Prevent diseases are the most powerful weapon "is not an injection and take medicine, but only three meals a day. Recently, the national top of 22 medical nutrition experts, according to the nutritional value and prevent diseases such as the function of the principle of the global food evaluation, to select the way in the integrated rank the top three--the United States cardiopulmonary and blood institute and the national institutes of health in the recommended to prevent hypertension (DASH) diet and treatment way change the way sex (TLC) way, and our diet familiar the Mediterranean diet way, experts were held up as together the most healthy 3 kinds of eating pattern--

    The most healthy diet of 3 kinds of ways

    The top three dietary patterns, what exactly is it? What are the desirable place? Listen to nutrition and health preserving for your reading. One home

     DASH diet

    This is the first time the medical profession provide global most clear step-down diet. Research shows that, want to follow this principle, 2 weeks of blood pressure will declined obviously, and after eight weeks can eat less a blood pressure drugs.

    【 food to eat more whole valley principle 】 food and vegetables, this kind of food are rich in fiber, calcium, protein and potassium, helps to control or reduce high blood pressure; Moderate poultry and fish eat thin good heart; Eat more fruit, and refused to dessert; Limit salt intake, best with chili sauce and lemon replace extra salt.

     【 recommend recipes 】 breakfast: a oatmeal, a banana and a low-fat milk.

     Lunch: a whole wheat bread, chicken and salad (cucumber, tomatoes). Snack: almond (no salt), raisins and a half cup fat-free yogurt fruit without sugar.

     Dinner: 85 g beef and beef soup, green beans, potatoes, Onions, an apple, 1 cup of low-fat milk.

    【 expert comments 】 nanjing medicine hospital of medical director JuJuan: eat more whole grains and vegetables to hypertension patients really has the advantage, but people with high blood pressure in the limited under the premise of salt still had better do a balanced diet, besides daily intake of certain amount grains, fruits, vegetables, milk, animal protein, can not only eat vegetarian food, eat every day some volunteers also is necessary. High blood pressure patients healthy meal structure should include a certain amount of animal protein. Because the animal protein contains amino acid and the demand of human body fat, is that of proteins that can't be irreplaceable plants, animal protein is the main source of eggs, beef, mutton, milk, etc. Recommend recipes breakfast and dinner in the Chinese common people can draw lessons from lunch, but western features, the whole wheat bread for lunch with two rice (rice, millet), grains or buckwheat rice porridge, salad mix can change the jellyfish cucumber silk, mix the tomatoes or steamed eggplant.

     The Mediterranean diet

     Good health, prevent heart and brain cancer and diabetes control.

     【 diet principle 】 try to eat less red meat and eat more fruits and vegetables, sugar, olive oil and fish, nuts, whole valley such as food, dinner drink red wine.

    【 recommend recipes 】 breakfast: one cup of yogurt, strawberry and honey. Lunch: green vegetables and a tomato, a staple food (rice, noodles), plain boiled water. Snack: almond and peanuts. Dinner: fish, whole wheat bread, a small glass of red wine.

     【 expert comments 】 nanjing university of traditional Chinese medicine health director of the teaching GuoHaiYing rehabilitation professor: dinner eating less red meat and sugar indeed beneficial the heart and brain health. Red meat is a nutrition, the word on that before cooking show red meat, specific for all mammals such as pork meat is almost a red meat. Red meat contains high saturated fat, some studies show that red meat in the form of colorectal cancer plays a large role. Moderate amounts of red meat is allowed, but the problem is cooking method must science, as far as possible with steaming, boiling, the cup, and less oil Fried Fried. Eat more fruits and vegetables, olive oil and fish, nuts, and the valley of food and other heart and brain health role all familiar with, why the original points out that the dinner drink wine and not other wine? Many readers know, leading to friends cardiovascular culprit is high blood levels of cholesterol and blood fat, high levels of wine polyphenols "resveratrol" can reduce bad cholesterol in the blood and blood fat content, and to lessen atherosclerosis and heart disease. So, evening drink red wine on a still have certain the health care effect, the problem is to remember the original said is "drink", not the more the better.

    TLC diet

     All of the low adipose food, in lower high cholesterol is very effective, insist on six weeks, bad cholesterol level can be reduced by 8% ~ 10%, so special is important to improve cardiovascular health.

     【 principle 】 eating fish and chicken skin, be sure to go to eat contains too much saturated fat red meat had better not eat; Eat more fruit and vegetables, Avoid whole milk products, fat pork and Fried food.

     【 recommend recipes 】 breakfast: oatmeal, coffee or low fat milk. Lunch: chicken, rice, apple. Snack: sunflower, no sugar yogurt. Dinner: rice, west blue flower.

    【 expert comments 】 nanjing natural medicine health professional committee secretary general, rehabilitation associate professor: born in cardiovascular disease on food is "not know the most about what to eat," but few know "the most delicious, what" we all know the chicken skin, fish skin fat content is higher, on the cardiovascular health, but few know adverse cardiovascular benefits of sunflower. Sunflower contains rich plant oil, carotene, linoleic acid, and contains protein, carbohydrate, DuoZhong vitamin and zinc, iron, potassium, magnesium and trace elements. Sunflower fat can reach up to about 50%, which mainly for not saturated fatty acid, and no cholesterol. The sunflower linoleic acid can amount to 70%, help to reduce human blood cholesterol level, be beneficial to protection cardiovascular health, is cardiovascular disease good snacks. The west blue cast mentioned in ancient westerners recommended as "a good medicine" and "the poor doctor", the blue flower contain flavonoids can reduce the incidence of cardioascular disease. The blue flower of vitamin K and maintenance of the blood vessels, not easy to break. Toughness So, cardiovascular disease have for dinner some west blue flower is a good choice. (YangPu)