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With the acceleration of the pace of modern life, the incidence of cardiovascular diseases such as hypertension is increasing year by year, becoming a major killer of human health. In order to keep blood pressure stable and prevent the occurrence of cardiovascular diseases, more and more people are paying attention to antihypertensive foods. Today, we would like to introduce you to two vegetables that are known as "blood pressure experts" - celery and spinach, which are not only delicious but also have excellent blood pressure lowering properties.
First, the principle of blood pressure
Celery and spinach are rich in nutrients and have a significant antihypertensive effect. They mainly lower blood pressure through the following principles:
1. Rich in potassium: potassium helps to balance the ratio of sodium and potassium in the body, thereby reducing blood vessel pressure and lowering blood pressure.
2. High nitrate content: nitrate can be converted into nitric oxide in the body, which has the effect of dilating blood vessels and lowering blood pressure.
3. Rich in dietary fiber: Dietary fiber helps to reduce cholesterol absorption and reduce blood lipids, thereby reducing the burden on blood vessels and lowering blood pressure.
Second, the effect of blood pressure
Clinical studies have shown that regular consumption of celery and spinach is effective in lowering blood pressure levels in people with high blood pressure. A 12-week study found that participants who consumed a certain amount of celery and spinach per day reduced their systolic and diastolic blood pressure by 10 mmHg and 5 mmHg, respectively, with a significant lowering effect.
3. How to eat
In order for everyone to better enjoy the blood pressure lowering effect of celery and spinach, we recommend the following two ways to consume:
1. Cold celery: Wash and cut the fresh celery into sections, add an appropriate amount of salt and olive oil and mix well. This dish is refreshing and tasty, and is suitable for summer.
2. Spinach and tofu soup: Wash and chop the spinach, put it in a pot with tofu and boil with water, add an appropriate amount of salt and pepper to taste. This soup is rich in nutrients and has the effects of lowering blood pressure, lowering lipids and protecting cardiovascular disease.
4. Precautions
While celery and spinach have great blood pressure-lowering effects, they are not suitable for everyone. The following groups of people should be careful when consuming:
1. Patients with renal insufficiency: due to the high potassium content of celery and spinach, patients with renal insufficiency should be cautious to avoid aggravating the condition.
2. Patients with diarrhea: celery and spinach are rich in dietary fiber, which has the effect of moistening the intestines and laxative, and patients with diarrhea may aggravate their condition if they eat too much.
3. Drug interactions: Some antihypertensive drugs may interact with some components in celery and spinach, affecting the efficacy of the drug. Therefore, patients who are taking antihypertensive medications should consult their doctor before consuming them.
5. Nutritional value and health benefits
In addition to their antihypertensive effects, celery and spinach are rich in nutritional value and have several health benefits.
1. Rich in antioxidants: Celery and spinach are rich in antioxidants, such as vitamin C, vitamin E and flavonoids. These antioxidants help scavenge free radicals in the body, reduce oxidative stress and protect cells from damage.
2. Promote digestion: The dietary fiber in celery and spinach helps promote intestinal peristalsis, increase stool volume, and relieve constipation symptoms. In addition, they also contain some beneficial enzymes and substances that help promote the digestion and absorption of food.
3. Enhance immunity: Celery and spinach are rich in vitamins, minerals and trace elements, which help to enhance immunity, improve resistance, and prevent the occurrence of colds and other diseases.
4. Improve eyesight: Celery and spinach are rich in phytochemicals such as lutein and zeaxanthin, which help protect the eyes from ultraviolet rays and improve vision.
5. Reduce cancer risk: Studies have shown that regular consumption of celery and spinach can reduce the risk of certain cancers, such as lung, stomach, and colon cancer. This may have something to do with the antioxidants and phytochemicals they are high in.
6. How to choose and store
Choosing fresh, tender green celery and spinach is key to ensuring their nutritional value and antihypertensive effects. Here are some recommendations for selection and storage:
1. Choose: When buying, choose celery and spinach with bright colors, intact leaves, and no yellow leaves. Avoid buying varieties that are too stout or have too large leaves, as this could mean that they are too old or have used too much fertilizer.
2. Storage: Wrap celery and spinach in a fresh-keeping bag and put them in the refrigerator for preservation. Try to consume it within 3-5 days to ensure its freshness and nutritional value. Before serving, wash the celery and spinach thoroughly to remove dirt and other impurities.
7. Edible pairings and creative dishes
In order to better enjoy the deliciousness and nutrition of celery and spinach, we recommend the following food pairings and creative dishes:
1. Celery juice: Mix fresh celery with apples, oranges and other fruits to squeeze juice, add an appropriate amount of honey to taste, which is not only delicious, but also has the effect of lowering blood pressure and detoxifying.
2. Spinach egg roll: Mix the chopped spinach with eggs and flour, then fry it in a pan to make an egg roll. This dish is both nutritious and antihypertensive, making it a great breakfast or afternoon tea snack.
3. Celery leaf fried rice: Celery leaves are washed and chopped, and stir-fried with rice, eggs, ham, etc., which is not only delicious and delicious, but also can consume rich dietary fiber and antihypertensive ingredients.
4. Spinach and tofu noodle soup: On the basis of spinach and tofu soup, add noodles to cook together, which not only increases satiety, but also can enjoy the dual benefits of lowering blood pressure and lipids.
5. Celery and red date soup: Celery is boiled together with red dates and wolfberries to make soup, which has the effect of nourishing blood and calming the nerves and lowering blood pressure, and is suitable for women and the elderly.
8. Popularization and promotion
In order to let more people understand and benefit from the antihypertensive effect of celery and spinach, we can popularize and promote it through the following ways:
1. Hold health lectures: Invite medical experts and nutritionists to explain the dangers of high blood pressure and the principles and effects of antihypertensive foods such as celery and spinach.
2. Production of promotional materials: make posters, leaflets and other promotional materials, post and distribute them in communities, supermarkets and other public places to improve the public's awareness of antihypertensive food.
3. Carry out cooking courses: Set up cooking courses with the theme of antihypertensive food to teach everyone how to make delicious and delicious antihypertensive dishes, so that everyone can enjoy food and stay healthy at the same time.
4. Establish an online platform: Establish an online platform related to blood pressure food, share blood pressure reduction recipes, cooking tips and health information, and attract more people's attention and participation.
Celery and spinach are two vegetables with significant antihypertensive effects that are not only nutritious, but also delicious. By eating these two vegetables together, we can take full advantage of their antihypertensive effects and other health benefits. In the future, further research can be carried out on the effects of different cooking methods on the antihypertensive effect of celery and spinach, as well as the synergistic effect with other foods, so as to provide more scientific basis for the prevention of cardiovascular diseases. Let's start incorporating these two "blood pressure experts" into our daily diet today!