Do you have three high problems? More than half of people in Taiwan who are over 40 years old are suffering from three chronic diseases: hyperglycemia, hypertension and hyperlipidemia. Improve the three highs from changing the dietary habits, abide by the "11 principles for preventing the three highs from eating", and stop illuminating the red lights in health!

High blood pressure, high blood lipids, and high blood sugar affect physical health

When someone asks you have the "three highs"? Don’t be too quick and you will be wrong. It does not mean high salary, high academic performance, or high body shape, but rather high blood pressure, high blood lipids, and high blood sugar. The three highs are closely related to your and my health and have a complementary effect. According to the Ministry of Health and Welfare, the three highs are the main risk factors for the top ten causes of death in the country. High blood sugar can easily cause diabetes, hypertension can cause cardiovascular disease, and hyperlipidemia can easily cause dysclerosis.

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Another survey pointed out that more than 60% of middle-aged and elderly people in the country suffer from the "three highs", that is, more than half of the adults over 40 in Taiwan suffer from high blood sugar, high blood pressure and high blood lipids. The three highs problems have become the health concern of most people in modern times. If you want to improve or avoid the three high problems, you can start by changing your dietary habits. "Yuanqi.com" has compiled the "11 major principles for preventing three high dietary foods". Eat meals accordingly, so that you will no longer be chased by the three high problems.

Improve the diet of three highs 11 Principles

Modern people have westernized their diet and often eat high sugar, high oil and heavy sensation. Coupled with the habit of sitting and not exercising, the problem of "rich diseases" of three highs is becoming increasingly serious. If you want to avoid illness from your mouth, you should follow the "three less and one more principle": less oil, less salt, less sugar, and more fiber diet.

1. The cooking method is as much as possible to use "steaming, boiling, baking, and stir-frying", replacing red, sweet and sour, frying and frying, etc., to reduce fat and sugar in your diet.

2. Limit salt disposal. Reduce the use of high-calf condiments and avoid eating processed canned and marinated foods, such as MSG, Shacha Sauce, Douban Sauce and other condiments. Also, reduce the use of flavoring and sauces. You can use more natural spices to increase the flavor of food, such as ginger, ginger, garlic, turmeric, nine-layer tower, white vinegar, pepper, etc.

3. It is best to eat light and natural foods for three meals. Choose fresh and high-quality foods and make them and cook them by yourself.

4. Avoid eating foods containing trans fats will increase the concentration of bad sterols in the blood and increase the risk of cardiovascular disease. For example, margarine, ghee, and foods made with these fats, it is best to eat less. Such as: cakes, pastry, fried chicken, donuts, creamer, potato slices, etc.

5. Eat less foods with high fatty acids, such as: pig oil, cream, coconut oil, whole milk, etc.

6. Eat less foods high in sterol. Indoors, fish eggs, crab yellow, egg yellow, etc. are all foods high in cholesterol. They should be consumed less. Egg yellow is not more than 2 to 3 egg yellows per week.

7. Choose more mono-free and fatty acid foods. Olive oil, canola oil, bitter tea oil and fruit are rich sources of mono-free and fatty acids, which helps reduce the blood calcification sterol and protect the cardiovascular system. Suitable for the use of polynomial and fatty acids, such as vegetable oils such as salad oil, yellow soybean oil, sunflower oil, etc.

8. Eat more foods rich in omega-3 fatty acids, such as deep-sea fish, fruit seeds and seaweed, which are also food sources that lower blood lipids and protect blood vessels.

9. Eat less refined sugar and avoid eating various sweets and drinks with added sugar. These foods are easily stored in the body and turn into triglycerides, which leads to hyperglycemia and hyperlipidemia.

10. Control the daily portion of fruit. Although fruits are healthy, eating more "fructose" in fruits will turn into triglycerides, resulting in excessive blood lipids. Therefore, it is recommended that the daily fruit volume be reduced to 2-4 servings for adults, each serving is equivalent to the amount of 1 female fist; diabetic patients recommend that the amount of fruit be reduced to 2-3 servings.

11. Eating more foods rich in dietary fibers can not only increase the feeling of foot and promote kidney tract reproduction, but also help reduce blood fat. Sources of fibers in food include all grains, beans, vegetables and fruits. It is recommended that at least more than half of the staple foods per day are all-purpose, with half a bowl to 1 bowl of vegetables per meal, and 2-3 servings of fresh fruits a day can get sufficient dietary fiber.

If you want to reduce/avoid hyperglycemia, hypertension and hyperlipidemia, the most fundamental way is to start with your daily diet! After reading the above introduction, I know how to eat for three meals on weekdays. Don’t forget that in addition to eating, eating more natural foods, and replacing sugary drinks with white water, you also need to combine regular exercise (30 minutes a day, 150 minutes a week) to effectively reduce the risk of chronic diseases.