Eat fish and eat more vegetables "Do you need to eat comfortably" 5 principles to improve hypertension

Modern people have westernized diets, over-eat sugar, frying food, abnormal work and rest, and high working pressure and insufficient exercise, which leads to the downward revision of high blood pressure. The survey also found that one-third of the people in Taiwan did not know that they had high blood pressure. If you want to control blood pressure, in addition to medicine, if you can "have a relaxing diet", it will not only improve blood pressure, but also reduce the risk of cardiovascular disease.

The so-called comforting diet is to use a lot of vegetables and appropriate fruits, and choose foods with full grains and low-cost and fat to help the body absorb a large amount of dietary fiber, drill, calcin, and other nutrients to improve blood pressure. Master the following 5 dietary principles to easily control blood pressure:

{9999}{9999}{9999}{9999}{9999}{9999}{9999}{9999}{9999} 1. Choose the staple food in all kinds of food in three meals. The staple food is sourced by unfinished staple food, such as brown rice, swallow malt, red quinoa, coix seed, red beans, green beans, corn, etc., to increase the intake of dietary fiber, minerals and phytochemicals. Among them, "quantity" must be controlled. Generally, non-power workers will eat a staple food the size of a fist for each meal.

2. Fish and bean products replace red meat

Red meat contains more food and fat, and due to the poor artificial breeding environment, antibiotics and hormones are often preserved. It is recommended that the protein source of the three meals is better, mainly fish meat, yellow beans, bean paste, tofu, dried beans, etc. For fish meat, you can choose more omega-3 high fatty acids, saury, sardine, etc. to help maintain blood vessel elasticity and reduce chronic inflammation in the body. Each meal is about one palm size; vegetarians can choose edamame, celery, tofu, dried beans or kelp, and use less artificial pigment-dyed beans.

3. At least 5 portions of vegetables.

Vegetables of various types contain different phytochemicals, such as purple anthocyanins, red eucosin, green leaf greens, orange leaf yellows, yellow corn yellows, white sulfur-containing compounds, etc., which are all proven to have good antioxidant effects and are beneficial for cardiovascular protection. Therefore, you can eat five portions of vegetables every day to increase the intake of phytochemicals, dietary fibers and minerals. Among them, the amount of vegetables is about half a bowl of cooked vegetables.

4. Fruits are not overloaded

Although fruits are rich in vitamins, most of the fruits in Taiwan have been improved and have a sweet taste. When excessive fructose is added, the body can easily cause fat accumulation, especially the production of internal fat, which is highly related to the excessive amount of fruits being consumed. It is recommended not to eat more than two servings of fruit a day. One serving is about the size of a boxer, and it is best to choose a low-sugar fruit type, such as blueberries, mulberries, strawberries, tomatoes, etc.

5. Eating good oil with fruits

Good oil can increase the internal oil remedy. Modern people often eat outside and take too much trans fat and deformed fat. These fats are difficult to carry out and are usually stored in blood vessels and internal organs, causing problems such as high blood pressure and high blood fat. By taking enough good oil, especially cold-pressure virgin olive oil, linseed oil, bitter tea oil, avocado oil, Inca fruit oil, etc., which have high content of single-cell fatty acids and Omega-3 fatty acids, it can help stockpile bad fat in the body.

Control one serving per day (a portion is about a spoon of plastic white soup) and choose low-temperature baked fruits, and choose less flavored or fried fruits.