This kind of dietary habits are the most bloody blood vessels.

As the saying goes: eating, drinking, sleeping, sleeping, old, sick and dead.

Eating and drinking, as the two major things in life, many people do what they eat every day.

However, the study of Liuye Dao and the American Cardiology Society found that nearly 8 million people died of unhealthy eating habits each year [1].

01

Diet is closely related to cardiovascular disease

Unhealthy eating habits are related to the incidence of blood lipid levels and atherosclerosis cardiovascular disease.

Cardiovascular diseases, such as coronary disease, heart disease, arrhythmia, and other types of vascular diseases, are one of the main causes of death in the world.

Further analysis of the data found that about half of the cardiovascular diseases were caused by acquired factors (such as diet), and the remaining half was caused by genetic factors.

It is worth noting that as long as you change the poor eating habits and establish a healthy lifestyle, you can not only avoid cardiovascular disease caused by the acquired factors, but also eliminate the susceptibility of genetic factors.

02

Why do diet hurt blood vessels

Unhealthy diet must have heard a lot.

For example, eating too many pickles, pickling foods, smoked meat, braised pork, fried foods, various beverages, while fresh fruits, vegetables, whole grains or beans eat too little.

So why are these eating habits considered unhealthy?

1. Red roasted meat: trans fatty acid

Such as braised pork, various fried foods, which contain a large amount of trans fatty acids.

Eating a large amount of food will increase blood coagulation.

And the lipid components in food will be deposited on the vascular wall, causing the vascular cavity to narrow and induce cardiovascular disease.

A 2014 study also confirmed that the more than 2%of the total energy of the total energy of 2%per day will increase the risk of coronary heart disease by 23%[2].

In order to avoid ingesting too much anti -fatty acids, it is necessary to restrict the consumption of fried food.

Because trans fatty acids are mainly derived from the processing process of vegetable oil, such as the hydrogenation of vegetable oils will produce a large amount of trans fatty acids, all containing "hydrogenated oil" (such as artificial butter, artificial cream, etc.) or foods fried with "hydrogenated oil" (Such as potato chips, fries, etc.) contain trans fatty acids.

If you cook at home, when you make fried and fried food, the cashmere fatty acids in vegetable oil will also be transformed into trans fatty acids (small quantity) under the action of high temperature.

2. Smooth meat: sodium ion exceeds the standard

The amount of salt contained in pickles, smoked meat, etc.

Excessive salt intake, a large amount of sodium ions enter the human body, causing the infiltration pressure of the blood to increase suddenly, causing the water in the cells and tissues to enter the blood, resulting in increased blood capacity.

The pressure on the blood flow to the blood vessel wall increases, which will not only cause blood pressure to rise, this time, the elasticity of the blood vessel wall will decrease.

In addition, the vascular endothelium will be damaged, the inflammation continues, and the lipids in the blood vessels are more likely to deposit, forming a plaques that block the blood vessels.

Excessive salt intake of the body is to damage the blood vessels and increase the risk of cardiovascular and cerebrovascular disease by generating the physiological changes in the body.

In April 2020, the University of New South Wales in Australia, the University of Tofz, Johns Hopkins, Peking University, and the King of London published a paper on salt and disease risks.

Studies have found that in China, the use of potassium salts instead of sodium salt commonly used by families can prevent nearly 500,000 people die from cardiovascular and cerebrovascular diseases every year [3].

In order to reduce sodium ion intake, you can buy low sodium salt on the market in daily salt (that is, salt with potassium chloride, but people with bad hearts should not be consumed).

3. Fruits and vegetables: eat too little

A papers published by the Peking Union Medical College in 2018 conducted a 5.25 -year intervention experiment for nearly 30,000 people, and carried out a 30 -year follow -up.

It was found that compared with those who eat fruits every day, those who do not eat fruit, the risk of cardiovascular disease is 23%higher, and its total risk of death is 15%higher [5].

Moreover, with the increase in the frequency of fresh fruits, the cumulative mortality rate has declined in 30 years.

In other words, the higher the frequency of fruit eating, the lower the risk of long -term death.

What is even more surprising is that a papers in 2012 also found that eating fruits and vegetables often can even change the genetic tendency of cardiovascular disease.

As mentioned earlier, about half of the cardiovascular disease is related to heredity, and this paper confirms that by increasing the intake of vegetables and fruits, it can reduce the risk of cardiovascular disease caused by genetic cardiovascular disease!

Therefore, in addition to the ingredients such as trans fatty acids and sodium ions in foods, it is also a factor that is not conducive to blood vessel health.

03

How to eat it is good for blood vessel health

In 2022, Liuye knife released a paper on the impact of more than 90,000 people to explore the impact of diet on the risk of cardiovascular disease.

Study a local dietary guide, allow participants to fill in the food frequency questionnaire and conduct physical examination and blood sample examination.

The participants were followed up for 8.8 years, and the results found that:

In contrast, people who have a balanced nutritional diet in accordance with the dietary guide, the risk of cardiovascular disease with low dietary guidelines has increased by 22%, and the risk of cardiovascular disease with extremely low compliance participants has increased by 52% [1].

Specific to a certain disease, similar conclusions have also been obtained.

For example, myocardial infarction, stroke, etc., the risk of the increasing risk of the lower-rate compliance of the dietary guidelines is 13%-40%, and the risk of the extremely low compliance participants increases by 32%-122%. In other words, the less diet is in line with the nutritional equilibrium model recommended by the dietary guide, the higher the risk of cardiovascular disease!

A study in 2020 found that complying with national dietary guidelines, which is related to the average decrease of premature mortality caused by diet -related diseases [4].

Therefore, it is recommended that everyone's dietary habits should be closer to the mode recommended to the dietary guide.

E.g:

1. Diverse food, eat more plant food;

2. Eat more vegetables and fruits;

3. Eat less meat (especially processing meat) -choose more beans and fish;

4. Eat more whole grains;

5. Choose vegetable oil (such as olive oil) and low -fat dairy products with high oleic acid content;

6. Eat less sweet, salty and high -oil food;

7. Drink plenty of water.

A large number of studies have proved that a healthy diet is the cornerstone to prevent cardiovascular diseases. Everyone has heard of the diet model recommended by dietary guidelines many times.

But it ’s not enough to know. The most important thing is to do it. From now on, change bad eating habits and develop a healthy diet model!

references

[1]Kjeldsen, E. W., Thomassen, J. Q., Rasmussen, K. L., Nordestgaard, B. G., Tybjærg-Hansen, A., & Frikke-Schmidt, R. (2022). Impact of diet on ten-year absolute cardiovascular risk in a prospective Cohort of 94 321 Individuals: a Tool for Implementation of Healthy Diets. The Lancet Regional Health-Europe, 19, 100419.

[2] Chowdhury, R., Warnakula, S., Kunutsor, S., Crowe, F., Ward, H. A., Johnson, L., ... & di Angelantonio, E. (2014). Association of diedry, circulating , And SUPPLEMENT FATTY Acids with Coronary Risk: A Systematic Review and Meta-Analysis. Annals of Internet, 160 (6), 398-406.

[3] Marklund, M., Singh, G., GREER, R., Cudhea, F., J... (2020). Estimated population wide benefits and risks in China of logium through painting suits Modelling Study. BMJ (Online), 369, M824.

[4] Springmann, M., Spajic, L., Clark, M. A., POORE, J., HERFORTH, A. & Webb, P., et al. (2020). The heartThines and Sustainability of National Food Based dietary guidelines: modeling study. BMJ, 370.

[5] Liang He. (2018). Fresh fruit intake may reduce the long -term death risk of esophageal cancer and cardiovascular disease. Academy of Sciences).

[6] Ji Shubiao, Gong Qi, & Lan Haitao. (2012). Fruits and vegetables can change the genetic tendency of cardiovascular disease. China Health Nutrition (Middle issue), 000 (009), 560-560.

Author: Xiao Xue | Editor: Bu Guli 涫涫 | Review: Lao Bai

Image source PEXELS, SOOGIF picture network, infringement deletion.

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