Introduction: Dietary fiber can stay in the gastrointestinal tract for a longer time, is digested and converted into glucose slowly, and can detoxify and relieve constipation, having a significant effect on lowering blood lipids and blood sugar. Therefore, eating more foods rich in dietary fiber can effectively prevent and treat high blood pressure, high blood sugar, and high blood lipids.
1. Broccoli
Broccoli is rich in comprehensive nutrition and is known as the "crown of vegetables". It mainly includes protein, carbohydrates, fat, minerals, vitamin C, and carotene. Vitamin C can promote digestion and absorption, improve the metabolism of fats and lipids, especially cholesterol, and lower blood lipids.
The fiber content in broccoli is over 1.6%, making it very suitable for people with high blood lipids. Additionally, broccoli is a cruciferous vegetable and has a good anti-cancer effect.
Broccoli is a high-fiber vegetable that can effectively reduce the absorption of glucose by the gastrointestinal tract, thereby lowering blood sugar. The fiber absorbs water in the stomach and expands, forming a larger volume, which makes people feel full and helps reduce food intake, playing a certain role in weight control. Coarse fiber can also lubricate the intestines and relieve constipation, helping to clear out old stool and flatten the abdomen. Moreover, 100 grams of broccoli contains only 33 calories, making it an absolute top choice for weight loss enthusiasts.
Sausage Stir-fried Broccoli
2. Job's Tears
Job's Tears can lower blood lipids and blood sugar, promote metabolism, and has a diuretic effect, effectively improving edema. Moreover, Job's Tears is relatively low in calories, so you can eat more without worrying about gaining weight. And Job's Tears is rich in water-soluble fiber, which can improve constipation and clear accumulated toxins from the body.
Because Job's Tears contains various vitamins and minerals, it promotes metabolism and reduces the burden on the gastrointestinal tract. It can be used as a nourishing food for weak patients during or after illness. Regular consumption of Job's Tears is also effective for chronic enteritis, indigestion, and other conditions.
Job's Tears can enhance kidney function and has a heat-clearing and diuretic effect, so it is also effective for patients with edema. Modern pharmacological research has shown that Job's Tears also has anti-cancer effects. Its effective anti-cancer ingredients include selenium, which can effectively inhibit the proliferation of cancer cells and can be used as an adjuvant therapy for stomach cancer and cervical cancer.
For healthy people, eating Job's Tears regularly can make the body lighter and reduce the chance of tumors. Job's Tears also contains a certain amount of vitamin E, making it a beauty food. Regular consumption can maintain the skin's radiance and delicateness, eliminate acne and freckles, improve skin tone, and it has a certain therapeutic effect on warts caused by viral infections.
Winter Melon and Job's Tears Soup
3. Oats
Oats have the effect of lowering cholesterol and blood lipids, which is due to the rich dietary fiber in oats. This soluble oat fiber cannot be found in other grains.
The high-viscosity soluble fiber in oats can slow down the digestion time in the stomach, keeping people feeling full. Oats can lubricate the intestines and relieve constipation, causing the stool to become larger and increase in moisture, and cooperate with fiber to promote gastrointestinal peristalsis, playing a role in relieving constipation and detoxification.
It is a good choice to blend steamed oats into juice as a drink. You can also add other ingredients when blending, such as apples and raisins, for nutrition and to help with bowel movements!
Corn and Oats Milk Pudding
4. Celery
Celery is rich in fiber, so it is called a "high-fiber food", which can promote gastrointestinal motility and detoxification. At the same time, celery is very low in calories, and the water content in celery accounts for 95%. A celery stalk contains only about 4 to 5 calories (a normal adult needs about 1500-2000 calories per day). Therefore, celery is a great weight loss food. You can eat more of it when losing weight.
At the same time, the relatively high dietary fiber in celery, especially the blood pressure-lowering components, also has the effect of lowering blood lipids and blood sugar. In addition, celery leaves contain more carotene and vitamin C, so don't throw away the tender leaves when eating celery.
Celery and Red Pepper Stir-fried with Pork Slices
5. Apple
Apples contain dietary fiber and pectin, which are beneficial for gastrointestinal motility and clearing serum cholesterol. The calcium in apples helps metabolize excess salt in the body and eliminate edema. At the same time, apples are rich in potassium, which can relieve edema caused by excessive sodium intake and also has a diuretic effect. People who often eat apples have about 20% lower cholesterol than those who don't.
Apples contain a unique fruit acid that can accelerate metabolism and reduce body fat. Apples are rich in essential nutrients for the human body, which can meet the body's normal needs. At the same time, modern medicine has proven that apples can relieve constipation and have a good therapeutic effect on it. During weight loss, the special substances in apples can make the body's toxins excrete smoothly, thus quickly reducing weight and improving a person's physical condition.
Hot Apple Drink
6. Shiitake Mushroom
Shiitake mushroom is a type of fungus plant, and there are many varieties, which can be distinguished in detail by texture and season. Shiitake mushrooms contain a very special acidic component that can effectively lower blood lipids and cholesterol, helping the body lose weight quickly. In addition, fungus foods themselves have a powerful gastrointestinal cleansing function, so shiitake mushrooms are a very nutritious weight loss food.
Shiitake mushrooms are also rich in dietary fiber, which can promote gastrointestinal motility, help the body clear garbage, prevent symptoms such as poor bowel movements, and effectively reduce the abdomen. In addition, it can also inhibit the absorption of fat, and the weight loss effect is very good. Moreover, shiitake mushrooms are relatively low in calories, making them a great weight loss dish no matter how they are cooked.
In traditional Chinese medicine, shiitake mushrooms are considered neutral in nature and sweet in taste, with effects of promoting digestion, removing fat, anti-cancer, anti-viral, and lowering blood pressure. The cellulose contained in shiitake mushrooms can promote gastrointestinal motility, prevent constipation, and reduce the absorption of cholesterol by the intestines. Shiitake mushrooms also contain nucleic substances such as eritadenine, which can promote cholesterol breakdown.
Shiitake Mushroom and Fresh Shrimp Porridge
7. Hawthorn
First of all, hawthorn is a very good food for lowering blood lipids. Hawthorn contains triterpenes and flavonoids, which can lower serum cholesterol. The vitamin C in hawthorn has the effect of weight loss and lipid lowering. Therefore, hawthorn is a good choice for patients with hyperlipidemia. It has a good therapeutic effect on inhibiting the increase of serum cholesterol and triglycerides. Secondly, hawthorn is also a good food for lowering blood pressure; the flavonoids, hawthorn acid, and citric acid in hawthorn have a diuretic effect, dilate blood vessels, and thus lower blood pressure.
Some people also use hawthorn seeds, which also play a good role in promoting human health. Studies have shown that hawthorn seed pillows have good health care effects; because the volatile substances in hawthorn seeds are beneficial to unblock the meridians and regulate the health of the liver and head through the meridians. The hardness of hawthorn seeds is good for acupoints, and its volatile substances can also lower blood pressure. According to the "Compendium of Materia Medica" and "Bencao Congxin", it is recorded: "Treating hernia, promoting labor, antibacterial, helping digestion". In addition, long-term use of hawthorn seed pillows can also promote blood supply to the brain and protect the cervical spine. Because people generally sleep for about 7 hours, the smell of hawthorn seeds will linger around the head, thus slowly being absorbed. This slow absorption effect has a certain health effect.
However, some elderly people may experience acid reflux and other stomach discomfort after eating hawthorn and should use it with caution.
Osmanthus Hawthorn Cake
8. Onion
Many people know that eating onions can lower blood lipids, lower blood pressure, and prevent the formation of cerebral thrombosis. But they don't know the principle, nor do they know how to eat it most scientifically? How much is most appropriate to eat every day? Although onions have a pungent taste, the main reason they lower blood lipids is that they contain diallyl disulfide and amino acids, which have the effect of lowering lipids. Onions also contain prostaglandin A, a substance that can reduce blood viscosity, increase coronary blood flow, and lower and prevent the formation of thrombosis.
Onions also contain carbohydrates, dietary fiber, vitamin B, vitamin C, carotene, niacin, and calcium, iron, phosphorus. They have antibacterial and insecticidal effects, lower blood lipids, lower blood sugar, dilate blood vessels, lower blood pressure, and increase gastrointestinal secretion. They are also adjuvant materials for chest tightness, cough, thick sputum, dysentery, and rheumatoid arthritis. It is appropriate to eat 150 grams of onions daily. However, people with skin itching diseases and eye diseases or eye congestion should be cautious when using onions.
Onion Stir-fried with Beef
9. Carrot
Carrot is a vegetable we often eat in our lives, with a light and sweet taste that many people like. It can not only be eaten raw but also used as a side dish in dishes.
Carrots contain a large amount of biological potassium. After potassium enters the blood, it can emulsify the fat in the blood, effectively dissolve the hardened cholesterol plaques deposited on the blood vessel walls, and excrete these wastes out of the body. This achieves the effect of lowering blood lipids, cleaning blood vessels, and increasing vascular elasticity.
Other effects of carrots:
①Enhance resistance: The lignin in carrots can also improve immunity and indirectly kill cancer cells.
②Lowering blood sugar and lipids: Carrots can lower blood lipids, and at the same time, they can make adrenaline synthesize faster. In addition, it has many other effects, such as lowering blood pressure and strengthening the heart, so it is a very good dietary therapy for patients with hypertension and coronary heart disease.
③Benefiting the diaphragm and relaxing the intestines: Plant fiber increases gastrointestinal motility, promotes metabolism, prevents constipation, and has anti-cancer effects.
Carrot and Bean Curd Stick
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10. Kiwi
Kiwi is known as the "king of fruits". Kiwi contains a large amount of vitamin C and good soluble dietary fiber. Experts say that kiwi can not only relieve indigestion but also lower blood lipids and prevent cancer.
The fiber content of kiwi is quite rich. The rich fruit fiber can increase the speed of decomposing fatty acids, preventing excess fat from making legs thicker. The rich vitamin C it contains can also act as a powerful antioxidant and anti-mutagen to whiten the skin.
Kiwi Pudding