The following foods are recommended

1. Vegetables

Spinach: Spinach is rich in iron, potassium, magnesium and other minerals and folic acid, vitamins and other nutrients, with lower blood pressure, lower cholesterol, improve blood circulation and other effects. It is recommended to consume 100-200 grams of spinach per day, which can be fried, boiled in soup or made into cold dishes.

Tomatoes: Tomatoes are rich in antioxidants such as vitamin C and lycopene, which are able to lower blood cholesterol and triglyceride levels and reduce the risk of blood clots. It is recommended to eat 1-2 tomatoes per day, which can be eaten raw, cooked or made into soup.

Kelp: Kelp is rich in minerals such as iodine, potassium, magnesium and nutrients such as dietary fiber, which helps to lower blood pressure, regulate blood lipids and blood sugar levels. It is recommended to take seaweed 1-2 times a week, which can be stewed in soup, stir-fried vegetables or made into cold dishes.

2. Fruits

Apples: Apples are rich in nutrients such as pectin, dietary fiber and vitamin C, which can lower blood cholesterol levels and reduce the risk of cardiovascular disease. It is recommended to consume 1-2 apples per day, which can be eaten raw or juiced.

Bananas: Bananas are rich in nutrients such as potassium and vitamin B6, which help lower blood pressure and regulate heart function. It is recommended to consume 1-2 bananas a day, which can be eaten directly or made into drinks such as banana milk.

Kiwi fruit: Kiwi fruit is rich in nutrients such as vitamin C and dietary fiber, which can enhance blood vessel elasticity, lower blood pressure and reduce the risk of blood clots. It is recommended to consume 1-2 kiwifruit per day, which can be eaten raw or juiced.

3. Nuts

Walnuts: Walnuts are rich in omega-3 fatty acids and many vitamins, minerals and other nutrients, can reduce blood cholesterol levels, reduce inflammation and improve cardiovascular function. It is recommended to consume 10-15 grams of walnuts per day (about 2-3), which can be eaten directly or made into walnut paste.

Almonds: Almonds are rich in nutrients such as vitamin E and dietary fiber, which can reduce blood pressure, regulate blood lipids and enhance blood vessel elasticity. It is recommended to consume 10-15 grams of almonds per day (about 10-15 almonds), which can be eaten directly or made into drinks such as apricot milk.

Cashew nuts: Cashew nuts are rich in nutrients such as unsaturated fatty acids and protein, which can reduce blood cholesterol levels, enhance blood vessel elasticity and improve cardiovascular function. It is recommended to consume 10-15 grams of cashews per day (about 10-15), which can be eaten directly or made into cashews.

4. Meat and fish

Lean pork: Lean pork is rich in nutrients such as high-quality protein and B vitamins, which can provide the energy and nutritional support the body needs. It is recommended to consume 50-75 grams of lean pork per day (about 1-2 pairs), which can be stir-fried, stewed soup or made into braised meat.

Fish: Fish is rich in nutrients such as omega-3 fatty acids and protein, which can lower blood cholesterol levels, reduce inflammation and improve cardiovascular function. It is recommended to consume fish 2-3 times a week (about 100-150 grams each time), which can be cooked by steaming, boiling soup or braising.

5. Dairy products and beans

Fresh milk: Fresh milk is rich in nutrients such as high-quality protein, calcium and vitamin D, which help lower blood pressure and improve cardiovascular function. It is recommended to consume 250-500 ml of fresh milk per day (about 1-2 cups), which can be drunk directly or made into milk drinks.

Soybeans: Soybeans are rich in nutrients such as high-quality protein, dietary fiber and a variety of minerals, which can reduce blood cholesterol levels, improve cardiovascular function and prevent diseases such as osteoporosis. It is recommended to consume 30-50 grams of soy beans per day (about half a cup), which can be made into soy milk, tofu or stir-fried vegetables.

Learn to drink water properly

Here are some detailed recommendations for drinking water, including when to drink, how much to drink, and the analysis and reasons behind it:

First, drinking water precautions

1. Choose healthy water source: preferentially choose natural mineral water or purified drinking water. The minerals and trace elements in these water sources have health benefits while reducing the presence of potentially harmful substances.

2. Control water temperature: It is recommended to drink warm water, about 25 ° C. Water at this temperature has higher biological activity and can better moisturize cells after entering the body. Too cold or too hot water can irritate blood vessels and be unhealthy.

3. Avoid direct drinking of raw water: raw water may contain harmful substances such as bacteria and viruses, and direct drinking may lead to health problems such as gastrointestinal diseases. Therefore, make sure the water is safe before drinking.

4. Do not replace water with drinks: Although drinks contain a certain amount of water, they also contain sugar, additives and other ingredients, long-term drinking may cause a burden on the body. Plain water is the healthiest drink choice.

Second, the best time to drink water

1. After getting up in the morning: After a night's sleep, the body is in a state of water shortage. Drinking a cup of warm water at this time helps to replenish water, speed up metabolism, and expel waste and toxins from the body.

2. Half an hour before meals: Drinking water half an hour before meals helps to increase gastric secretion, improve appetite and digestion. At the same time, it can also avoid the feeling of thirst caused by too dry food.

3. Between meals: Drinking proper water between meals helps to maintain the body's water balance and avoid dehydration caused by activities such as work and study.

4. Before and after exercise: Proper drinking water before and after exercise can replenish the water lost due to sweating and maintain the normal function of the body. At the same time, it also helps reduce fatigue after exercise.

5. One hour before going to bed: you can avoid dehydration caused by sweating or breathing during sleep. However, pay attention to avoid excessive drinking water, so as not to affect the quality of sleep.

Third, the amount of water

Adults should keep their daily water intake at about 1500-2000 ml.