One day I saw a friend who said that she had high blood pressure. The doctor told him to eat less salt, eat more potassium foods, and eat 3,500 to 4,700 milligrams of potassium per day. Sufficient potassium intake can fight sodium. The boost effect. The friend was puzzled to ask, how can we eat enough potassium? I propose the following countermeasures. Countermeasure 1: Eat at least 750 grams of vegetables a day, and put less salt when cooking. The Chinese residents' dietary guidelines recommend eating 300 to 500 grams of vegetables a day, which is recommended for healthy people. Hypertensive patients will increase. Among the 750 grams of vegetables, there are 250 grams of green leafy vegetables and 500 grams or more of other vegetables. Countermeasure 2: Eat 500 grams of fruit a day and choose the highest density of potassium nutrients. When choosing fruit, you can't just look at the level of potassium, but look at the "potassium nutrient density," which is the value of potassium divided by the calorie value. Which fruit has the greatest value and is the most effective for supplying potassium. If measured according to this indicator, bananas are no longer the best choice for potassium supplementation, and oranges and melons have better potassium supplementation. Countermeasure 3: Replace part of the staple food with potatoes. The so-called potato includes potatoes, sweet potatoes, taro, and yams. They all contain more than 10% of starch and can replace white rice flour as a staple food. The characteristics of this type of food is that compared with white rice, the density of potassium nutrients is particularly high, and it is also rich in vitamin C, which is beneficial for controlling blood pressure. Countermeasure 4: Select grains with high potassium content. Although the whole grains are similar in calories to rice, the potassium content is much higher. For example, the potassium content of millet and red adzuki beans is 5 and 14 times that of white rice, respectively. When cooking porridge, put some oatmeal or red beans, put a little millet or glutinous rice when cooking, are very good choices, the taste is also very good.
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