The promotion of healthy eating has been deeply rooted in the hearts of the people. Everyone has their own set of concepts about healthy eating. The general population has begun to pay attention to a healthy diet, so people with three highs should take care of their bodies through a balanced diet. Keep your blood pressure, blood sugar, and blood lipids within a normal range.

Patients often ask what they should pay attention to when eating. Doctors often answer: "Eat a light diet, eat less oil, less salt, and more vegetables and fruits." Of course, such a general answer is not enough to satisfy patients, so today we will talk specifically about how people with high blood pressure can eat well. healthy?

1: Low salt: It is understood that the blood pressure level and the prevalence of hypertension in the population are closely related to the amount of salt consumed, and the three highs are closely related, and the conditions aggravate each other, so in terms of diet, we Must have less salt. According to the Dietary Guidelines for Chinese Residents and the Balanced Diet Pagoda, the daily salt consumption should be less than 6g. If you have no idea, it can be roughly estimated as the salt of a beer bottle cap. When cooking, the use of soy sauce, pickles, and pickled products should be reduced, and salt as seasoning should be used as little as possible while ensuring the taste of the dishes.

2: Low oil: According to the Dietary Guidelines for Chinese Residents and the Balanced Diet Pagoda, the daily oil consumption is 25-30g. You can choose a variety of vegetable oils, such as peanut oil, soybean oil, and olive oil. Each Small families can buy an oil control bottle so that they can more intuitively understand how much oil they use. Try to choose stewing, boiling, and steaming as cooking methods, and reduce frying and deep-frying.

3: Low-fat, low-sugar: In order to take into account both deliciousness and nutrition, cooking still requires fat and sugar. As a nutrient, fat contains essential fatty acids, which can play an important role in maintaining skin health. It can also increase the absorption of fat-soluble vitamins, so fish, eggs, dairy products and nut foods can still be eaten.

4: Less starchy foods and low carbohydrates: Foods rich in starch and carbohydrates are mainly harmful to patients with high blood sugar. Only by controlling the daily calories and carbohydrates can blood sugar be better controlled. . So is it true that we can no longer eat staple food? Of course not, we can change the white rice to brown rice, and we can also DIY and add some high-fiber foods such as corn kernels, purple sweet potatoes, and lotus roots. This not only has a rich taste, but also helps reduce post-meal blood sugar reactions. Effect.

I will recommend a few recipes for your reference below

Oil-cooked vegetables are simple and delicious!

First put about 200ml of water to boil, add a small spoonful of sesame oil, put your favorite vegetables in and cook for about 3 minutes. The water should not be too much, because the juice of the vegetables themselves plus water is enough. Cook the vegetables, and finally add your favorite seasonings, such as dried shrimps and dried shrimps. If you consider nutritional balance, you can also add meatballs, shrimp balls, etc., which is not only healthy but also delicious.

The reason why oil-cooked vegetables are promoted is that this operation can reduce the amount of oil, combine meat and vegetables, and at the same time, eating soup and vegetables can make you feel fuller, and various vitamins, potassium and other nutrients can also Dissolve into the soup together.

Use the "steaming" cooking method skillfully!

Cabbage rolls

10 pieces of cabbage leaves, 200g of pork filling, a few mushrooms, eggs, onion and ginger cooking wine, fish soy sauce and other seasonings of your choice, you can DIY it yourself anyway La!

Chop the soaked mushrooms and mix them with the pork filling, add various seasonings, blanch the cabbage leaves and drain the water, then roll the mixed meat filling with cabbage leaves, and finally Put it in the steamer for 15 minutes, take it out and pour it with fish soy sauce, and then the delicious cabbage rolls are ready!

Matsutake and bamboo fungus stewed chicken soup

Main ingredients: matsutake and bamboo fungus I won’t go into details about its effects. It can nourish blood, nourish yin, and nourish the spleen and stomach. It is a good food for people with high blood pressure.

About 10 dried matsutake mushrooms, 10g dried bamboo fungus, a few red dates, a chicken, and you can add some lean meat. After washing the main ingredients, add water, bring to a boil over high heat, then reduce the heat to low and continue simmering, just follow the usual method of stewing chicken soup.

With vegetables and soup, what’s missing is a drink. Peach blossom tea and black tea appear!

Peach blossom tea has the functions of clearing the intestines, beautifying the face, and slimming down. Dark tea can aid digestion and relieve greasiness. It is the first choice drink for people with high blood pressure.

Of course, celery juice and bitter melon juice can also be used as drinks for people with high blood pressure, but the taste may be worse. You can find a drink that suits your taste and try to be as low in sugar and fat as possible.

That’s it for today’s introduction to the three-high diet. If you have better recipes, I hope you will answer them and introduce your own dietary experiences in the comment area below.