Introduce 5 healthy foods

Studies have shown that the energy consumption of the body begins to decline when the 30-year-old is at rest, and then decreases by 7% every 10 years. So if you eat as much as you did when you were 20, you will start to gain weight. Unhealthy lifestyles can lead to an increase in cholesterol and blood pressure, and the risk of cardiovascular disease and diabetes is starting to become a focus of attention for middle-aged people. The five foods recommended below will help middle-aged people prevent these risks.

1, almonds can prevent diabetes

Moderate consumption of almonds can not only effectively control the body’s cholesterol levels, but also improve blood sugar levels. Sweet almonds contain high levels of protein, trace elements, cellulose and vitamins. A large amount of cellulose can reduce hunger and maintain body weight. It is also beneficial to intestinal tissues and reduces the risk of intestinal cancer.

How to eat: Because the excess salt will cause blood pressure to rise, so choose the original almond.

2, oil-rich fish is beneficial to cardiovascular health

Oil-rich fish contain omega-3, a group of polyunsaturated fatty acids that help lower heart rate and blood pressure and reduce the risk of arrhythmias. It lowers the “bad” levels of cholesterol and triglycerides in the blood while increasing the “good” cholesterol content. It can make blood vessels smoother and more elastic, reduce cholesterol-filled platelets, and prevent the formation of blocked blood clots, thus greatly reducing the risk of heart attack or stroke.

How to eat: Since omega-3 fatty acids are very sensitive to high temperatures, cooking at low heat is preferred.

3, soybean lowers cholesterol and increases bone density

Isoflavones in soy can lower “bad” cholesterol low-density lipoprotein (LDL) without lowering “good” cholesterol high-density lipoprotein (DDL) when lowering cholesterol. Isoflavones bind to estrogen receptors on bone cells, reduce bone loss, increase body’s absorption of calcium, and increase bone density. Osteoporosis is common in women and older men after menopause due to hormonal changes, or insufficient calcium and vitamin D. It is characterized by reduced bone tissue and bone fragility, fragility and fracture.

How to eat: Eat fresh soybeans or canned soybeans. Eat two or three times a week. Because soy can affect hormone levels, it is not recommended for premenopausal women to consume soy without the advice of endocrinologists. For men, isoflavones have a slight effect on testosterone.

4, tomatoes prevent cancer and atherosclerosis

Tomatoes are a good source of lycopene, one of the most common and powerful antioxidants in the body. It not only has anti-cancer and anti-cancer effects, but also has important significance for preventing various adult diseases such as cardiovascular diseases and arteriosclerosis, enhancing the body’s immune system and delaying aging.

How to eat: Since lycopene is more easily absorbed by the body after heating, it is not advisable to eat tomatoes. It is best to cook it. Can also be made into tomato juice, tomato soup and so on.

5, oats lower cholesterol

Oats contain beta-glucan, a soluble fiber that helps lower the “bad” cholesterol in the blood, low-density lipoprotein (LDL). Oat amide is a unique antioxidant in oatmeal that prevents atherosclerosis. Atherosclerosis is more common in men over 40 years of age and postmenopausal women, often accompanied by hypertension, hypercholesterolemia or diabetes. Mental workers are more common and are very harmful to people’s health. They are one of the main causes of death in the elderly. So compared to other cereals, oats predominate.

How to eat: Use oatmeal porridge or add a spoonful of oatmeal to the original yogurt.