Li Wanping pointed out that dark green vegetables are rich in plant polyphenols, which are like a sweeping robot for blood vessels, sweeping out dirty things, which is beneficial to the repair of cardiovascular diseases.

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[Health Channel/Comprehensive Report] If you want to control high blood pressure, in addition to taking medicine, you can also stabilize blood pressure by improving your diet; dietitian Li Wanping shared 5 kinds of food that stabilize blood pressure in the Facebook fan special "Li Wanping Nutritionist" video, Such as nuts, plain yogurt, dark green vegetables, berries and fish containing Omega-3 fatty acids.

Among them, dark green vegetables are rich in plant polyphenols, like a sweeping robot for blood vessels, which is beneficial to the repair of cardiovascular diseases. It is recommended to take 3 plates a day.

5 Foods That Stabilize Blood Pressure

1. Nuts:

It is recommended to eat 1 tablespoon of nut seeds per day, about 100 calories.

Nuts are rich in magnesium ions, vitamin E, and polyunsaturated fatty acids (good oils), which have a protective effect on the cardiovascular system. Plain nuts without seasoning are the best choice.

Adequate intake and attention to portion size will have the effect of stabilizing blood pressure.

Please read on...

2. Original yogurt:

yogurt is rich in calcium and high-quality protein. According to the American Journal of Hypertension, adults with high blood pressure who eat yogurt can reduce the incidence of cardiovascular disease. Eating yogurt twice a week can reduce the risk of cardiovascular disease by 20 % incidence of stroke.

Eat 200 grams at a time, about the amount of 2 small boxes of pudding.

3. Dark green vegetables:

such as spinach, sweet potato leaves, broccoli, kale, rapeseed, etc. Dark green vegetables are rich in vitamins, minerals, and plant polyphenols. Sweeping things out is beneficial to the repair of cardiovascular diseases.

Folic acid in the vitamin B group can reduce the concentration of homocysteine ​​(an amino acid) in the blood. If the concentration of homocysteine ​​is high, it is easy to lead to an increase in the incidence of cardiovascular diseases.

It is recommended to take 3 plates per day.

4. Berries:

such as strawberries, blueberries, and mulberries, rich in anthocyanins and flavonoids.

Anthocyanins can make the blood in the small blood vessels flow more smoothly, which is very important for cardiovascular health care.

According to the American Heart Association, berries may reduce the risk of heart attacks in women.

5. Fish containing Omega-3 fatty acids:

such as saury, salmon, mackerel.

According to the American Heart Association, eating twice a week, with a serving size of about the size of a palm, can help reduce cardiovascular disease attacks.

Fish provides Omega-3 fatty acids, protein, and magnesium ions, which can take care of overall blood pressure.

Three meals menu for stable blood pressure

●Breakfast: sweet potatoes, original nuts, yogurt, 2 servings of berries containing anthocyanins.

●Lunch: five-grain rice or brown rice (high in potassium ions, good for blood pressure), mackerel, tomato scrambled eggs, dark green vegetables.

●Dinner: Yangchun noodles (try not to drink soup), dark green vegetables, stewed dried beans without sauce.

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  • nut

  • hypertension

  • healthy diet

  • anthocyanin

  • blood pressure control

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