Shift work, especially night shifts, have been associated with high risk of heart problems for a long time.
Now, new research shows that the bus is changing When? We eat some of these can reduce risks.
A study by Southampton University and Mass General Brigham in the US indicates that day -to -day -long -eating unconventional hours can be important for protecting heart health.
published in Nature communicationThe study consisted of 20 healthy participants in a controlled environment, following the work of night shifts.
For two weeks, the participants were divided into two groups: to mimic the pattern of typical night shift to eat during one night, and consume food during other days. Researchers carefully tracked the impact of food time on several major heart risk factors.
Professor Frank Skir, a professor of medicine and director of the Medical Cronobiology Program at Brigham and a Women’s Hospital, Boston said: “Our pre -research has shown that Sarcadian Miss -Legration – The misunderstanding of our behavioral cycle relative to our internal body watch – enhances heart -risk factors.
Keeping this in mind, are there specific types of foods that are particularly good for our heart health?
We consulted with a dietist and a cardiologist who highlighted some benefits that may be the following six foods on our heart …
1. Salmon
Hilo’s cardiologist and Chief Medical Officer Dr. “I recommend to include foods such as salmon, which is packed with omega -3 fatty acids that can help reduce inflammation and support healthy cholesterol levels,” says J Shah.
Rosie Carr, Dietist Second Nature recommended a baking salmon with a drizzle of lemon juice and herbs in the oven at 180 degrees Celsius for 15-20 minutes, or illegally in a fragrant broth for a gentle, moist result.
2. Oat
“Whole grains such as oats provide complex carbohydrates that help maintain stable blood sugar levels, prevent inflammatory spikes that can damage blood vessels over time,” Carr says.
They are also high in soluble fiber that Shah says that ‘bad’ LDL helps reduce cholesterol.
“I often suggest overnight oats or oatmeal with berries as an easy daily option,” recommends Shah.
3. leafy greens
“These foods are rich in diet nitrates that are converted into nitric oxides in the body, which helps to thin the blood vessels, improve blood flow and reduce blood pressure,” Carr says. “Regular consumption has been added to better exercise performance and heart function.”
Kel and spinach are also filled with potassium.
“Leafy greens are luxurious for their potassium content and they help balance sodium levels in the body,” Shah says. “They can be easily added to soup, stews or stir-fries as a healthy addition.”
4. Additional virgin olive oil
“Additional virgin olive oil is rich in monounsaturated fat, and there are powerful antioxidants called polyphenols that reduce oxidative stress and inflammation,” Carr says. “The inflammation of the old lower-grain contributes to heart disease by affecting the health of our arteries.”
Dieteraraactives recommend it to use it as a finishing oil on vegetables, in homemade salad dressing, or for low temperature cooking.
“You can also drip it on closet bread instead of butter,” Carr is called.
5. Tomato
“Tomato is a lycopene -containing food, and lycopene is a powerful antioxidant that reduces inflammation and prevents cholesterol oxidation,” Carr explains. “Interestingly, cooking increases the bioavailability of lycopene.
“So, I recommend a slow roasted tomato with olive oil to focus tastes and promote the availability of lycopene, or include tomato paste in stews and sauce.”
6. Fermented dairy (curd, kefir)
“Fermented dairy products contain probiotics that can help reduce blood pressure and chronic inflammation,” Carr says. “Vitamin K2 in these foods helps prevent calcium from construction in arterial walls.
“I recommend using the plain as a base for breakfast bowl -without thinking -using yogurt, as an alternative to sour cream, or in marinades.”
