How do people with "three highs" eat on a daily basis? Experts give the answer

Hypertension, type 2 diabetes and hyperlipidemia are collectively referred to as the "three highs", which often co-exist. According to statistics, the prevalence of the "three highs" among the elderly aged 60 and above in my country is as high as 10%, and the prevalence among the 45-60 age group is 7.6%, and the control rate is not ideal.

In addition to drug treatment, daily dietary intervention is the top priority for people with "three highs". Many patients' blood pressure, blood sugar, and blood lipids have not yet reached the level of medication, and only need to adjust their diet on a daily basis. How should daily diet be adjusted? How to control "three highs" through diet, this article will answer one by one.

1. Reasonable diet and scientific diet

1. Balanced diet with moderate energy

(1) Eat a variety of foods and avoid being picky eaters to ensure balanced nutrition.

(2) Based on body needs, personal weight and activity level, calculate the amount of energy needed each day [105-126 kJ (25-30 kcal)/kg]. Carbohydrates should account for 45%-60% of total daily energy.

(3) Eat regularly and avoid overeating.

2. Smart combination of staple food, eat both coarse and fine food

(1) Appropriately reduce the intake of refined white rice and noodles.

(2) Increase the intake of whole grains and potatoes, with whole grains or beans accounting for 1/4 to 1/2 of the total grain intake.

3. Use the right amount of oil and choose the right oil

(1) The total daily dietary fat energy supply ratio is 20%~35%.

(2) The intake of saturated fatty acids should not exceed 10% of total energy, and trans fatty acids should not exceed 2%.

(3) Reduce the intake of high-fat foods such as fried foods and animal offal.

4. High-quality protein, eat more fish, shrimp and milk

(1) The daily protein energy supply ratio is 15%~20%, of which high-quality protein should account for more than 50%.

(2) Milk, fish, shrimp, soybeans and their products are important sources of high-quality protein.

5. Eat more fruits and vegetables, and fiber is essential

(1) Daily intake of 25-40 g of dietary fiber, including 7-13 g of water-soluble dietary fiber.

(2) Eat more fresh vegetables and fruits. It is recommended to eat at least 500 g of fresh vegetables and fruits per day, with dark vegetables accounting for more than 50%.

6. Drink more water to stay healthy

(1) Adults should drink at least 1500 ml of water per day.

(2) For elderly people aged 65 years and above, provided their heart function is normal, the daily water intake should be 1500-1700 ml.

7. Use less salt and keep the taste light

(1) Daily salt intake should be controlled within 5 g.

(2) Reduce the consumption of sodium-containing condiments and pickled foods.

2. Eating Pattern

A personalized dietary pattern can be implemented based on a low-salt, low-fat diabetic diet according to differences in age, gender, weight, lifestyle habits, occupation, and place of residence.

1. Eastern healthy dietary pattern

(1) Characteristics

The Oriental Healthy Diet is mainly popular in China's eastern coastal areas, such as Zhejiang, Shanghai, Jiangsu and Fujian. This diet emphasizes eating light food with less salt; a rich variety of food, with grains as the main staple food; eating more vegetables and fruits; eating fish and shrimp and other aquatic products frequently; and at the same time, milk and beans are also indispensable. In addition, this diet also encourages people to exercise more.

(2) Advantages

This eating pattern may help reduce the risk of high blood pressure, cardiovascular disease, and certain cancers while maintaining a healthy weight.

2. Chinese heart-healthy diet

(1) Characteristics

The Chinese Heart Healthy Diet is a dietary pattern specially designed by a team of Chinese experts for heart health. It includes 4 different cuisines (Shandong cuisine, Huaiyang cuisine, Cantonese cuisine, and Sichuan cuisine). This dietary pattern focuses on reducing the intake of sodium and fat, especially the intake of dietary cholesterol, which should be controlled below 300 mg per day. At the same time, it encourages increasing the intake of protein, carbohydrates, potassium, magnesium, calcium, and dietary fiber.

(2) Advantages

This eating pattern helps reduce the risk of heart disease and high blood pressure, improves blood lipid levels, and aids in weight management.

3. Diet to Stop Hypertension (DASH diet)

(1) Characteristics

The DASH diet is a dietary pattern designed by the United States to prevent and treat high blood pressure. It emphasizes eating more fresh vegetables and fruits, choosing low-fat or fat-free dairy products, and eating poultry, fish, soy and nuts in moderation. At the same time, it recommends eating less sugar, sugary drinks and red meat, and limiting the intake of saturated fat and cholesterol. In addition, the DASH diet is also rich in trace elements such as potassium, magnesium, and calcium, as well as high-quality protein and fiber.

(2) Advantages

The DASH diet has been shown to significantly lower blood pressure and help reduce the risk of heart disease, stroke and certain cancers. It also helps control weight and improves blood lipid levels.

3. Eat regularly and share meals reasonably

1. Eat regularly and eat healthy

(1) Eat on time every day and avoid skipping one meal and skipping the next.

(2) Decide how much to eat based on your physical condition and activity level, and avoid overeating.

(3) Chew your food slowly and thoroughly when eating. This helps with digestion and allows the body to better absorb nutrients.

2. Fixed meal times and amounts

It is best to fix the time and amount of meals every day so that the body will get used to it and it will be better for your health.

3. Adjust your diet according to your physical condition

Decide whether meals need to be separated, when to separate meals, and how to separate meals based on the patient's specific situation (blood sugar level, etc.).

References

Beijing Hypertension Prevention and Treatment Association, Chinese Society of Gerontology and Geriatrics, Beijing Community Health Association, etc. Chinese expert consensus on primary care prevention and treatment of hypertension combined with type 2 diabetes and dyslipidemia in adults (2024 edition) [J]. Chinese General Practice, 2024 (27): 1-24.