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High Blood Pressure Diet and Chinese Food


High blood pressure diet aims to keep your blood pressure at a healthy level. You might have known that what you eat or don't eat may reduce blood pressure or prevent it from getting high. Having blood-pressure-friendly food is a safe and effective way to lower the risk of heart disease and reach your health goal.

However, some people who love Chinese food and want to be healthy may find that they face a difficult choice: either sacrificing the food they love or loving the food at the cost of their health.

Do we really have to choose between Chinese food and health? Is it a "either...or..." question?

NO. You can have delicious Chinese food and your precious health all at the same time. Food is such a big part of life, and having the food we love makes life much more enjoyable. What you need to do to keep your favorite food, no matter if it's Chinese food or not, is actually very simple: choose the right materials and condiments to put in your cooking.

That's why there are numerous people in China and in other parts of the world who eat Chinese food every day, even every meal, and still enjoy a good health profile.

The Common Culprits That Make Chinese Food SEEM Unhealthy and How to Solve the Problem

Any cuisine can be unhealthy if the materials and condiments used aren't healthy. Chinese dishes aren't immune to it. The common culprits that makes a dish unhealthy are:

  • High sodium soysauce
  • Deep-frying cooking method: It's high in calories and if the frying oil in restaurants isn't changed often, it may be a potential health hazard to their patrons.

To solve it: repleace high sodium soysauce with low sodium ones and use the deep-frying method sparsely.

Recommendations for Healthy Chinese Dishes:

Research shows that potassium, magnesium, and fiber are important for high blood pressure diet. The ideal food group is fruits and vegetables. They are high in potassium, magnesium, and fiber and low in sodium. You can try the following sample veggie recipes, using low sodium soysauce and salt:

Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium. Plant protein also helps you keep blood pressure under control. The items below are rich in protein:

  • Broccoli
  • Brown rice
  • Beans (say 'yes' to soy )
  • Whole grains
  • Nuts
  • Seeds

If you use these ingredients in your high blood pressure diet and cook the dishes the Chinese way, you'll have healthy Chinese food at the comfort of your own home. Try these sample recipes, using low sodium soysauce or salt.

Veggies + poultry samples:

Nuts/seeds + poultry samples:

Other dishes that are good for blood pressure (links wil be added soon):

  • Tomatoes and eggs
  • Tomato eggdrop soup
  • Tomato chicken
  • Flaxseed pancake

While you're preparing your dishes, using a rice cooker to cook brown rice for you. After you've done your dishes, the rice will also be ready.

If you don't like brown rice, it's OK. You can make white rice healthier by adding other whole grains into the same pot, such as organic quinoa. It can add some texture to white rice and is especially good when it's stir fried.

Besides the above mentioned food groups, fish, fat-free or low-fat milk and milk products are good for you if you have blood pressure concerns. Limit the sodium intake to 1,500 milligrams per day and limit your access to red meat. There are some very tasty Chinese recipes for red meat, sparsely trying them or just staying away from their good smell will help you maintain good blood pressure.

Drinks that help regulate blood pressure:

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