Spinach, rapeseed, and carrots: A complete guide to vegetable-based dietary therapy for patients with hypertension.

Spinach – Green Vitamin Capsule Daily Recommended Dosage: 100g Calories (100g): 28 kcal Sodium Content (100g): 85.2 mg Other Names: Flying Dragon Vegetable, Spinach Vegetable, Red Root Vegetable Properties and Channels: Cool in nature, sweet in taste, enters the large intestine and stomach channels Blood Pressure Lowering Code Blood Pressure Lowering Elements: Potassium, Folic Acid Reason for Lowering Blood Pressure: Spinach is rich in potassium, which is very helpful in controlling blood pressure. Potassium can eliminate excess sodium from the body, helping to lower blood pressure; spinach contains ample folic acid, which can maintain the integrity and health of blood vessel structure. Benefits Analysis: ◎ The nucleic acids contained in spinach can prevent aging and Alzheimer's disease. ◎ The carotene contained in spinach can be converted into vitamin A in the human body, which can maintain normal vision and the health of epithelial cells, and can also prevent infectious diseases. Dietary Therapy Reminder: Spinach contains oxalic acid. To avoid oxalic acid combining with calcium in other foods to form calcium oxalate and hinder calcium absorption, it is recommended to blanch the spinach in boiling water first, so that the oxalic acid dissolves in the water, then filter out the broth before cooking. Pairing Principles: Helps patients with anemia, chronic illness, weakness, and malnutrition to strengthen their constitution: Spinach + Eggs: Has the effects of promoting blood circulation, nourishing the five internal organs, and reducing the risk of stroke. Spinach + Carrots: Eating them together is not only nutritious, but also has the effect of nourishing the liver and blood. Spinach + Pork Liver: Lowers blood pressure. Nutritional Recipe Recommendation: Stir-fried Spinach Ingredients: 350g spinach Seasonings: Salt, white sugar, chicken essence (a little) Instructions: ① Heat oil in a wok until it reaches 50% of its maximum temperature. Add the spinach and stir-fry over high heat until softened and cooked through. ② Add a little salt and stir-fry evenly. ③ Add white sugar and stir-fry evenly. Add chicken essence and stir-fry until evenly mixed and flavorful. ④ Turn off the heat, cover the wok, and let it simmer briefly before serving. Spinach and Radish Soup Ingredients: 300g spinach, 30g carrot, fresh shiitake mushrooms, goji berries, preserved eggs, ginger slices (all in appropriate amounts) Seasonings: sesame oil, chicken essence, salt (all in appropriate amounts) Instructions: ① Wash and clean the spinach; wash the carrot and shiitake mushrooms and slice them; wash the goji berries; peel and dice the preserved eggs. ② Blanch the spinach, carrot slices, and shiitake mushroom slices separately in boiling water, then drain. Place the spinach in a bowl. ③ Heat oil in a wok, sauté the ginger slices until fragrant, add the preserved egg pieces and fry until golden brown. Add an appropriate amount of water, goji berries, shiitake mushroom slices, and carrot slices. Season with a little salt and chicken essence, drizzle with sesame oil, and pour into the bowl containing the spinach.

Rapeseed – A Top Choice for Therapeutic Vegetables Daily Recommended Intake: 70g Calories (100g): 12 kcal Sodium Content (100g): 53 mg Other Names: Brassica oleracea, Wild mustard greens, Wild vegetable, Wild mustard greens Properties and Channels: Cool in nature, sweet in taste, enters the liver, spleen, and lung channels Blood Pressure Lowering Secret: Dietary Fiber Reason for Lowering Blood Pressure: Rapeseed is rich in dietary fiber, which can bind with fat in the body, effectively preventing the formation of plasma cholesterol and promoting the excretion of bile acid metabolites, reducing the incidence of atherosclerosis, thus maintaining blood vessel elasticity and lowering blood pressure. Efficacy Analysis: ◎ The carotene and vitamin C in rapeseed Rich in various nutrients, these foods promote skin cell metabolism, effectively preventing rough skin and pigmentation, and keeping skin smooth. Rapeseed is one of the vegetables rich in vitamins and minerals, helping to enhance the body's immunity. Dietary reminder: Leftover cooked rapeseed should not be eaten overnight to avoid nitrite deposition, which can cause cancer. Pairing principles: Rapeseed + tofu has the effects of clearing heat and detoxifying, promoting body fluid production and moisturizing dryness. Rapeseed + yam and shrimp are rich in calcium; eating them together can promote calcium absorption. Rapeseed + shrimp lowers blood pressure. Nutritional recipe recommendation: Chicken Broth Braised Rapeseed Ingredients: 500g rapeseed Seasonings: Fresh chicken broth (appropriate amount), salt, chicken essence, and cornstarch (a little) Instructions: ① Wash the bok choy and quarter it. Bring a pot of water to a boil, add a few drops of vegetable oil, and blanch the bok choy until just cooked. ② Heat oil in a wok, add the bok choy and stir-fry briefly until softened. ③ Add chicken broth and simmer briefly. ④ Season with salt and chicken bouillon, thicken with cornstarch slurry, and serve. Garnish as desired. Mushroom and Bok Choy Soup Ingredients: 200g mushrooms, 100g bok choy, ginger (to taste) Seasonings: sesame oil, salt, cooking wine, mushroom broth (to taste) Instructions: ① Remove the stems from the mushrooms, wash and slice them; slice the ginger. ② Wash the bok choy, blanch in boiling water, and drain. ③ Place a pot on the stove, add water and mushroom broth, then add sliced ​​mushrooms, ginger slices, cooking wine, salt, and a little oil. Cook for about 30 minutes. ④ Add the bok choy and cook briefly. Finally, add a few drops of sesame oil to taste.

Carrots – the "Little Ginseng" of Vegetables Daily Recommended Intake: 50-100 grams Calories (100g): 46 kcal Sodium Content (100g): 25.1 mg Other Names: Red Radish, Red Mustard, Little Ginseng, Clove Radish Properties and Channels: Neutral in nature, sweet in taste, enters the heart, lung, spleen, and stomach channels. Blood Pressure Lowering Secrets: Potassium, Niacin Reasoning for Lowering Blood Pressure: Carrots are rich in niacin, which can lower cholesterol and triglycerides in the blood, help dilate blood vessels, and promote smooth blood flow, thereby stabilizing blood pressure. Efficacy Analysis: ◎ Carrots contain a large amount of dietary fiber, which can absorb a lot of water, promote intestinal peristalsis, and thus relieve constipation and detoxify, reducing the occurrence of intestinal diseases. ◎ Carrots contain Vitamin A... Carrots help boost the body's immunity and prevent epithelial cell carcinogenesis, thus possessing anti-cancer properties. Dietary Reminder: ◎ Avoid storing carrots with apples when refrigerating, as the ethylene emitted by apples can easily cause carrots to spoil. Pairing Principles: Nourishing blood and qi, with significant therapeutic effects for those with weak constitutions and insufficient yang qi: Carrots + Lamb: Lowers cholesterol, enhances immunity, and helps resist viral infections; Carrots + Bean Sprouts: Has a good therapeutic effect on night blindness caused by vitamin A deficiency; Carrots + Pork Liver: Lowers blood pressure. Recommended Nutritional Recipe: Radish and Green Bean Soup Ingredients: 150g carrots, 60g green beans, 50g cashews, appropriate amounts of potatoes, onions, and corn kernels. Seasonings: A little salt and chicken essence. Instructions: ① Wash and peel the carrots and potatoes, then dice them; wash the green peas and corn kernels; wash the cashews and soak them in water for a while; peel and dice the onion. ② Place a pot on the stove, add an appropriate amount of water, add the cashews, bring to a boil over high heat, then reduce to low heat and simmer for 10 minutes. Then add the diced carrots, potatoes, and onions, and cook for 6 minutes. Add the corn kernels and green peas, and continue to cook for 12 minutes. Finally, add salt and chicken essence to taste. Sweet and Sour Carrot Strips Ingredients: 250g carrots, a little green bell pepper and garlic Seasonings: salt, white sugar, aged vinegar, and oyster sauce, all in appropriate amounts. Instructions: ① Wash the carrots and shred them; shred the green bell pepper; mince the garlic. ② Pour an appropriate amount of water into a pot and bring to a boil. Add the shredded carrots and blanch for a while. Remove them, soak them briefly in cold water, and drain. ③ Heat oil in a pan, add the minced garlic and sauté until fragrant. Add the shredded green bell pepper and sauté briefly. ④ Add the shredded carrots and stir-fry until softened. Mix all the seasonings to make a sauce, pour it into the pan, and stir-fry evenly.