Do you still have to eat rice, noodles, and white bread for every meal? Although eating these staple foods is very healing, they often make your blood pressure go up and down, like riding a roller coaster. In fact, these refined starches not only raise blood sugar quickly, but also easily cause insulin resistance. In the long run, they may also increase the risk of metabolic syndrome and hypertension!

High glycemic index is closely related to metabolism and blood pressure

According to a 2016 study by "Cereal Foods World", refined starch with a high glycemic index is closely related to metabolic syndrome and hypertension; in contrast, whole grain foods rich in fiber, such as quinoa and brown rice, have obvious benefits in stabilizing blood pressure. If you want to stay away from high blood pressure, it’s not about eating less, but about “becoming smarter”!

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How to change it? Take a look at these high blood pressure-friendly staple food options

1. Quinoa: A small quinoa, but it contains a lot of nutrients! It is rich in potassium, magnesium and dietary fiber, which helps relax blood vessels, excrete sodium and lower blood pressure. According to a 2016 study in "The Journal of Nutrition", a whole grain diet can significantly reduce diastolic blood pressure (approximately -5.8 mmHg), which is particularly beneficial for overweight people.

2. Brown Rice: Don’t underestimate this “brown rice”. It is chewier than white rice and has a lower glycemic index. Ingesting brown rice can reduce blood sugar fluctuations after meals, reduce the secretion of insulin, and thereby stabilize blood pressure. According to a 2014 study in the "FASEB Journal", whole grains can lower diastolic blood pressure and pulse pressure better than refined grains, and also have a bonus effect on cardiovascular health.

3. Sweet Potato: Sweet potato is not only sweet, but also has a strong potassium content! Potassium helps the body excrete excess sodium and is very helpful in improving high blood pressure and edema. Combined with dietary fiber and antioxidant ingredients, it is nutritious and satiating.

The life notes of nutritionist mother Xiaojing pointed out that this is the right way to eat quinoa rice + steamed salmon + spinach. Compared with the traditional "white rice + braised pork bento", this combination not only reduces sodium and controls sugar, but also enhances blood vessel elasticity and avoids high blood pressure!