Oats, known as "golden grains", are rich in dietary fiber, which can help absorb excess sodium in the body and excrete it, thus lowering blood pressure; It also contains linseed oleic acid, which can maintain smooth blood circulation and lower blood pressure. As a reminder, it is best to eat unprocessed oats. This kind of oat contains relatively complete and rich water-soluble dietary fiber. After cooking for a long time, it is beneficial to absorb nutrients and help lower blood pressure.
Golden cereal oats lower cholesterol.
In addition to lowering blood pressure, oats also contain a lot of water-soluble fiber and flax oleic acid, which can reduce the absorption of cholesterol and expel bad cholesterol, thus preventing hyperlipidemia and coronary heart disease. In addition, patients with hypertension want to relieve stress and improve their sleep at night. It is advisable to add bananas to oatmeal, because bananas are rich in vitamin B6, which helps to improve human serotonin. Reminder, when eating cereal, pay special attention to avoid long-term high-temperature cooking to prevent vitamins from being destroyed; Usually, the longer the cereal is cooked, the greater the nutritional loss.
It must be noted that oat is a polysaccharide food, and excessive intake may indirectly increase triglycerides in the body, which may easily lead to hyperlipidemia and increase the risk of cardiovascular diseases. People with triglyceride problems are advised not to eat or eat less oats. Generally speaking, it is recommended to eat 1/4 bowls per meal. The oatmeal recipe "oatmeal pumpkin porridge" which is helpful for lowering blood pressure is recommended below.
Oat pumpkin porridge
Ingredients: oatmeal 30g, white rice 50g, pumpkin 1 piece.
Exercise:
1. Wash pumpkin, peel and remove seeds, and cut into small pieces; Wash the white rice and soak it in water for 30 minutes.
2. Put the pot on the fire, put the white rice and water into the pot together, bring it to a boil with high fire, and simmer for 20 minutes.
3. Add pumpkin pieces and continue to cook on low heat for 10 minute. Finally, add oatmeal and cook on low heat for 5 minutes.
Buckwheat is recommended as another golden grain to lower blood pressure. Buckwheat contains a lot of flavonoids, especially rutin, which can maintain the elasticity of microvascular wall and inhibit the increase of blood pressure. Its potassium also helps to regulate blood pressure. Chinese medicine believes that buckwheat is sweet in taste and flat in nature, and has the effects of invigorating spleen and benefiting qi, stimulating appetite and moistening intestines, and resolving food stagnation. Buckwheat flour is rich in vitamins, which can reduce human blood lipid and cholesterol. In addition, flavonoids in buckwheat also have antibacterial, anti-inflammatory, antitussive, antiasthmatic and expectorant effects. Therefore, buckwheat is known as "anti-inflammatory food". Buckwheat has a rough taste. White rice or glutinous rice can be added when cooking to make it smooth and tender, and it can also protect the digestive system of patients with hypertension. Buckwheat is suitable for cooking sweet porridge, salty porridge, bibimbap, sweet potato and other cereals, which can improve its nutritional value. Here is a demonstration of a buckwheat porridge for lowering blood pressure.
Buckwheat porridge (6 persons)
Ingredients: hulled buckwheat 1 cup, dried longan 2 ounces, water 8 cups, sugar 1.5 cups.
Exercise:
1. Wash buckwheat grains, add water to boil, and cook at low temperature for 20 minutes.
2. Add sugar and dried longan, cook for another five minutes, turn off the fire and cover for 10 minute, and serve.