Not only elderly people will have arteriosclerosis due to aging, but if young adults have improper diet and lifestyle habits, such as eating high-oil and high-salt diets, drinking and smoking, there are It may lead to arteriosclerosis at a young age, and arteriosclerosis is chronic, and it is usually too late to discover, causing other cardiovascular diseases.
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Arteriosclerosis diet: cruciferous vegetables prevent arteriosclerosis
When the carotid artery wall is thicker than 1.1 mm, it is very likely that it is suffering from arteriosclerosis. A study published in the American Heart Association’s journal focused on 954 people aged 70 or older living in Australia as research subjects and investigated the frequency of their intake of vegetables. Atherosclerosis indicators – the thickness of the carotid artery wall.
The results of the study found that the thickness of the blood vessel wall was reduced by 0.05 mm when eating more vegetables than when eating less vegetables. Although the thickness of the blood vessel wall was reduced by 0.1 mm, the risk of cerebral stroke or heart disease was reduced by 10-18%.
This study further analyzed the types of vegetables ingested by the subjects and found that for cruciferous vegetables such as broccoli and cabbage, an increase in intake of 10 grams per day would reduce the thickness of the blood vessel wall by 0.8%.
How to deal with broccoli, how to eat can retain the most nutrients it?
When cleaning broccoli, hold the stem so that the flower part is slightly upward about 30 degrees, that is, through the oblique angle, use a weaker water column under the faucet, and rotate it several times to clean it. Cut into appropriate size, use a small brush under a small water flow, light brush at the stem, and then soak in the water for 2 minutes, add 1 tsp baking soda to help the pesticide dissolve out, then wash it with clear water .
A study in the American Chemical Society’s Journal of Agriculture and Food Chemistry found that broccoli should be chopped as much as possible, and the stalks should be chopped in a size of about 2 mm and placed for 30-90 minutes to allow anti-cancer nutrients in broccoli. More than 2.8 times, then you can use raw chewing to eat the most nutrients, you can also use steamed, fried way conditioning.
In addition, Akio Makino, an associate professor in the Department of Agronomy and Life Sciences at the University of Tokyo, mentioned that if nutrients are to be preserved in their entirety, it is recommended that they be labeled as vegetable juices so that the anti-cancer components disappear after being heated.
How can cabbage preserve and retain nutrients?
The cabbage is rich in various antioxidants. Nutritionist Zhang Xiangning mentioned that after the cabbage is washed first and then cut or shredded, the water-soluble vitamins will not be lost during cleaning. It is recommended that the cooking time be shortened and less. Add water and steam quickly to retain more nutrients.
While raw foods can be made into vegetable juices, the nutritional content of cabbages can be greatly preserved. However, if the immunity is poor, it is not recommended to ingest it in such a way to avoid health hazards.
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