Hypertension, hyperlipidemia, and hyperglycemia, commonly known as the “three highs”, are common chronic diseases in modern society that are closely related to unhealthy dietary habits. Scientific diet is the key to controlling the “three highs”. Through reasonable food choices and dietary combinations, it can effectively reduce the risk of diseases and improve health conditions. The following will provide scientific dietary advice for the “three highs” population from five aspects: dietary principles, food selection, cooking methods, dietary habits, and lifestyle.
- Dietary principles: low salt, low fat, low sugar
The diet of the “three highs” population should be based on the basic principles of low salt, low fat, and low sugar. Hypertensive patients should control their daily salt intake below 5 grams and avoid pickled foods and high salt seasonings; Patients with hyperlipidemia should reduce their intake of saturated and trans fats and choose unsaturated fats such as olive oil, nuts, and deep-sea fish; Patients with high blood sugar should limit refined sugar and high glycemic index (GI) foods, such as white rice, desserts, and sugary drinks. By controlling the intake of these three types of substances, blood pressure, blood lipids, and blood sugar levels can be effectively reduced.
- Food selection: Diversity and balance
The “three highs” population should pay attention to the diversity and balanced combination of food. In terms of staple food, it is recommended to use whole grains (such as brown rice, oats, quinoa) instead of refined grains to increase dietary fiber intake. Protein sources should prioritize lean meat, fish, legumes, and low-fat dairy products. Vegetables and fruits are rich in vitamins, minerals, and antioxidants, and should be consumed at least 500 grams per day, especially dark colored vegetables and low sugar fruits such as spinach, broccoli, and blueberries. In addition, moderate intake of nuts and seeds can help provide healthy fats and trace elements.
- Cooking method: Light and healthy
Cooking methods are crucial for the health of the “three highs” population. It is recommended to use light cooking methods such as steaming, boiling, stewing, and cold mixing to avoid deep frying, frying, and grilling. Using spices and natural seasonings (such as garlic, ginger, lemon juice) instead of high salt and high sugar seasonings can enhance the flavor of food and reduce the intake of unhealthy ingredients. In addition, try to use non stick pans when cooking to reduce the amount of oil used.
- Dietary habits: timing, quantity, and eating small meals frequently
The “three highs” population should develop the habit of eating regularly, in moderation, and with multiple meals. Eat three meals at a fixed time every day to avoid overeating, and it is advisable to keep each meal at 70% full. For patients with high blood sugar, the method of eating small meals and multiple meals can be adopted, dividing three meals a day into five to six meals to avoid excessive fluctuations in blood sugar. In addition, when eating, one should chew slowly and thoroughly to aid digestion and absorption, while increasing satiety and reducing the risk of overeating.
- Lifestyle: Combining diet and exercise
In addition to a scientific diet, a healthy lifestyle is also an important factor in controlling the “three highs”. It is recommended to engage in moderate intensity exercise for at least 30 minutes every day, such as brisk walking, swimming, or cycling, which can help lower blood pressure, blood lipids, and blood sugar levels. Meanwhile, maintain sufficient sleep and a positive mindset, avoiding excessive tension and anxiety. Quitting smoking and limiting alcohol consumption are also key, as smoking and excessive alcohol consumption can exacerbate the “three highs” symptoms and increase the risk of cardiovascular disease.
In short, the scientific diet of the “three highs” population needs to start from multiple aspects such as dietary principles, food selection, cooking methods, dietary habits, and lifestyle. Through a reasonable diet and healthy lifestyle habits, the “three highs” can be effectively controlled, the risk of complications can be reduced, and the overall health level can be improved.