and linen seed oil, instead of tropical vegetable oil (coconut oil and palm oil), animal fat (lard and butter, ) And some hydrogenated fat.

Principle 4: Simple cooking and healthy eating

Choose low -processed foods as much as possible, try to replace fried with cooking during daily cooking, use less salt or use low sodium salt instead of ordinary salt, reduce the intake of sugar, do not drink alcohol, do not overeating.

Source: Dairy Information Network

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