Diet and Nutrition

For normalize pressure developed a special diet: it is called the DASH-diet (Dietary Approaches to Stop Hypertension) and developed by U.S. researchers.
They agreed that with a bad family history you cannot do anything with loss weight. But in other cases high blood pressure is the reason of excess weight, excess water in the body
and even atherosclerosis - may be fighting well with helps of nutrition three times a day. Since being overweight are fighting like this: simply exclude from the menu sweet and fatty.
By getting rid of excess fluid gradually abandoning the salt. Natural salt is sufficient in fresh vegetables and fruits, and if you feel that your favorite dishes are fresh - use more seasoning.
To improve the cardiovascular system, eat more foods rich in potassium, magnesium, vitamins B6 and C.

What to eat?

Vegetables: zucchini, carrots, beets, turnips, cabbage (any), tomatoes, and cucumbers. Fruits: citrus fruits, apricots,
melons, bananas, grapes, strawberries, mango. Dried fruits, legumes, nuts, whole grains, low-fat milk and milk products, and lean fish and meat.

Recipe: Vegetable Salad

Mix 300 g tomatoes, boiled potatoes and apples, add a sliced banana and sour cream - an unusual salad that can be served, and as a garnish.

Nutrition for heart

A healthy heart?

The main enemy of the cardiovascular system - the "bad" cholesterol. Mayonnaise, butter and other cholesterol "bomb" causes the deposition of fat clots in the blood vessel walls
which slows down blood flow. Reduce intake of cholesterol is not enough - it is important to keep still for the vitamins and minerals,
of which "built" our vessels: potassium, magnesium, omega-3 and vitamins C, E, B12, B9 and B3. Nutritionists recommend that instead of mayonnaise salads, yogurt,
or fill in the extreme case of sour cream. Most eat fish and diversify food with the most basic techniques: Keep a jar on the kitchen table with nuts and dried fruits,
as well as make it a rule for every trip to the store to buy bunch of fresh greens. When cooking, add fresh herbs to any savory dish, the same applies to the nuts with dried fruit, and the usual vegetables.

What to eat?

Cottage cheese, yogurt, kefir, white fish (cod, flounder), oily fish (tuna, salmon), cereals (red and black rice, bulgur, buckwheat),
legumes, oatmeal cookies, nuts, crackers, egg protein, low-fat cheese, turkey , rabbit, boiled potatoes, mustard, vegetables and fruits.

Recipe: bulgur salad with

Ingredients:
100g bulgur;
2 lemons;
3 tablespoons olive oil;
1 head lettuce;
250g feta;
1 red onion, cut into half rings;
200g cherry tomatoes;
a big bunch of cilantro and parsley, coarsely chopped.

Pour boiling water over bulgur and leave until water is absorbed. Season with butter and lemon juice and pepper.
The other ingredients are chopped, mixed, added to the bulgur. Garnish with salad greens, or nuts can be.

Nutrition for eyes

Healthly eyes ...?

The most useful substance to our eyes - the carotenoid lutein. It strengthens the retina of the eye and acts as a natural UF-filter.
Unfortunately, our body is with you not synthesize lutein, so you can only get it from food. Most of lutein in dark green leafy vegetables
(spinach, broccoli, zucchini, Brussels sprouts, and romaine lettuce), as well as in berries (blackberries, blueberries, black currants, cherries, berries, Goji).
Ideally the day should eat no less than 7 mg of lutein, the fastest this "dose" can be obtained from spinach (100 g of spinach = 6 mg of lutein).

Other important minerals for the eyes - zinc and unsaturated fatty acids, and vitamins A, E and C.
To accurately observe the rule, get a simple rule: at each meal must eat at least a few vegetables and / or fruit.
So you get rid of bad snacks in the form of tea and buns. And remember, the deeper the color of the rind of fruits
and vegetables - the more it lutein and vitamins that are useful for the eyes. By the way, even the heat treatment increases digestibility of lutein.
So diversify your vegetable menu passerovkoy, quenching, and baking.

What to eat?

Broccoli, tomatoes, asparagus, mushrooms, squash, carrots, zucchini, eggplant, spinach, avocado, peppers, celery,
cabbage (all types), beans, persimmon, mango, kiwi, peaches, red grapes, citrus fruits.