1 celery
Celery is rich in vitamin P, apigenin, apigenin, bergamot lactone and other components, which can soften blood vessels and reduce capillary permeability, achieve the effect of lowering blood pressure and prevent atherosclerosis. Drinking fresh celery juice regularly has obvious preventive and therapeutic effects on hypertension and hyperlipidemia. Celery bean curd soup is also a good recipe for clearing away heat and lowering blood pressure, and patients with hypertension can eat it often.
2. Carrots
Now research has proved that carrots have the function of lowering blood pressure and strengthening the heart. The potassium succinate contained in it is an effective component for lowering blood pressure. According to modern research, it contains quercetin, camellia phenol and other substances, which are the raw materials of biological brass. Eating carrots regularly can improve microvascular function, reduce blood lipid, increase coronary blood flow, lower blood pressure, lower blood sugar and strengthen the heart, which is beneficial to patients with hypertension, coronary heart disease and cerebral arteriosclerosis.
3. Asparagus
Asparagus is a high-quality vegetable for preventing and treating cardiovascular diseases. Asparagus contains asparagine, rutin, arginine and other components, which are beneficial to maintaining the elasticity and physiological function of capillaries, and can play a role in lowering blood pressure and preventing and treating hypertension. Moreover, the potassium factor of asparagus is 68. According to the new academic viewpoint, foods with potassium factor ≥ 10 have a good preventive and therapeutic effect on hypertension.
4. Mung beans
Mung beans can prevent and treat hypertension in addition to the familiar effect of clearing away heat and lowering fire. This is because mung beans are rich in vitamin E and trace elements such as iron, zinc, copper and selenium, which can not only protect the normal function of blood vessels, but also enhance the vitality of blood cells and improve blood viscosity, so as to reduce the resistance of blood circulation and thus play a role in lowering blood pressure. Moreover, mung bean has a high potassium content and has a good antihypertensive effect. Regular consumption of auricularia auricula mung bean porridge can benefit qi, relieve annoyance, promote blood circulation and lower blood pressure, which is very suitable for people with hypertension.
5, black sesame
There are two main factors that black sesame can lower blood pressure. First, it is rich in vitamin E, which can enhance the elasticity of blood vessels and promote the normal operation of blood circulation. Second, black sesame has a high potassium content, but very little sodium, which is beneficial to lowering blood pressure.
6. Corn
Corn is a high-quality health care product in coarse grains, and it is also very suitable for people with hypertension. It has the effects of regulating appetite, diuresis and clearing damp-heat, especially for hypertension with spleen deficiency and liver hyperactivity. Patients with hypertension can eat more corn porridge, corn oil and corn beard decoction instead of tea, which has a good effect on lowering blood pressure.
7, hypertension diet principle
1, add high-quality protein.
To arrange daily diet, we should choose more high-quality protein, and suggest that the intake should be based on the ratio of 1 g per kilogram of body weight, and the best combination of plant protein and animal protein is 50% each. The vegetable protein can be soybean protein, such as soybean, tofu, soybean milk, etc. Isophysical proteins can be fish, chicken, beef, low-fat milk and so on.
2. Control your weight
Obesity is one of the risk factors leading to hypertension. The main reason of obesity is that less calories are consumed too much, and excess calories in the body are converted into fat and stored in subcutaneous and body tissues, which leads to obesity.
3, low-calorie diet
Obese people who want to avoid hypertension should eat less fried food, high-fat and high-calorie food and sweets, and eat more steamed, boiled, mixed and high-fiber and low-calorie foods, such as whole grains, vegetables and beans.
4. Eat less and eat more.
Eating less and eating more, digesting the same food requires more calories, thus eliminating accumulated calories, which is also the key to effective weight loss.
5. Drink soup before meals
A bowl of soup before meals can increase the satiety of the stomach and reduce the intake of 100~200 kcal.
6, low sodium potassium supplement
Sodium is a mineral and the main element that affects blood pressure. Eating too much salt will lead to too much sodium intake, which will lead to the retention of sodium ions and water in the body, increase the intercellular fluid content and blood volume, and thus lead to an increase in blood pressure. In addition, a lot of salt intake will lead to thirst, and when excessive water is consumed, the blood volume in blood vessels will increase. Moreover, excessive sodium ions will also increase vascular resistance, leading to an increase in blood pressure.
Just as sodium ion maintains osmotic pressure of extracellular fluid, potassium ion has the function of maintaining intracellular pressure. Appropriate potassium supplementation is beneficial to lowering blood pressure. Potassium supplementation can eat lean meat, beef, fish, seafood, Chinese cabbage, rape, cucumber, tomato, potato, persimmon, banana and so on.
7, the correct intake of fatty acids
Fatty acids are mainly divided into saturated fatty acids and unsaturated fats. Saturated fatty acids mainly come from animal fats such as lard, butter and fat. Unsaturated fatty acids mainly come from fish and most vegetable oils, such as rapeseed oil and olive oil. Saturated fatty acids can promote the production of cholesterol in the blood, while unsaturated fatty acids can reduce the bad cholesterol in the blood and increase the content of beneficial cholesterol.
8, moderate drinking
Moderate drinking can promote blood circulation, which is beneficial to health. However, the high-risk factors that lead to hypertension when drinking a lot will not only increase blood pressure, but also cause cardiovascular and cerebrovascular diseases.
9, balanced intake of nutrients
Eat more foods rich in dietary fiber, potassium, calcium and vitamins. Dietary fiber has five functions of increasing satiety, scavenging intestinal tract, preventing colon cancer, lowering cholesterol and lowering blood sugar, which is beneficial to blood pressure regulation; Potassium supplementation can lower blood sugar and prevent cancer; Calcium supplementation can stabilize blood pressure and strengthen bones; Vitamin supplementation can prevent hypertension and enhance the antioxidant capacity of cells.