Can eating more fruit really prevent and treat the "three highs"? Yes, but it's best not to peel the fruit

China has entered an aging society. High blood pressure, high blood lipids, and high blood sugar are "three highs" that pose a great threat to the health of the middle-aged and elderly population. The "three highs" are chronic diseases that cannot be cured, and the diseases they cause are also terrible, but the "three highs" themselves are preventable and controllable. As long as the "three highs" indicators are well controlled, cardiovascular and cerebrovascular diseases can be kept away from you.

1. Healthy diet is the most important to prevent and treat "three highs" There is a Chinese saying, "Diseases come from the mouth." Among the factors that induce "three highs", unhealthy diet is the main reason. For example, many patients with hypertension have a strong taste for salt and take in excessive amounts of salt. The sodium ions in salt can "tie" more water, increase blood volume, and induce artery contraction, which can increase blood pressure.

A high-fat, high-sugar diet is an important factor in inducing diabetes and hyperlipidemia. Excessive intake of fat and sugar will cause the body's metabolic system to become disordered due to excessive "exhaustion", ultimately leading to uncontrolled blood sugar and blood lipids. Therefore, for the "three highs", whether it is prevention or treatment, restoring a healthy diet is the most important thing.

2. Dietary structure leads to unbalanced nutrition If you ask how to eat healthily, I believe many people will give a few suggestions, such as eating less meat and more vegetables, or not eating fried foods, or not drinking carbonated drinks, or not eating cream cakes... Although these theories are correct, they are not complete. In fact, the human body pays attention to balanced nutrition, and there is no food that must be avoided. The root cause of our body problems lies in the lack of "nutrition" in the food we usually eat.

The Chinese diet is mainly based on processed rice and noodles, supplemented by vegetables and meat. It seems that the nutrition is balanced, but in fact this diet structure lacks a nutritional element, that is, dietary fiber.

Dietary fiber is divided into soluble fiber and insoluble fiber. Soluble fiber can absorb water and swell, increase satiety, and reduce food intake. It can be mixed with starch in staple foods to delay the decomposition and absorption of the latter and help control blood sugar. Insoluble fiber can promote intestinal peristalsis, absorb cholesterol and bile in the intestine, reduce blood lipids, and prevent gallstones.

However, most of the dietary fiber in the rice and noodles we eat daily is lost during the processing. Therefore, people who lack dietary fiber have more and more blood sugar and fat in their blood vessels, and the number of people with "three highs" is increasing.

3. Details of eating fruits to supplement dietary fiber We need to make up for the lack of dietary fiber, but we are used to refined rice and flour, and it is difficult to swallow rice bran and wheat bran, so we can only start with vegetables and fruits. In particular, fruits, in addition to containing dietary fiber, are rich in vitamins and trace elements, which are necessary nutritional supplements for the human body.

However, when you eat fruit, there is a small detail that will affect the effect of nutritional supplementation. The soluble fiber in the fruit is in the pulp, while the insoluble fiber is mainly in the peel. Many people have the habit of peeling the fruit when eating it, which will discard a lot of dietary fiber. Therefore, it is recommended that you wash the fruit and eat it with the skin for the best effect.

4. What kind of fruits should be chosen to prevent and treat "three highs" There is no special requirement for the selection of fruits to prevent and treat "three highs". The purpose of eating fruits is to obtain dietary fiber. Most fruits contain a lot of dietary fiber, such as common apples, pears, peaches, oranges, grapes, etc. So we only need to buy seasonal, fresh, and cheap fruits, and there is no need to pursue high-end and expensive fruits.

In summary, eating fruits can prevent and treat the "three highs", mainly because of the dietary fiber contained in fruits. The best effect is to eat them with the skin. If you have weak gastrointestinal function, you can also steam the fruits before eating, which will not affect the effect of dietary fiber. In addition to eating fruits, you can also eat more vegetables and whole grain staple foods to achieve the best effect of dietary therapy in preventing and treating the "three highs".