Grapefruit, bananas, kiwis, and apples: The fruit-based approach to lowering blood pressure in a high-tension diet.

Grapefruit – Delicious, Nutritious, and Deworming. Recommended Daily Intake: 50g. Calories (100g): 42 kcal. Sodium Content (100g): 3.0 mg. Other Names: Zhu Luan, Wen Dan, Qi You, Lei You. Properties and Channels: Cool in nature, sweet and sour in taste, enters the Stomach and Lung channels. Blood Pressure Lowering Factor: Potassium. Reason for Lowering Blood Pressure: Grapefruit is rich in potassium, which has an auxiliary effect in lowering blood pressure. Grapefruit is very low in sodium, so it will not increase the burden on the heart. Regular consumption of grapefruit can reduce damage to arterial walls and lower LDL cholesterol levels. Efficacy Analysis: ◎ Grapefruit juice contains insulin-like components that can lower blood sugar, making it suitable for diabetics. ◎ Grapefruit is rich in fruit acids, which can effectively stimulate the gastrointestinal mucosa and suppress appetite to some extent, thus having a certain weight-loss effect. Dietary Reminders: ◎ Grapefruit should not be consumed while taking medication to avoid interactions with the drugs and affecting their efficacy. ◎ Freshly picked grapefruit does not taste best; it is best to leave it indoors for about two weeks to allow the fruit's moisture to gradually evaporate before consuming it, which can increase its sweetness and make it more delicious. Pairing Principles: Grapefruit and honey make honey grapefruit tea, which can clear heat and detoxify, and whiten and nourish the skin. Both grapefruit and honey are rich in vitamin C; consuming them together can supplement vitamin C and improve the body's immunity. Grapefruit and tomatoes lower blood pressure. Nutritional Recipe Recommendation: Tomato Grapefruit Juice Ingredients: 300g grapefruit, 100g tomato Seasoning: A little mint Instructions: ① Peel the grapefruit and cut it into small pieces. ② Wash the tomato, peel it, and cut it into small pieces. ③ Put the chopped tomato pieces, grapefruit pieces, and mint into a juicer and juice them. Honey Grapefruit Black Tea Ingredients: 1 grapefruit, 2 black tea bags. Instructions: ① Wash the grapefruit, peel it, remove the outermost layer of peel, and cut it into thin strips; then remove one segment of pulp and break it into small pieces. ② Pour 400 ml of hot water into a teapot, add the black tea bags and steep for 2 minutes. ③ Add the chopped grapefruit peel and pulp. Grapefruit Celery Juice Ingredients: Half a grapefruit, 50g celery. Seasoning: 1 teaspoon honey. Instructions: ① Wash the celery and drain it slightly, then cut it into sections (keep the leaves). ② Peel the grapefruit and cut it into small segments. ③ Put the prepared celery and grapefruit alternately into a juicer and juice them. Pour the juice into a cup, add honey, and stir well.

Bananas – Nourishing Yin, Moistening the Intestines, and Relieving Cough. Recommended Daily Amount: 1-2 bananas. Calories (100g): 93 kcal. Sodium Content (100g): 0.8 mg. Other Names: Banana, Banana Fruit, Banana Seed. Properties and Channels: Cold in nature, sweet in taste, enters the Lung and Large Intestine channels. Blood Pressure Lowering Factors: Potassium, Dietary Fiber, Angiotensin-Converting Enzyme Inhibitor. Reasoning for Lowering Blood Pressure: Bananas are rich in potassium, which can balance the adverse effects of sodium; bananas contain a substance that can inhibit the rise in blood pressure – angiotensin-converting enzyme inhibitor, which can inhibit the rise in blood pressure and has a good preventive effect on hypertension. Efficacy Analysis: ◎ Bananas can promote the secretion of more endorphins in the brain, making people feel happy and preventing depression and mood swings. Unease, and the amino acids in bananas also have a calming effect. Bananas also contain a lot of dietary fiber; eating bananas regularly can prevent constipation. Dietary reminder: Unripe bananas contain a lot of tannic acid, which has a very strong astringent effect, causing hard stools and worsening constipation. Pairing principles to maintain the health of the skin, digestive system, and nervous system: Banana + Peanuts: Eating these together can nourish yin and moisten the lungs, promote fluid production and regulate the intestines; Banana + White Fungus: The tryptophan in bananas and milk synthesizes serotonin, which helps with sleep; Banana + Milk: Lowers blood pressure. Nutritional recipe recommendation: Strawberry Banana Soy Milk Ingredients: 100g soybeans, 2 strawberries, half a banana Seasoning: Sugar to taste Instructions: ① Soak soybeans in water until soft, then drain and wash; remove the stems from strawberries and wash; peel and dice bananas. ② Put all the ingredients from step ① into an automatic soymilk maker, add an appropriate amount of water and cook into soymilk. Add white sugar to taste. Corn and Banana Rice Porridge Ingredients: 50g each of short-grain rice and corn kernels, 1 egg, 2/3 banana Seasoning: A little white sugar Instructions: ① Soak and wash the short-grain rice and corn kernels separately; boil the egg and remove the yolk; dice the banana. ② Put all the ingredients from step ① into a rice porridge maker to make rice porridge. Finally, add white sugar to taste.

Kiwifruit – A Natural Source of Vitamin C Daily Recommended Intake: 25-100g Calories (100g): 61 kcal Sodium Content (100g): 10 mg Other Names: Hairy Peach, Vine Pear Properties and Channels: Cold in nature, sweet and sour in taste, enters the kidney, stomach, and bladder channels Lowering Blood Pressure Code Elements for Lowering Blood Pressure: Potassium, Arginine, Magnesium, Dietary Fiber Reasons for Lowering Blood Pressure: Kiwifruit is rich in dietary fiber, which can lower cholesterol, promote the growth of beneficial bacteria in the gastrointestinal tract, and stabilize blood pressure; the arginine in kiwifruit can inhibit the action of specific enzymes, prevent vasoconstriction, and avoid a rise in blood pressure. Efficacy Analysis: ◎ Kiwifruit has the effects of whitening skin, beautifying and slimming, and preventing vitamin deficiency. ◎ Kiwifruit is rich in folic acid, which is one of the essential substances for building a healthy body and can also prevent neural tube defects in embryos. Dietary Reminder: Unripe kiwifruit should not be eaten. Because unripe kiwifruit not only tastes bad but is also harmful to the body, pairing principles help the growth of beneficial bacteria in the intestines, thereby preventing and relieving constipation: Kiwifruit + yogurt can beautify the skin and women can relieve premenstrual syndrome if they eat it regularly: Kiwifruit + oatmeal can promote the body's absorption of iron from red dates: Kiwifruit + red dates can lower blood pressure. Nutritional recipe recommendation: Emerald Green Fruit and Vegetable Juice Ingredients: 100g kiwifruit chunks, 50g celery stalks, 200g pineapple chunks Seasoning: Xylitol (appropriate amount) Instructions: ① Put the kiwifruit chunks, celery stalks, and pineapple chunks into a juicer, add cold boiled water and juice together. ② Pour the juice into a glass, add an appropriate amount of xylitol and stir well. It can be drunk directly. Kiwifruit Orange Lemon Juice Ingredients: 4 oranges, 2 kiwifruit, 1 tomato, half a lemon Instructions: ① Wash and peel the kiwi and tomato; wash and peel and remove the seeds from the lemon and orange. ② Cut all four ingredients into 2 cm cubes, then add an appropriate amount of cooled boiled water and blend into juice.

Apples – The "Doctor" of Fruits Recommended Daily Intake: 200-400g Calories (100g): 54 kcal Sodium Content (100g): 1.6 mg Other Names: Nai, Taopo Properties and Channels: Neutral in nature, sweet and sour in taste, enters the spleen and lung channels Lowering Blood Pressure Code Lowering Elements: Potassium, Pectin Reasoning for Lowering Blood Pressure: Apples contain a certain amount of potassium, which can replace sodium salts in the blood, thus helping to lower blood pressure; the pectin in apples can enhance the metabolism of bile acids, so when the body needs to consume cholesterol to synthesize new bile acids, the cholesterol in the body will decrease, the blood vessels will be in a healthier state, and blood pressure will be stable. Efficacy Analysis ◎ Apple Apples have the effects of refreshing the mind, eliminating depression, moisturizing the lungs and relieving irritability, promoting body fluid production and quenching thirst, and promoting bowel movements. ◎ Apples are alkaline foods. Eating apples can quickly neutralize excess acidic substances in the body, enhance physical strength and disease resistance. Dietary therapy reminder: Chew apples slowly and thoroughly. This can not only reduce the burden on the intestines but also improve the absorption rate of nutrients. Combination principle: Apples can reduce inflammation and stop diarrhea. Long-term consumption has a certain therapeutic effect on chronic gastroenteritis. Apples + milk: Eating them together can prevent cardiovascular and cerebrovascular diseases. Apples + brown rice: Lower blood pressure. Nutritional recipe recommendation: Yogurt Apple Ingredients: 2 apples, 1 cup of yogurt Seasoning: Honey (appropriate amount) Instructions: ① Wash the apple, peel and core it, and cut it into chunks. ② Mix the yogurt and honey, pour it into a container, and refrigerate for 10 minutes. ③ Add the apple chunks to the yogurt and mix well. Mixed Fruit Salad Ingredients: 1 apple, 1 kiwi, 1 orange, 1 banana, a little iced milk cubes. Seasoning: Salad dressing as needed. Instructions: ① Wash the apple and cut it into chunks; peel the orange, kiwi, and banana and cut them into chunks. ② Mix the apple chunks, orange chunks, kiwi chunks, and banana chunks, add salad dressing and mix well. ③ Place all the fruit chunks into a container with iced milk cubes. Fruit and Vegetable Milk Juice Ingredients: 300g fresh apple chunks, a little romaine lettuce, 150ml milk. Seasoning: 1 teaspoon honey. Instructions: ① Wash the romaine lettuce and cut it into small pieces. ② Put the apple chunks and romaine lettuce pieces into a juicer, add milk and blend well, then extract the juice. ③ Add honey to the mixture of milk, apple, and romaine lettuce and it's ready to drink.