【Mingpao News】In hot summer, blood vessel dilation helps regulate body temperature, and sweating makes blood thicker, all of which will increase the load on the heart. People suffering from cardiovascular disease, high blood pressure, high cholesterol, diabetes, etc. should be vigilant. The American Heart Association recently analyzed 10 popular diets, and the DASH Diet ranked first, which is the most beneficial to heart health; the ketogenic diet, which is popular for weight loss, is the “end of the package”! (Editor’s note: Pescatarian diet and Mediterranean diet rank No. 2 and No. 3. The former has a low proportion of fish fat, while the latter eats foods rich in monounsaturated fatty acids, which can help reduce bad cholesterol and increase good cholesterol.)
American Heart Association analyzes 10 popular diets, DASH is the first to help lower bad cholesterol
Under high temperature, the body will promote heat dissipation by dilating blood vessels. Mak Yiu-kwong, a cardiologist and former president of the Hong Kong Society of Sports Medicine and Science, explained that dilation of blood vessels increases blood flow, and the heart needs to work harder; in addition, when a large amount of sweat is lost, if there is not enough water and minerals added, the blood Increased viscosity will burden the blood vessels and heart, so high temperature can easily induce cardiovascular diseases. People with high blood pressure, high cholesterol, diabetes and other heart disease risks, especially those who take blood pressure lowering drugs and heart drugs for a long time, should pay more attention.
Protecting heart health needs to be done in many ways, including moderate exercise, weight control, not smoking or drinking, and paying attention to eating habits. The American Heart Association recently analyzed 10 popular diets, and the DASH diet got a perfect score, which is the most beneficial to heart health. Registered dietitian Wan Kanyi analyzed the rankings one by one.
Choose the diet carefully – according to the recent analysis of the American Heart Association, the DASH diet is listed as the most heart-friendly diet, while the ketogenic diet popular among weight loss people is at the bottom, which does not meet the principles of a heart-healthy diet . (Design picture, mykeyruna, fcafotodigital@iStockphoto) Mai Yaoguang (profile picture)
First place: DASH Diet 100 points
Principle: Eat more fresh vegetables and fruits, whole grains, choose low-fat milk (Figure 1) and lean meat; eat less red meat and avoid high-fat, high-sugar, and high-sodium foods.
Analysis: Eat foods rich in potassium, calcium, and magnesium, reduce sodium, and help lower blood pressure; take enough dietary fiber and limit saturated fatty acids, help reduce bad cholesterol (low-density lipoprotein cholesterol) in the blood and prevent blood clots , thereby reducing the risk of cardiovascular disease.
Figure 1 (data picture)
Second place: Pescatarian Diet 92 points
Principle: mainly fish and plant foods, including eggs and milk.
Analysis: The proportion of fish fat is low; deep-sea fish is rich in omega 3 fatty acids, which can reduce bad cholesterol and increase good cholesterol (high-density lipoprotein cholesterol), thereby reducing the risk of heart disease. However, some deep-sea fish may contain heavy metals, and long-term consumption of large amounts may affect the nervous system. It is recommended to choose smaller oily fish, such as salmon, mackerel, sardines, etc.
Third place: Mediterranean Diet (Mediterranean Diet) 89 points
Principle: Consume mainly fresh vegetables, fruits, whole grains, beans, nuts, olive oil and fish.
Analysis: Rich in monounsaturated fatty acids, it can help lower bad cholesterol and increase good cholesterol. It should be noted that monounsaturated fatty acids are all fats, and excessive intake will increase weight.
Fourth place: Vegetarian/Vegetarian Diet (Vegetarian Diet) 86 points
Fifth place: Vegan Diet (Vegan Diet) 78 points
Principle: mainly plant food.
Analysis: Rich in dietary fiber, it helps lower bad cholesterol. It should be noted that vegetarians are prone to muscle loss due to insufficient protein intake; they should also pay attention to iron intake. Lacto-ovo vegetarians can supplement vitamin B12, calcium, and zinc from milk and egg yolks, but vegans find it difficult to get enough or need to take nutritional supplements.
Sixth place: Low-Fat Diet (Low-Fat Diet) 78 points
No. 7: Very low-fat diet（Very Low-Fat Diet） 72分
Principle: Whether it is animal or plant food, it is mainly low-fat or fat-free.
Analysis: Limiting fat intake can reduce bad cholesterol, but insufficient fat intake will affect the absorption of fat-soluble vitamins A, D, E, and K.
Eighth place: Low-Carb Diet (Low-Carb Diet) 64 points
Principle: Focus on protein and fat, and limit the intake of carbohydrates such as beans, grains and fruits.
Analysis: Often used for weight loss, but only loses water and not fat. Reducing the intake of carbohydrates causes the body to gradually consume glycogen, and at the same time release the water stored in glycogen, reducing the body water. On the other hand, low-carb diets have low fiber intake and relatively increased saturated fat intake, which may increase bad cholesterol. In addition, carbohydrates will be converted into glucose to provide energy for the brain, such as lack of carbohydrates, may affect the normal functioning of the brain.
Ninth place: Paleo Diet 53 points
Principle: Primitive people obtained food through hunting, and their meals were mainly meat, fish, vegetables, fruits, and nuts; they did not include livestock and farming food, such as grains, dairy products, beans, etc.
Analysis: Meat accounts for more, and intake of saturated fat and protein may be much higher than the recommended level, increasing the risk of heart disease.
Tenth place: Ketogenic Diet (Ketogenic Diet) 31 points
Principles: Strictly limit carbohydrate intake, mainly high-fat foods.
Analysis: Not restricting saturated fat leads to increased bad cholesterol and poses a risk to heart health.
“Rainbow” Fruits and Vegetables Antioxidant Avoid Processed Food
Among the 10 diets, Wan Kan recommends the Deshu diet and the Mediterranean diet, especially the latter, “because it has many similarities with the daily healthy diet rules and is relatively easy to follow.” To put it simply, if you want to protect your heart health, your daily diet can follow the following principles:
‧Reduce saturated fat and trans fat, such as chicken skin, animal offal, fried food, etc.
‧Choose good fat sources, such as nuts, deep-sea fish, skinless chicken breast, etc.
‧Increase dietary fiber, such as fruits, vegetables, whole grains, etc.
‧Choose rainbow-colored vegetables and fruits, which contain antioxidants that help remove free radicals and maintain blood vessel and heart health
‧Reduce sodium and sugar, choose fresh and natural ingredients, and avoid processed foods (Figure 2)
Figure 2 (data picture)
Summer Recipe: Hearty Kale Salad
The hot summer melts the appetite. Registered dietitian Wan Kan recommends a heart-healthy salad, which contains omega 3 fatty acids and rich dietary fiber. If it is a meal, it is recommended to add 1 to 2 extra pieces of wheat bread or sourdough bread per person.
Wan Kan (provided by the interviewee)
■Kale Apple Tuna Salad
Ingredients (Serves 4):
2 cans of tuna in water (150g/can, separated from water), 2 celery (diced), 80g kale (chopped), 1 radish (diced), 1 apple (diced), 30g sunflower seeds, 30g mustard, 15ml extra virgin olive oil, sea salt and black pepper to taste
Directions: Combine all ingredients in a large bowl, add olive oil and mustard, toss well, season with sea salt and black pepper and serve
Text: Li Chuer
Editor: Liang Xiaoling
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Ming Pao Health Website: health.mingpao.com
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2023-06-30 11:50:55
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