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Issue 178
If you want to prevent high blood pressure, this diet is too recommended!
(This video is exclusively cooperated with Feihe Xingmahui Nutrition Kitchen)
Teacher Wang, now that hypertension is becoming more and more common, how can we eat it to prevent it?
Most people believe that eating less salt can prevent high blood pressure. But in fact, we should also pay special attention to eating foods rich in potassium, calcium, magnesium and other nutrients, such as corn, mung beans, kelp, etc. are rich in these nutrients, because potassium, calcium, magnesium have a significant effect on reducing blood pressure, for high blood pressure in the diet we recommend dash diet.
What is the DASH Diet?
The so-called DASH diet is to block high blood pressure in a dietary way, which is conducive to the prevention of cardiovascular disease and obesity, and is very effective for reversing high blood pressure. DASH includes 6 points:
1, less salt
The DASH diet recommends a maximum of 2300 mg of sodium per person per day, which translates into 5.75 grams of salt.
The low-sodium version of the DASH diet requires a daily sodium intake limit of less than 1500 mg, which is 3.75 grams of salt.
2. Multi-grain
It is recommended to consume 50-150 grams of whole grains and miscellaneous beans per person per day, such as whole wheat flour, brown rice, oat rice, millet, corn, etc.
3. Fruits and vegetables
The recommended daily vegetable intake is 300-500 grams; the recommended daily intake of fruits is 200-350 grams.
4. Appropriate amount of nuts
A daily intake of about 10 grams is equivalent to 2-3 walnuts or 6-7 cashews.
5, less fat and less red meat
Daily meat intake for adults:
Livestock and poultry meat is 50-75 grams
Fish and shrimp are 75-100 g
You are free to mix within the recommended range.
6. Less sweets and less sugary drinks
It is recommended that the daily diet must pay attention to reducing sugary processed foods, including a variety of sugary drinks. Even if you drink pure fruit juice, you should pay attention to the amount:
Adults ≤ 500 ml/day
Children ≤ 300 ml/day
Recipes for preventing and treating high blood pressure – creamy corn flakes
Nutritional Analysis:
Corn is rich in calcium, phosphorus, magnesium, iron, selenium, dietary fiber, regular consumption can help lower cholesterol, and can soften blood vessels.
Ingredients to prepare:
Corn flour, low gluten flour, unsalted butter, sugar-free pure milk
method:
1. The butter melts through water
2: Stir corn flour, flour, butter and milk into a flocculent shape with chopsticks
3: Add a little sugar and knead into a dough
4: Roll thin with a rolling pin
5. Use the abrasive to press out the shape of the small piece
6, non-stick pan hot pan
7: Add flaky tortillas and fry until golden brown at the bottom
Fry both sides and serve
Have you learned?
What are some of your antihypertensive tips
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About author:Wang Bin, a child nutritionist, is a national second-level public nutritionist and a national senior nutrition lecturer. Good at combining medicine with modern nutrition knowledge, focusing on the field of maternal and infant nutrition and health, teaching you to feed your children scientifically!