养心就是养命！8种护心硬菜，常吃帮你清理血管，心脏更安稳

温馨提示：食补仅为日常饮食调理，不能清理血管斑块，也不能替代药物。有冠心病、高血压等心血管疾病，请遵医嘱按时服药、定期复查，身体不适及时就医。

一、蒜蓉粉丝蒸鱿鱼

准备食材：鱿鱼1条，粉丝一小捆，金针菇一把，大蒜，小葱，小米辣，生抽，蚝油，白糖，食盐。

粉丝用温水提前泡软，不要用开水，开水容易把粉丝泡烂，后续蒸完容易糊成一团。泡好的粉丝铺在盘子底部，再铺上一层洗净切掉根部的金针菇。鱿鱼处理干净，去掉内脏和外皮，切成圆圈，摆在金针菇上面。

重点就是蒜蓉酱汁。大蒜剁成蒜末，分成两份，一份生蒜末留碗里，一份用热油浇上去，激发出蒜香，再把两份蒜末混合。加入两勺生抽，一勺蚝油，少许白糖，一点点盐，搅拌均匀。白糖不用多，只用来提鲜，不会吃出甜味。调好的蒜蓉酱均匀铺在鱿鱼圈上。

蒸锅水烧开之后，再把盘子放进去，大火蒸8分钟就关火，时间千万不要加长。蒸好取出，撒上葱花、小米辣，再淋一勺滚烫热油，“呲啦”一声香味直接出来。

粉丝吸收了蒜蓉和鱿鱼的鲜汁，味道比鱿鱼本身还受欢迎。不吃辣的家庭，直接去掉小米辣。如果喜欢汤汁多一些，摆盘的时候可以少量加一点清水，蒸出来的汤汁拌饭也很香。

二、酱香土豆片

食材：土豆2个、蒜蓉酱、孜然粒、孜然粉、辣椒粉、生抽、盐

详细做法：

1、土豆去皮切厚片，清水冲洗掉表面淀粉，防止粘锅；

2、开水下锅焯水3分钟至八分熟，捞出沥干水分；

3、热锅少油，下入土豆片中小火煎至两面微黄焦脆；

4、放入蒜蓉酱、干辣椒爆香，加生抽、盐简单调味；

5、最后撒上孜然粒、孜然粉、辣椒粉，大火翻炒出香即可出锅。

三、莴笋炒肉

食材准备：莴笋、瘦肉、蒜末、小米辣。

做法流程：

1.瘦肉清洗干净，然后切成肉丝，放入大碗中，接着加入适量的淀粉、生抽、老抽和花生油，再抓拌均匀，腌制十分钟备用。

2.莴笋去皮，清洗干净，然后擦丝备用，再热锅烧油，油热以后，放入腌制好的瘦肉丝煸炒，煸炒至变色后，盛出备用。

3.切好蒜末和小米辣，再热锅烧油，油热以后，放入蒜末和小米辣爆香，接着倒入莴笋丝煸炒，然后加入适量的食盐调味，继续翻炒至断生。

4.最后再加入炒好的瘦肉丝一起翻炒，放入适量的白糖和蚝油提鲜，最后继续翻炒均匀入味，即可出锅开吃。

四、韭菜煎蛋

食材：韭菜 1 把、鸡蛋 3 个、盐、食用油

做法：

1. 韭菜洗净切碎，鸡蛋打入碗中加少许盐搅匀；
2. 韭菜碎倒进蛋液混合均匀；
3. 热锅倒油，倒入韭菜蛋液，中火摊平；
4. 一面定型翻面，煎至两面金黄即可出锅。

五、豆豉辣椒蒸排骨

食材： 肋排300g、阳江豆豉1勺、青红椒碎（去籽，微辣即可）、姜蒜末。

做法：1、去血水： 排骨斩小块，泡冷水30分钟去血水，沥干。

2、腌制： 排骨加豆豉、姜蒜末、少许生抽、老抽、白糖、蚝油、一勺生粉抓匀，最后淋少许油，腌制20分钟。

3、蒸制： 将排骨平铺在盘中，撒上青红椒碎。水开后上锅，大火蒸20-25分钟（中老年吃建议蒸久一点，至脱骨软烂）。

4、点睛： 出锅后撒葱花，淋一勺热油（或省略，更清淡）。

六、凉拌鸡丝

所需食材：鸡胸肉300克、黄瓜1根、胡萝卜半根、香菜适量、蒜末3瓣、生抽2勺、香醋1勺、蚝油半勺、香油少许、白芝麻（参数丨图片）适量、料酒1勺、姜片3片、花椒粒10粒。

步骤：

1. 鸡胸肉洗净，冷水下锅，加入料酒、姜片和花椒粒，大火煮开后转小火煮15分钟，用筷子能轻松扎透即可捞出晾凉。
2. 煮鸡肉的同时，将黄瓜和胡萝卜切成细丝，香菜切段备用，蒜末放入小碗待用。
3. 鸡肉晾凉后顺着纹理撕成细丝，尽量撕得均匀一些，这样口感更好也更入味。
4. 调酱汁：碗中加入生抽、香醋、蚝油、香油，再舀入2勺煮鸡肉的原汤，搅拌均匀至蚝油完全融化。
5. 将鸡丝、黄瓜丝、胡萝卜丝、香菜段放入大碗中，撒上蒜末，淋入调好的酱汁。
6. 戴上一次性手套，用手抓拌均匀，让每一根鸡丝都裹上酱汁，静置5分钟入味。
7. 装盘后撒上白芝麻点缀，即可上桌享用，冷藏半小时口感更佳。

七、口蘑炒荷兰豆

食材：口蘑250g、荷兰豆150g、大蒜3瓣、盐少许、生抽半勺、食用油适量

制作步骤：

1. 口蘑用流水快速冲洗，不要长时间泡水，吸水会流失鲜味和钾；切掉根部硬蒂，切成均匀厚片。
2. 荷兰豆撕掉两侧老筋，洗净；大蒜去皮切成蒜片。
3. 干锅不放油，下入口蘑，中小火干煎2～3分钟，口蘑会慢慢析出鲜汁，煎至两面微微微黄，盛出备用。干煎可以锁住鲜味，营养流失更少。
4. 锅里放少许食用油，下入蒜片小火炒香，倒入荷兰豆，大火快速翻炒1分钟，炒到荷兰豆颜色变翠绿。
5. 倒回煎好的口蘑，加少许盐、半勺生抽，大火快速翻匀30秒就出锅，不要久炒，避免出水变软。

八、洋葱炒木耳

食材：洋葱半个、干木耳一小把、蒜2瓣、少许盐

详细做法

1. 干木耳冷水提前泡发，撕成小朵；开水下锅焯水2分钟，捞出沥干。

2. 洋葱切粗丝，蒜切片备用。

3. 热锅放少量食用油，蒜片小火爆香，放入洋葱翻炒至微微变软。

4. 倒入木耳，加少许盐翻炒均匀即可出锅。

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http://hefeilai.com/images/logo.asp?/ArTicle/details/289758.sHTmL
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日常坚持少盐少油，少吃重油重糖食物；配合适度散步、保持情绪平稳、保证充足睡眠，更利于心血管健康。