Eating healthily can prevent cardiovascular and cerebrovascular diseases. The "Chinese Dietary Guidelines for Residents" and other guidelines on cardiovascular and cerebrovascular diseases, as well as the "Three Highs" guidelines, clearly state that a healthy diet can prevent and control cardiovascular and cerebrovascular diseases, while an unhealthy diet can increase the risk of disease. So, which foods are healthier and which ones should be eaten less? 01 Eat less of these 7 foods. Salt should not exceed 5 grams per person per day. At the same time, try to avoid foods that contain a lot of hidden salt, such as soy sauce, soy sauce, MSG and other seasonings, canned food, rice, sausages, cured meat, instant noodles, etc. Fatty meat should be avoided from consuming excessive amounts of animal fat, as excessive fat can raise blood lipids. Foods with high cholesterol content in the internal organs should also be eaten less, as excessive cholesterol can raise blood lipids. It is suggested that the proportion of fine grains in the staple food of fine grains should not exceed 1/2. Gradually increase the proportion of coarse grains and miscellaneous grains, and reduce the proportion of fine grains (such as rice porridge, white rice, fine pasta). Processed meat contains excessive salt and nitrite, which must be strictly controlled. This type of food not only contains a lot of salt, but also has excessive oxidation of oil, which poses food safety issues. Regular consumption can bring health risks. Saturated fatty acids such as butter, sheep fat, lard, etc. should be consumed in moderation. The content of saturated fatty acids in animal oil is relatively high. According to the "Chinese Dietary Guidelines for Residents (2022)" in China, the intake of saturated fatty acids needs to be controlled. Many Dim sum, fried food, cocoa butter substitute chocolate, milk sugar, ice cream, milk tea, coffee mate, etc. are foods with high content of trans fatty acids. The Chinese Nutrition Society has previously stated that excessive intake of trans fatty acids increases the risk of cardiovascular disease. Trans fatty acids can increase low-density lipoprotein cholesterol (commonly known as bad cholesterol) and decrease high-density lipoprotein cholesterol (commonly known as good cholesterol), thereby increasing the risk of cardiovascular disease mortality. Finally, no matter what kind of food, seven or eight percent is enough. Do not overeat or overeat. Of course, emphasizing eating less does not mean absolutely not eating, it is necessary to control the amount. Eating too much of the above-mentioned foods can greatly increase the risk of hypertension, hyperlipidemia, and cardiovascular diseases, which is commonly referred to as "increasing vascular waste" and is more likely to cause blood vessel blockage. 02 Eat more of these 10 foods - fish and meat - at least twice a week. DHA is an unsaturated fatty acid that can also prevent cardiovascular and cerebrovascular diseases, have anti-inflammatory and antioxidant properties. Blue and white fish and salmon are both foods rich in DHA. Eating only 50 grams of blue and white fish or salmon can fully meet the daily DHA needs of the general population. Coarse grains and miscellaneous grains account for more than one-third of the staple food. Milk: 300-500 grams of dairy products per person per day. Research has found that although full fat dairy products contain high levels of saturated fat, they can increase high-density lipoprotein cholesterol levels, which is beneficial to the body. Of course, for individuals at high risk of obesity, hyperlipidemia, or cardiovascular disease, it is recommended to choose low-fat or skim milk to reduce fat intake. For others, they can choose according to their preferences. It is recommended to make 25 grams of soybeans (dry beans) per day, or equivalent amount of soybeans. Soy isoflavones are mainly found in soy products and belong to plant estrogens. It is one of the bioactive ingredients in soy products, with antioxidant, improving and preventing osteoporosis, and protecting cardiovascular function. In different soybean products, the content of soybean isoflavones is Rolls of dried bean milk creams>dried tofu>bean skin>tofu>bean paste>soybean milk>soybean milk>fermented bean curd. Fruits are available every day, with 200-350 grams per person per day. Vitamin C not only has antioxidant properties, but also helps prevent cardiovascular disease. Fresh fruits and vegetables contain abundant vitamin C, such as bell peppers, bitter gourd, bok choy, kiwi, grapefruit, oranges, tangerines, strawberries, etc. Vegetable meals include vegetables, with 300-500 grams per person per day. A review published by the University of Western Australia in the Journal of Nutrition shows that different types of vegetables contain different active ingredients, which have varying effects on cardiovascular health. If you can eat enough onions, cruciferous vegetables, green leafy vegetables, yellow orange red vegetables, and leguminous plants, it will have a certain protective effect on the cardiovascular system. Scallion plants, such as scallions, garlic, onions, chives, etc; Cruciferous vegetables, such as Chinese cabbage, broccoli, cabbage, radish, etc; Green leafy vegetables such as spinach, celery, chrysanthemum, rapeseed, water spinach, etc; Yellow orange red vegetables such as tomatoes, carrots, sweet potatoes, pumpkins, etc; Leguminous plants, such as soybeans, peas, kidney beans, green beans, etc. It is recommended that everyone eat 50-70g of nuts per week (approximately 10g per day). The nuts we often eat, although rich in oil, are mainly composed of unsaturated fatty acids. Research shows that proper unsaturated fatty acids will not increase blood lipids, but also help to metabolize, control and even reduce blood lipids, which is beneficial to the control of atherosclerosis to a certain extent, that is, to reduce vascular garbage. So eating nuts in moderation is beneficial for preventing cardiovascular disease. Moderate coffee is beneficial for health, and healthy individuals can maintain moderate consumption. Pregnant women, insomnia, or those with gastrointestinal sensitivity should be cautious. In November 2024, a study published in the British journal BMC Medicine by researchers from Harbin Medical University showed that the risk of all-cause death, cardiovascular disease and heart disease death of diabetes patients who drank coffee in the morning (8:00~12:00) were reduced. Experts suggest that healthy adults should not consume more than 210-400 milligrams of caffeine per day (equivalent to 3-5 cups of coffee). Drinking tea regularly has many benefits for the body. Multiple studies have pointed out that drinking tea regularly can reduce the risk of cancer, stroke, hypertension, cardiovascular disease, dementia, death, and other diseases. You can drink some tea in moderation on a daily basis. But it is not advisable to drink a large amount of strong tea. Chili peppers like to eat spicy food, and there is no discomfort after eating spicy food. You can continue to eat spicy food, which is beneficial to your health. Research has shown that capsaicin in chili peppers has potential cardioprotective and anti-tumor effects. Compared to people who eat spicy food less than once a week, those who consume chili peppers 6-7 days a week have a relatively reduced mortality rate of 14%. Eating spicy food can reduce the risk of death from heart related diseases, but bell peppers with lower capsaicin content are not associated with cardiovascular disease mortality. Of course, it doesn't mean that eating these 10 types of food can clean up the "garbage" in blood vessels. Moderately focusing on these 10 types of foods can relatively reduce the risk of high blood sugar, high blood sugar, and cardiovascular diseases. In short, there is no food that can directly soften blood vessels. A healthy diet is not just about a light diet, but also about maintaining a variety of foods on the basis of the various foods mentioned above. Try to have 12 or more foods per day and 25 or more foods per week. (New Society)