Oatmeal
燕麦片
Oatmeal is high in soluble fiber, which can lower cholesterol. "It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream," says Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for the heart.
燕麦片富含可溶性纤维,能降低胆固醇。"它在消化道中起着海绵的作用,能吸收胆固醇,从而导致体内胆固醇消除,不会被吸收至血液中,"注册营养师、纽约市摩特范尔医学中心心脏健康计划(Cardiac Wellness Program at Montefiore Medical Center)的联合主任Lauren Graf说道。Graf不建议食用即食燕麦片,因为这种麦片通常含有糖,而应该选择老式燕麦片或调和快煮燕麦片。其它全谷物,如面包、意大利面和粗玉米粉都有益心脏健康。
Blueberries
蓝莓
Not just blueberries, but strawberries and other berries as well. According to a 2013 study women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.
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