China's "Guidelines for the Prevention and Treatment of Hypertension" clearly points out that eating habits with low sodium and high potassium are helpful for the prevention and treatment of hypertension and stroke. Everyone knows that "low sodium" means less salt, but what about "high potassium"? What food is rich in potassium?
Celery is not only rich in potassium, but also rich in protein, carotene, B vitamins, calcium, phosphorus and iron. The leaves and stems also contain apigenin, bergamot lactone and volatile oil. Because its roots, stems, leaves and seeds can be used as medicine, it is called "medicine in the kitchen" and "medicinal celery".
Such as spinach, spinach, amaranth, kale, rape, anemone purpurea, etc. Eating a catty of fresh green leafy vegetables every day can meet half of the potassium requirement. Dark green vegetables are also rich in carotene, riboflavin, vitamin C and a variety of phytochemicals, and their nutritional value is also high.
In addition to fresh vegetables and fruits are good sources of potassium, seaweed, kelp and other seafood also contain more potassium, and its nutritional value is high, so don't ignore it.
Fungal foods such as mushrooms are rich in nutrition and high in potassium content. For example, the potassium content in dried mushrooms is 464 mg per kloc-0/00g. Fungal foods such as tremella fuciformis and auricularia auricula not only contain fungal polysaccharides that help the human body improve immunity and delay aging, but also contain extremely high potassium content, which is 3-4 times that of dried mushrooms.
Yellow and orange fruits and vegetables are high in potassium, and bananas, oranges, oranges, mangoes, pineapples, persimmons and yellow peppers are all good potassium supplements.
Summer is coming, the streets are full of watermelons, and netizens all say that "eating watermelons and blowing air conditioners is summer". Watermelon is not only rich in potassium, but scientists at Florida State University in the United States pointed out in an article published in the American Journal of Hypertension that eating watermelon can significantly reduce the blood pressure of obese and overweight people at rest and in a low temperature environment.
Well, after talking about so many delicious foods, are you a little impatient? Don't worry, Dr. Cai told everyone not to eat the food recommended earlier on an empty stomach. There are three reasons:
First, although fresh fruit is good, eating too much sugar is easy to exceed the standard.
Second, eating vegetables instead of meat every day is easy for protein to lack.
Third, although we advocate a low-salt and high-potassium diet, we don't eat salt at all, and hyponatremia may occur, which is not good for our health.
If you want to keep your blood pressure stable, you need both diet and medicine, but you don't need to overeat. You should make reasonable arrangements and eat everything. Mastering the balance is the most important thing.