Eat wisely to prevent diseases! Eating right is effective in preventing the "three highs"

Hypertension, high blood sugar, and high blood lipids are usually common diseases among the middle-aged and elderly. However, with the improvement of living standards and the acceleration of the pace of life, these "rich diseases" are gradually becoming younger. How to control the "three highs" through diet? Find out in this article.

Eat more "blood pressure medicine" on the table

1. Eat enough vegetables and fruits

Green leafy vegetables contain trace elements such as potassium and magnesium. Chinese cabbage, rapeseed, and spinach are recommended. At the same time, it is recommended to choose fruits rich in potassium and low in calories, such as bananas, oranges, and cantaloupe.

2. Whole Grains

Appropriately reduce the amount of refined white rice and flour, and replace it with whole grains, such as buckwheat, oats, millet, brown rice and corn, etc. At the same time, potatoes can be used as the staple food of people with high blood pressure, and their potassium content far exceeds that of other staple foods.

3. Skim or low-fat dairy products

Dairy products are good for lowering blood pressure, but fat will increase the burden on blood vessels in patients with hypertension. It is recommended to choose skim, low-fat dairy products, plain yogurt, etc.

4. Poultry and fish

Chicken breast has relatively low fat content, and deep-sea fish is rich in polyunsaturated fatty acids, which are helpful in preventing dyslipidemia and cardiovascular and cerebrovascular diseases.

5. Beans and nuts

Beans do not contain cholesterol and can provide high-quality protein and dietary fiber. Nuts are rich in unsaturated fatty acids and minerals, which help prevent cardiovascular and cerebrovascular diseases.

Keep in mind the "four musts" to control blood sugar

1. Eat three meals regularly

Diabetics must eat regularly, at regular times and in fixed quantities. Eat at least three meals a day, with an interval of 4 to 5 hours between meals. Patients who inject insulin or are prone to hypoglycemia can take out some food from the three meals and have 2 to 3 snacks.

2. Eat a variety of foods

Especially for diabetics, it is important to have a diversified diet and not to be partial to a certain type of food. The daily diet can be broken down into: 1 bag of milk, 200-250g of carbohydrates, 3 units of high-quality protein (1 unit of high-quality protein = 1 liang of pork = 2 liang of fish = 1 egg), 500g of vegetables, and about 50g of lean meat. Eat marine fish 2-3 times a week, and take more eggs, milk, and soy products.

3. Choose complex carbohydrates

In their daily diet, diabetics should choose complex carbohydrates, especially vegetables, beans and whole grains rich in fiber. Sweet potatoes or purple sweet potatoes are especially recommended as staple foods. In comparison, the glycemic index of rice is 87, while the glycemic index of sweet potatoes is 54.

4. Eat a light diet

The dietary principle for diabetics is to eat light and easy-to-digest foods, with less oil and salt. Salt intake must be limited to 6g per day, which is about the amount of a beer bottle cap (with a white rubber pad) laid flat.

High blood lipid diet adheres to the "three principles"

1. Regulate fat and cook with less oil

Fat intake should account for 20% to 25% of total energy. For example, for an adult with a daily energy intake of 1,800 to 2,000 kcal, the fat intake from various food sources is equivalent to 40 to 55 grams per day, and the daily cooking oil should not exceed 25 grams. It is recommended to use flaxseed oil and perilla oil containing omega-3 fatty acids, or camellia oil and olive oil containing omega-9 fatty acids as cooking oil.

2. Adequate intake of dietary fiber and protein

Eat more foods rich in dietary fiber, such as whole grains, beans, vegetables, etc. Dietary fiber combines with bile acid in the intestines to reduce the absorption of lipids, thereby lowering blood cholesterol levels. Protein intake should also be sufficient. Eating foods containing 25g of soy protein per day can reduce the risk of cardiovascular disease.

3. Eat less salt and sugar, quit smoking and limit alcohol consumption

Eat less high-salt foods such as soy sauce, chicken powder, monosodium glutamate, pickles, bacon, pickled vegetables, etc. Added sugar intake should not exceed 10% of total energy. People with hyperlipidemia should also quit smoking and limit alcohol consumption. Studies have shown that even a small amount of alcohol can further increase triglyceride levels, so it is recommended to limit alcohol consumption.

This article was scientifically reviewed by Song Bingbing, a registered dietician in China and a special expert for the Chinese Food Nutrition and Health Science Popularization Campaign.