Li Ziyi, a nutritionist in the Swiss Union Nutrition Institute, has a diet habit of lowering blood pressure. Many families use a relatively large salt spoon in the kitchen, and it is half a spoon when cooking. Or simply cut the salt packet and pour it directly into the pot, so at least 5? 6 grams, a meal, a bowl of soup and three dishes, using nearly 20 grams of salt. It is suggested to use a small salt spoon in the kitchen of patients with hypertension, which can help patients with hypertension limit salt. There is a small salt spoon, such as pudding spoon. A flat spoon 1 g, to remind the chef. Fish that eat more EPA and DHA are mostly EPA and DHA in fat, which has a good effect on inhibiting and improving hypertension symptoms and protecting cardiovascular system. DHA has the highest content in mackerel, sardines and saury. Fish contains unsaturated fatty acids and high-quality protein. Eating more fish is very beneficial to the prevention and treatment of hypertension and its complications. However, some fish, such as cuttlefish and eel, have high cholesterol content and are not suitable for patients with hypertension. Names of fish with high contents of EPA and DHA (DHA (mg) EPA (mg) mackerel 1824 1 158 sardines1136/kloc. 1332 742 red trout 983 247 salmon 820 492 bamboo pod fish 748 408 carp 288 159 flounder 202 2 10 flounder 176 108 green food green vegetables are rich in dietary fiber, which can be At the same time, dietary fiber can also promote sodium excretion and lower blood pressure. Green food also contains vitamin C, which can promote the body to synthesize nitrogen oxides, which can dilate blood vessels and help lower blood pressure. Potassium in vegetables can inhibit the absorption of sodium by renal tubules and promote the excretion of sodium from urine. At the same time, potassium can also resist the adverse reactions of sodium hypertension, protect blood vessels and help reduce the dosage of antihypertensive drugs. Green represents food, such as spinach, leek, water spinach, rape, broccoli, chrysanthemum, peas, green peppers, cucumbers, loofah, bitter gourd, asparagus and kiwi fruit. White food white melons and fruits are rich in water and water-soluble dietary fiber, which can replenish water and moisturize the skin; Bamboo shoots in Chinese cabbage are rich in dietary fiber, which can accelerate the peristalsis of large intestine and help defecation. The staple food in white food, such as cereal, is the source of human heat. White fish and eggs can provide high-quality protein for repairing tissues and cells. White food is rich in magnesium, which can stabilize calcium channels in vascular smooth muscle cell membrane, activate cells, transport potassium ions, limit the inflow of sodium, reduce the release of norepinephrine caused by stress, and thus lower blood pressure. White food contains omega-3 fatty acids, which can increase the concentration of nitric oxide in the body, relax vascular smooth muscle, make blood flow smooth and lower blood pressure. The foods represented by white are lily, cabbage, bamboo shoots, onions, tremella, mushrooms, yam, white radish, lotus root, peanuts, garlic, coconut, Sydney, tofu, milk, fish and chicken. Li Ziyi, a nutritionist in the Swiss Union Nutrition Institute, has a diet habit of lowering blood pressure. Many families use a relatively large salt spoon in the kitchen, and it is half a spoon when cooking. Or simply cut the salt packet and pour it directly into the pot, so at least 5? 6 grams, a meal, a bowl of soup and three dishes, using nearly 20 grams of salt. It is suggested to use a small salt spoon in the kitchen of patients with hypertension, which can help patients with hypertension limit salt. There is a small salt spoon, such as pudding spoon. A flat spoon 1 g, to remind the chef. Fish that eat more EPA and DHA are mostly EPA and DHA in fat, which has a good effect on inhibiting and improving hypertension symptoms and protecting cardiovascular system. DHA has the highest content in mackerel, sardines and saury. Fish contains unsaturated fatty acids and high-quality protein. Eating more fish is very beneficial to the prevention and treatment of hypertension and its complications. However, some fish, such as cuttlefish and eel, have high cholesterol content and are not suitable for patients with hypertension. Names of fish with high contents of EPA and DHA (DHA (mg) EPA (mg) mackerel 1824 1 158 sardines1136/kloc. 1332 742 red trout 983 247 salmon 820 492 bamboo pod fish 748 408 carp 288 159 flounder 202 2 10 flounder 176 108 green food green vegetables are rich in dietary fiber, which can be At the same time, dietary fiber can also promote sodium excretion and lower blood pressure. Green food also contains vitamin C, which can promote the body to synthesize nitrogen oxides, which can dilate blood vessels and help lower blood pressure. Potassium in vegetables can inhibit the absorption of sodium by renal tubules and promote the excretion of sodium from urine. At the same time, potassium can also resist the adverse reactions of sodium hypertension, protect blood vessels and help reduce the dosage of antihypertensive drugs. Green represents food, such as spinach, leek, water spinach, rape, broccoli, chrysanthemum, peas, green peppers, cucumbers, loofah, bitter gourd, asparagus and kiwi fruit. White food white melons and fruits are rich in water and water-soluble dietary fiber, which can replenish water and moisturize the skin; Bamboo shoots in Chinese cabbage are rich in dietary fiber, which can accelerate the peristalsis of large intestine and help defecation. The staple food in white food, such as cereal, is the source of human heat. White fish and eggs can provide high-quality protein for repairing tissues and cells. White food is rich in magnesium, which can stabilize calcium channels in vascular smooth muscle cell membrane, activate cells, transport potassium ions, limit the inflow of sodium, reduce the release of norepinephrine caused by stress, and thus lower blood pressure. White food contains omega-3 fatty acids, which can increase the concentration of nitric oxide in the body, relax vascular smooth muscle, make blood flow smooth and lower blood pressure. The foods represented by white are lily, cabbage, bamboo shoots, onions, tremella, mushrooms, yam, white radish, lotus root, peanuts, garlic, coconut, Sydney, tofu, milk, fish and chicken. Black food Black food contains a variety of vitamins, which is helpful for bone and reproductive function; It is also rich in minerals, such as zinc, manganese, calcium, iron, iodine and selenium, which can balance electrolytes in the body and make physiological functions normal. For example, Lentinus edodes contains polysaccharides, which can inhibit tumors, increase the functions of cellular immunity and humoral immunity, improve the body's immunity and resist many diseases. In addition, black food is rich in amino acids and minerals, including 17 kinds of amino acids, 10 kinds of trace elements, vitamins, linoleic acid and other nutrients, and has the functions of relaxing bowels, nourishing liver and kidney, improving immunity, moistening skin, caring hair and resisting aging. The foods represented by black are purple rice, black sesame, black fungus, black beans, kelp, mushrooms, black dates, laver, lobster sauce, dark plum and black vinegar. Red food can promote blood circulation and cheer up the mood. Red fruits and vegetables are rich in iron, which can help hematopoiesis. Fat-soluble substances such as carotene and lycopene can be eaten by frying in oil, which can increase the absorption rate, enhance the activity of tissues and cells and improve the disease resistance of human body. Red meat is rich in high-quality protein and fat, which can provide enough energy for human body, maintain human hematopoietic function, improve excitement and promote appetite; Its rich minerals can maintain the balance of human physiological system. Representative red foods are: beef, mutton, carrot, red bell pepper, amaranth, eggplant, perilla, wolfberry, hawthorn, tomato, watermelon, red apple, jujube, persimmon, strawberry, old pumpkin, cherry, plum, mulberry, grape, red brown rice, purple potato, red bean and sweet potato. Moderate consumption of honey by middle-aged and elderly patients with hypertension is very beneficial to maintain normal blood pressure if they insist on drinking 1 cup of light honey water every morning and evening. Because honey is rich in potassium, potassium ions can eliminate sodium ions in the body after entering the human body, thus maintaining the electrolyte balance in the blood. Therefore, for the elderly with hypertensive heart disease or atherosclerotic heart disease, drinking honey regularly can protect blood vessels, lower blood pressure, relieve constipation and reduce the occurrence of hypertensive heart disease emergencies. Pay attention to timely hydration. The proportion of myocardial infarction and cerebrovascular embolism in patients with hypertension is significantly higher than that in normal people. Therefore, we should pay attention to replenish enough water, even if we don't feel thirsty, we should always replenish water, especially if we sweat a lot, which can dilute the blood and reduce the risk of thrombosis. Morning is a dangerous time for patients with hypertension. If blood pressure rises and water supply is insufficient, it will cause poor blood flow. So, get up every morning and drink 1 cup of warm water on an empty stomach; Go out for exercise in the morning, and after returning home, drink 1 glass of water to replenish the water lost during exercise; Drink water every 1 hour in the afternoon. Drink 1 glass of water before and after bathing; Drinking a little water before going to bed helps to eliminate toxins from the body. But the more water you drink, the better. Drink 1500 every day? 2000 ml of water is appropriate. Eating four eggs a week is good for heart health. Studies have shown that eggs produce substances that help lower blood pressure in the body. Canadian researchers have found that when eggs are exposed to pepsin, they produce a protein with the same principle as antihypertensive drugs. Although eggs do not affect the concentration of cholesterol in the blood, they still have calories. Don't eat too much. It is best for patients with hypertension to eat four pills a week, and the amount should be separated. Don't eat four pills at a time. In addition, eggs should not be cooked by frying, and cooked is the most ideal. Hypertensive patients who eat about100g of whole grains every day are often accompanied by increased blood lipid, blood sugar and blood viscosity. Proper consumption of whole grains can reduce the increase of blood pressure, blood lipid, blood sugar and blood viscosity. Eating coarse grains such as brown rice and corn can improve and increase the proportion of zinc and cadmium, prevent arteriosclerosis and reduce the accumulation of cadmium, which is beneficial to the prevention and treatment of hypertension. But if you have high uric acid and gout, you'd better eat less meat food, because the purine content of this kind of food is relatively high, which will affect the digestion and absorption function of gastrointestinal tract and cause abnormal purine metabolism in the body. Eat some food to reduce the adverse reactions of antihypertensive drugs. During taking diuretics, eat more foods rich in potassium to supplement the loss of potassium. Foods rich in potassium include persimmons, watermelons, bananas, oranges, raisins, skim milk powder, soybeans, spinach, tomatoes and so on. Eating two spinach and two tomatoes every day can supplement about 1 gram of potassium to meet the needs of the human body. But don't take potassium supplements without authorization. Too much potassium supplements are harmful to human body. Supplementing potassium from food is the safest way. Eating blueberries helps to lower blood pressure, and eating blueberries rich in anthocyanins helps to prevent hypertension and various diseases caused by it. Anthocyanins in blueberries have the effect of lowering blood pressure. Anthocyanin belongs to flavonoids and is also found in tea, fruit juice, red wine and other foods. So patients with hypertension can often eat more blueberries. Edible seaweed with the functions of lowering blood pressure and losing weight is rich in "bioactive peptides" from protein. Protein is similar to ACE inhibitor, and is widely used as a drug to reduce hypertension and prevent heart disease and stroke. Common seaweed foods mainly include Undaria pinnatifida, kelp and laver. In addition, seaweed is low in calories and rich in dietary fiber, which is also beneficial to lose weight. You can make seaweed soup, cold seaweed silk, kelp stewed tofu and so on. Pay attention to the holiday diet. There will be a lot of rich food in the festival. At this time, we should control our intake and not eat too much: we should abide by the principle of low fat and low calorie. Eating too fast is not suitable for gorging. The diet in the festival should be coarse and fine, neither sweet nor salty, and mixed with meat and vegetables. You should eat 500 grams of fresh vegetables and fruits every day during the festival. Every meal is suitable for eating seven or eight minutes full. Control the daily calories and consume 250 ~ 400 grams of sugar. Drinking a glass of milk every day can effectively make up for the lack of calcium intake in holiday meals. Yogurt milk and low-fat milk can also be used instead. Eat 2-4 servings of food containing high-quality protein every day, each serving refers to 33 grams of lean meat, or 80 grams of tofu, or eggs 1 serving, or 40 grams of fish and shrimp, or 40 grams of chickens and ducks, among which protein absorption of fish and beans is better. This article is taken from "Accurate Diet for Lowering Blood Pressure: Six Suggested Ingredients 1 1 Essential Nutrients, Stabilize Blood Pressure for 7 Days, and Eat a Life Out of Control!" "/Li Ziyi (nutritionist of Swiss Union Nutrition Agency)/paston Digital Media Co., Ltd.