心脏天生怕这8样菜！吃饭时换着吃，血管通了心肌强，越吃越年轻

温馨提示：食疗仅为日常饮食调理，不能替代药物治疗与就医，有心脏相关疾病请遵医嘱规范治疗。

适合护心的菜品，低脂高纤、少油少盐，清淡鲜香，日常轮换吃，减轻血管负担。下面附上详细做法。

一、小炒三鲜

食材

主料：鱿鱼1条、鲜虾8个、猪梅花肉、红黄彩椒、荷兰豆适量

调料：姜蒜、食用油、生抽、蚝油、适量糖、胡椒粉、淀粉、少许盐

制作步骤

1、鱿鱼洗净后，在内侧切麦穗花刀再切块；鲜虾洗净去壳开背去虾线；猪肉切片备用。

2、虾仁和猪肉用少许盐、胡椒粉和淀粉抓匀腌制10分钟，口感会更嫩滑。

3、锅中水烧开，加少许盐和油，先下彩椒、荷兰豆等蔬菜烫1分钟，再下鱿鱼烫10秒左右，迅速捞出沥干备用。

4、热锅热油，下姜蒜爆香，放入腌好的肉片和虾仁大火炒至变色。

5、倒入焯好水的鱿鱼和蔬菜，淋入生抽、蚝油、少许糖和淀粉水、全程大火快速翻炒1-2分钟即可。

二、山药莲子排骨汤

所需食材： 铁棍山药300克、干莲子50克、排骨500克、枸杞10克、姜片4片、葱结1个、料酒10毫升、盐5克、清水1500毫升。

步骤：

1. 干莲子提前用温水浸泡2小时，泡软后去掉莲心，避免汤味发苦。
2. 排骨剁成小段，冷水下锅，加入姜片和料酒，大火煮开撇去浮沫，捞出冲洗干净。
3. 铁棍山药去皮切成滚刀块，放入淡盐水中浸泡，防止氧化变黑。
4. 将焯好的排骨、泡好的莲子、姜片和葱结一同放入砂锅，加入1500毫升清水。
5. 大火烧开后转小火慢炖40分钟，让排骨和莲子的营养充分释放到汤中。
6. 放入山药块，继续小火炖煮20分钟，直到山药软糯、排骨脱骨。
7. 出锅前5分钟加入枸杞和盐调味，拣去葱结和姜片，即可盛出享用。

三、豆芽炒肉丝

材料：黄豆芽400克，猪瘦肉150克，芹菜段80克，红辣椒2个，生姜3片，生抽2勺，盐少许，淀粉1勺，食用油适量

制作步骤：

1. 瘦肉切成细丝，加生抽、淀粉抓匀，腌制10分钟；豆芽摘去根部洗净，芹菜切段，红椒切细丝备用。
2. 锅中倒油烧热，下入肉丝快速滑散，炒至变色后盛出。
3. 留底油，放入姜片爆香，倒入豆芽、芹菜、红椒大火翻炒1分钟，炒至微微断生。
4. 倒回炒好的肉丝，加盐调味，继续大火翻炒30秒即可出锅。

四、葱花鸡肉粥

所需食材：圆粒粳米80克，新鲜鸡胸肉100克，小香葱2根，生姜1片，料酒半勺，白胡椒粉少许，食用盐少许，清水1000毫升，香油几滴。

步骤：

1. 圆粒粳米淘洗2遍，不要过度搓洗避免流失表层米油，淘好后放入清水中浸泡30分钟，让米粒充分吸饱水分，后续煮的时候更容易快速煮开花。
2. 鸡胸肉去掉表面的筋膜，切成细细的鸡肉丝，放入碗中加半勺料酒、少许白胡椒粉抓拌均匀，腌制10分钟去腥，让鸡肉丝提前入底味。
3. 生姜切成细细的姜丝，小香葱切成小葱花，泡好的粳米捞出沥干，全部倒入砂锅中，加入1000毫升清水，开大火把水完全烧开。
4. 水开后转最小火慢炖20分钟，期间每隔几分钟轻轻推动锅底，避免米粒粘底糊锅，煮到米粒完全开花，粥底浮现出厚厚的米油。
5. 把腌制好的鸡肉丝和姜丝一起倒入砂锅中，用筷子快速轻轻搅散，避免鸡肉丝粘成一团，继续小火慢炖8分钟，让鸡肉丝完全熟透。
6. 往粥里加入少许食用盐和少许白胡椒粉调味，轻轻搅拌均匀，调味一定要清淡，不要放重口调料，避免晚上摄入过多盐分加重身体负担。
7. 关火之后撒上全部的小葱花，滴入几滴香油增香，焖3分钟让葱花的香气完全融入粥里，放至温温的状态就可以直接盛出食用。

五、鲜菇炒秋葵

食材：秋葵200g，鲜香菇5朵，大蒜3瓣，盐少许，食用油

制作过程：

1、秋葵洗净，切掉根部；香菇洗净切片。锅中水烧开，放秋葵焯水1分钟捞出，斜切成段。

2、热锅倒油，蒜片爆香，放入香菇翻炒2分钟。

3、加入秋葵，大火快速翻炒1分钟。

4、加盐调味，翻炒均匀出锅。

六、节瓜炒虾皮

准备食材：虾皮、节瓜、姜蒜末、葱段。

做法步骤：

1、节瓜去皮切薄片，然后把虾皮、姜蒜末和葱段准备好。

2、热锅烧油，油热以后，放入姜蒜末爆香，接着倒入虾皮翻炒出香味，然后倒入节瓜一起翻炒。

3、再往里加入适量的食盐和生抽调味提鲜，接着继续翻炒均匀入味，然后淋入少许清水焖煮三分钟。

4、最后放入一把葱段大火翻炒收汁，即可出锅开吃。

七、排骨玉米汤

食材：排骨 300 克、玉米 1 根、大葱 1 段、生姜 1 块、料酒 15 毫升、盐 3 克。

做法：

1. 排骨洗净，冷水下锅，加入生姜片、料酒，焯水 5 分钟，撇去浮沫后捞出用清水冲洗干净。
2. 玉米切段，大葱切段，生姜切片。
3. 将排骨、玉米、葱段、姜片放入砂锅中，加入足量清水。
4. 大火煮开后转小火炖煮 1 - 1.5 小时，至排骨熟烂，加入盐调味。

八、韭菜粉丝蒸蛎黄

食材：新鲜蛎黄、细粉丝、韭菜、姜丝、生抽、蚝油、食用油

做法：

1. 粉丝用温水泡软，剪短平铺盘底。
2. 蛎黄冲洗干净，摆放在粉丝之上，放上姜丝去腥。
3. 蒸锅水沸腾，放入盘子大火蒸5分钟。
4. 倒掉盘内蒸出来的汁水，铺上切好的韭菜段。

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