As people’s living standards continue to improve, most of the staple foods on the table have become refined rice and flour, but too much fine diet can cause people to suffer from rich diseases, such as hypertension. Daily adjustment of diet structure, control the intake of staple foods, reasonable eating staple food types, the inclusion of coarse grains in the daily diet, can play a role in lowering blood pressure, reduce the occurrence of hypertension complications. The following 3 kinds of convenient and nutritious recipes are recommended, so that the majority of hypertensive patients can eat at ease. 1, japonica rice cereal porridge Prepare 100g japonica rice, 30g oatmeal, soak japonica rice with cold water for half an hour, put it into a pot and simmer over low heat, add oatmeal after boiling, you can add the right amount of sugar according to your taste, stir well. This staple food can be eaten at all three meals, in which japonica rice can improve the body’s immune function and promote blood circulation, which can reduce the chances of hypertension. The crude fiber molecules contained in the japonica rice bran layer can promote gastrointestinal motility. The nutritional value of oatmeal is relatively high, can prevent cardiovascular diseases, has the effect of lowering blood pressure and enhancing physical strength. 2, white rice with some brown rice hypertension patients in the usual white rice, you can add the right amount of brown rice. Although white rice can provide the nutrients and calories needed by the body, but brown rice in the nutrients, especially crude fiber content is higher than white rice, the two with consumption, conducive to gastrointestinal peristalsis, not only can relieve stomach pain, constipation and other digestive system diseases, but also prevent hypertension and other cardiovascular diseases. It is recommended that brown rice be soaked in cold water for several hours in advance, and when steaming rice, it is best to mix two parts of white rice with one part of brown rice. 3, yam porridge yam can be used as a staple food, but also as a vegetable, can also be made into a snack or dessert, with the efficacy of the same source of medicine and food, is regarded as a good value for money “tonic”. Yam is rich in nutrients, containing amylase, choline, mucilage, protein, vitamins and other components, which are good for digestion and absorption in the spleen and stomach. References [1] Anonymous. Creamy oatmeal porridge [J]. Fitness Science, 2009. [2] Liu Zihan. Yam is recommended for patients with hypertension [J]. Senior Education (Senior Home), 2011(12):56-57. [3] Wan Shen Yao. Dietary management of hypertensive patients[J]. Liberation Army Health, 2000(6). [4] Cheng Guifang. Four meals a day for hypertensive patients[J]. Chinese health care nutrition, 2008(8):50-51. [5] Yang Dan. Different rice, feed different people[J]. China Food, 2015, No.670(6):24-25.