Should people with three highs eat less what? Eat less [three high foods]!
What do you mean?
Let’s listen to our old friend nutritionist teacher Wang Xingguo’s explanation.
Mr. Wang Xingguo is currently the director of the Nutrition Department of Dalian Central Hospital. Combined with professional research and more than 20 years of clinical nutrition work, the three-high population eats less three-high food, which is a sentence he summed up.
Simple, but instructive.
What is a three-high food?
People usually call hypertension, hyperglycemia and hyperlipidemia [three highs], and the occurrence and development of these chronic diseases are related to diet, and are more closely related to salt, sugar and oil in diet.
I call food with more salt, sugar and oil, which is easy to lead to excessive sodium or energy, “three high” food.
People with three highs should eat less to control diseases, and healthy people should also eat less to prevent diseases.
Next, let’s talk about it.
High-salt food
High-salt (high-sodium) foods are almost everywhere.
All kinds of convenience foods, ham sausage, roasted fish fillets, beef jerky, preserved fruits, salted dried peanuts and other leisure snacks, as well as almost all pickled foods, such as pickled vegetables, pickled mustard tuber, pickled vegetables, salted fish, shrimps and so on, contain a large amount of sodium salt.
Seasonings such as soy sauce, sauce, monosodium glutamate, chicken essence and soda added to the dishes also contain a large amount of sodium.
Long-term high-salt (sodium) diet will increase the risk of hypertension, thus making people more prone to cardiovascular and cerebrovascular diseases such as stroke and coronary heart disease.
Remind everyone that when cooking at ordinary times, remember to put less salt, soy sauce and other condiments.
Eat no more than 6 grams of salt every day, which is equivalent to no more than 2400 milligrams of sodium. When buying packaged food, remember to take a look at the sodium content in the nutrition composition table and calculate it roughly.
High-sugar food
Carbonated drinks, milk drinks, fruit juice drinks, tea drinks, sports drinks and other sweet drinks contain considerable sugar. Many freshly squeezed juices also add sugar.
Similar are cold drinks such as ice cream, sweet cones and ice cream.
It is worth noting that most of the yogurt currently on the market is [flavor yogurt], not pure yogurt, and the added sugar will be about 8%.
These high-sugar foods can indeed satisfy the appetite of the stomach, but they can also damage teeth, lead to obesity, and increase the risk of type 2 diabetes and cardiovascular diseases.
High-oil food
In staple foods such as fried dough sticks, instant noodles, crisp cakes and onion cakes, grease can even account for 1/5 ~ 1/3 of the weight of food. In addition, many of these foods are also added with salt or other sodium-containing compounds, which is very unfavorable to controlling the three highs.
Typical fried foods such as fried chicken wings, fried balls, French fries, fried fish and fried tenderloin, as well as oiled dishes such as boiled fish, ground three fresh dishes and roasted eggplant, all contain a large amount of oil. The high-temperature frying method not only makes delicious food, but also helps the three highs.
Don’t forget the common snacks.
Cakes, biscuits, egg yolk pie, crisp bread, milk tea, puffed snacks and other increasingly popular convenient delicacies, most of which are high in oil, sugar and sodium. Facing these delicacies, we need to pay attention and don’t be greedy.
Six Dietary Suggestions for Preventing and Controlling Three Highs
Healthy and reasonable diet plays an important role in the prevention and treatment of the three highs.
Try the following suggestions:
Step 1 Eat enough vegetables and fruits
Eat enough 1 kg of fresh vegetables every day, and it is best that half of them can be dark green leafy vegetables.
You can add a fruit between meals.
Step 2 Avoid saturated fats
Lard, butter and cream are common sources of saturated fat. Eat less.
Olive oil is good, but double-low rapeseed oil, as well as more common sunflower seed oil and soybean oil, are also economical choices. Of course, when cooking, remember to put less.
3. Eat less red meat and replace it with chicken and fish.
On average, it is best to eat no more than 350 grams of red meat a week. Eat less fat and remove the skin and fat of poultry meat and pork before cooking.
If conditions permit, you can choose some fish that are beneficial to heart health, such as salmon and tuna.
4. Reduce salt and sugar use
In addition to salt and sugar, soy sauce, oyster sauce, sauce, etc. should also pay attention to control the dosage.
You can try to use other seasonings and spices to improve the flavor of food, such as pepper, prickly ash, chili, tangerine peel, etc.
5. Snacks are replaced by plain nuts and yogurt.
You can replace snacks such as puffed food with nuts, melon seeds, sesame seeds, etc. You can use them as snacks and choose the original ones. Just a handful a day is good.
Dairy products are also a good choice. The Dietary Guidelines for Chinese Residents recommend drinking about 300 grams of dairy products every day, which is about the amount of a glass of milk plus a small cup of yogurt.
6. Drink more water and less beverages
As mentioned earlier, beverages on the market contain a lot of sugar. If a bottle of Coke goes down, the sugar intake in a day will soon exceed the standard.
Or drink more water. I feel that there is no taste, so it is also possible to make tea.
In addition, it is more important to emphasize that you must drink less, and it is best not to touch any alcohol.
More and more people realize that they should not rely on one or several specific foods, but should start from the overall eating habits in order to truly delay or even reverse the development of certain chronic diseases.
I hope everyone will continue to keep healthy. Friends who have reached the three highs will not worry. Reasonable medication and healthy living habits can help you control the disease well.