Protein sources affect cardiovascular health. Medical recommendations must eat 1 type of food after the age of 60

Over 5% of American adults suffer from heart disease, which makes heart disease an extremely common health problem. Unfortunately, it is also the main cause of death for both men and women, causing one in every three to die from related diseases.

According to Parade reports, age increases significantly increase the risk of heart disease. The specialist in cardiac diseases pointed out that as he grows older, it is particularly important to actively pay attention and manage his own risk factors. Although some risks (such as translators) cannot be changed, lifestyles, especially dietary habits, can be largely improved through their own efforts.

Dr. Cheng-Han, Director of the Structural Heart Disease Planning and Interventional Heart Department at MemorialCare Saddleback Medical Center in Laguna Hills, California, USA Chen) pointed out that maintaining a healthy diet should be based on large amounts of fruits and vegetables, and choosing appropriate protein sources is also one of the key factors.

However, not all proteins have the same effect on heart health. Dr. Supreeti Behuria, director of the Center for Hypertension at Stanton University Hospital, Northwell Health, stressed that "the impact of protein on heart is determined by its source."

In this context, heart experts recommend a high-protein food specially suitable for people over 60 years of age to help protect cardiovascular health and fish.

High-protein foods that ethnic groups over the age of 60 should often eat: fish

For people over 60, cardiac doctors generally recommend that fish be included in their daily diet. Dr. Chen Zhenghan pointed out that "fish is a source of high-quality protein and is particularly beneficial for heart health. It is one of the most abundant foods in natural omega-3 fatty acids." Dr. Behuriya also agreed, "fish contains high-quality protein and rich omega-3 fatty acids, which are very beneficial to the cardiovascular system." Dr. Chen further explained that omega-3 fatty acids can increase the HDL (good sterol) levels in the body and reduce LDL (poor sterol). Excessively high LDL can easily form plaque accumulations in the blood vessels, thereby increasing the risk of cardiac disease and medium wind.

Berhuriya doctors supplement the omega-3 fatty acids in fish also help reduce chronic inflammation in the body. Although short-term inflammation is beneficial to body repair, chronic inflammation is closely related to many major diseases such as type 2 diabetes and cancer.

In addition, Dr. Chen pointed out that omega-3 fatty acids also help maintain blood vessel function. Healthy blood vessels can effectively deliver oxygen and nutrients, which help reduce the risk of heart disease, middle wind and surrounding dysfunction.

According to the US Department of Agriculture (USDA) data, every 100 grams (about 3.5 ounces) of red fish (sockeye salmon) contains 22.3 grams of protein, which has a very high nutritional value.

Why do older people need protein supplementation?

Most people do not directly think about protein and mental health, but mental experts point out that there is a close relationship between the two. Dr. Chen explained, "Protein helps maintain muscle mass, which is particularly important for the heart, because the heart itself is a piece of muscle. Maintaining muscle strength is important for the normal function of the heart function."

He further replenished, and protein is involved in vascular repair, organizational repair and weight control at the same time, which are important factors in maintaining cardiovascular health, especially with age growth.

How can it be easier to include fish into your diet?

According to the US Diet Guidelines, it is recommended that seafood should be taken twice a week, but in fact, only about 19% of Americans meet this standard.

Doctor Chen recommends taking omega-3-rich fish at least twice a week. If you don't want to eat fish every time, you can also try other healthy fish such as mackerel and cod. Behuriya doctor reminds that cooking methods are equally important, "It is recommended to choose healthy methods such as baking or roasting to avoid frying."