During the Chinese New Year, many people will be excited, have too much tobacco and alcohol, and have irregular rest periods. In addition to these, the diet of high blood pressure friends needs more attention.

　　Nicotine in cigarettes and wine The alcohol will directly affect people''s blood pressure and cardiovascular and cerebrovascular health. In particular, alcohol has the effect of dilating blood vessels, and after dilation of blood vessels, the blood volume will increase a lot, which will not only cause huge pressure on the blood vessel wall, but also increase the burden on the heart. Therefore, patients with hypertension should not drink too much alcohol, and it is best not to drink alcohol. So, in addition to the taboos of smoking and drinking, how should the meal of a hypertensive friend be chosen?

　　First, the fat, salt, sugar, chili and other seasonings in the meal should be strictly limited, meat and other cholesterol High foods should also be carefully controlled, try to be less meat and more vegetarian, less oil and light. In fact, there are many vegetarian dishes that can be made nutritious, light and tasty, and very beautiful. For example: Chestnut Steak Kale

　　Chestnut Steak Kale (standard sample plate amount)

　　 Ingredients: cooked chestnut kernel 100g, kale 300g , 10 grams of water hair wolfberry, 10 grams of garlic slices.

　　Seasoning: half teaspoon of salt and chicken powder, 1 tablespoon of olive oil, 5 grams of water starch.

　　Practice:

　　 1. Remove the old skin and old leaves of the kale, and keep as many green leaves as possible.

　　 2. Bring boiling water to a boil in the pot, put a little salt and clean oil, then put in chestnut and kale and blanch thoroughly, remove and drain.

　　 3. Put olive oil in the pot, add garlic slices after opening the fire, and immediately stir in chestnut, wolfberry and kale when the temperature rises.

　　 4. After seasoning with a little salt and chicken powder, turn over the pan with water starch to thicken the pan.

　　Nutrition Review:

　　This dish meets the most important dietary principles of high blood pressure friends: light and low fat, high potassium and low sodium, rich in dietary fiber, vitamins and minerals. The nutrition of chestnut is naturally needless to say, it is the lowest fat content in dried fruit foods, and is a high potassium food, rich in carbohydrates. The content of potassium and vitamin E in chestnut are relatively high, 442 mg of potassium per 100 grams of chestnut, and the same weight of apples contains 119 mg of potassium. Potassium and vitamin E are important nutrients for patients with cardiovascular and cerebrovascular diseases and hypertension. Vitamin E has the effect of softening blood vessels and removing oxidized free radicals. The diet of hypertensive people should not only be low in salt, but also eat high potassium foods. , Help to lower blood pressure and protect the cardiovascular and cerebrovascular.

　　 The nutrition of kale is very prominent. As a dark green fresh vegetable, the most eye-catching nutrients in kale are vitamin C, provitamin A, potassium and calcium. It is a very good food. Of vitamin C is more than seventy times that of apples, and the content of potassium is also higher than that of apples; vitamin C can help soften blood vessels, help cholesterol metabolism, and has a very good antioxidant effect. In addition to protecting eyes and repairing epithelial cells in time, vitamin A can also resist inflammation and enhance body resistance. Potassium in minerals is a nutrient that people with hypertension must pay attention to and should consume more.

　　 Few people know that dark green vegetables actually contain such high calcium. Every hundred grams of fresh kale contains more calcium than common milk! This is why the Chinese Nutrition Society recommends : One of the important reasons to eat 200 grams of fresh green leafy vegetables every day. (A daily intake of 350 mg of calcium from a bag of milk, 70 mg of calcium in a cup of yogurt, plus 100 to 150 mg of calcium in 200 g of green leafy vegetables, 60 g of calcium in 50 g of soy products, and other foods It is easy to add a certain amount of calcium to reach 800 mg of calcium per person per day.)

　　 There are many similar dishes, such as shredded pork with carrots, shredded potato shreds, mushrooms, grilled rapeseed heart, garlic lettuce Tail and so on. As long as you pay a little attention, you can find a lot of ingredients that can be made into nutritious food for high blood pressure friends.