Find out that there are three highs, the most important thing is to control the mouth! Keep the 4 principles when eating, and persistence is victory

The Three Highs: high blood pressure (hypertension), high blood glucose (hyperglycemia), high blood lipid (hyperlipidemia), which are easy to appear in the elderly and middle-aged. Suffering from three high, undoubtedly has a great harm to health, if not pay attention to control, it is easy to cause serious complications, resulting in paralysis, death and other serious consequences.

Therefore, as a three-high patient, in daily life, it is not only necessary to take medicine according to the doctor’s instructions, but also pay attention to the daily diet, life habits of conditioning. The following four dietary principles, three-high patients if can be done, for the control of the disease is very helpful, let's take a look!

1. Take 500g of Vegetable and Fruit Every Day

Vegetables and fruits can provide the body with rich vitamins, dietary fiber, and low calories, especially fruits and vegetables rich in vitamin C, usually eat more appropriately, can reduce the incidence of coronary heart disease. For patients with three highs, weight control is also very important, and eating some fruits before meals can help increase satiety and help control weight.

Three-high patients daily intake of vegetables and fruits in about 300~500 grams, of which dark vegetables accounted for at least 50% of the proportion, in life can properly eat some black fungus, corn, celery, soybeans, black sesame, potatoes and nuts food, heart health is of great benefit.

2. Choose White Meat

The meat is divided into red meat and white meat in nutrition, among which pork, beef and other meat are red meat, while fish, chicken, duck and other meat are white meat. Compared with red meat, white meat contains lower fat, which contains unsaturated fatty acids to prevent cardiovascular and cerebrovascular diseases, and is more beneficial to three-high patients. It is recommended to take 100-150 grams of white meat every day.

3. Diet Is Light and Salt Intake Is Controlled

Three-high patients should be kept away from foods with high fat and high cholesterol to avoid affecting the control of blood pressure, blood glucose and blood lipid. When cooking food, animal oil should be avoided as much as possible. Olive oil, rapeseed oil and other vegetable oil can be used, and the oil usage shall be controlled within 30g. When cooking, we should avoid pan frying and deep frying, and avoid putting too much salt. The total amount of salt consumed every day should not exceed 6 grams.

4. Eat More Coarse Food Properly

With the improvement of people's living standard, the food of modern people is more and more refined, and the main food is mainly white rice and white noodles. But from a nutritional point of view, the more refined the food is, the more dietary fiber, minerals and vitamins are lost. Therefore, it is necessary to increase the intake of coarse food and whole grain food in life, such as eating red beans, mung beans, oats, buckwheat, corn and so on, which is also more beneficial to cardiovascular health.

In addition to the above aspects in diet, three-high patients should actively adjust their living habits, avoid staying up late and overworked, otherwise it is easy to affect the stability of blood sugar and blood pressure. Usually, we should also actively participate in various sports exercises. You can choose 1-2 sports styles you like. If you persist for a long time, you can not only enhance resistance, but also help maintain weight, maintain blood pressure, blood glucose and other stable.

In a word, for patients with three-high, diet conditioning is very important to control the condition. The patients with three-high should take 500 grams of vegetables and fruits every day. In meat, they should choose white meat. The diet should be light, avoid excessive salt intake, and coarse food can be used instead of white rice and white noodles. Healthy diet can help control blood pressure, blood lipid and blood sugar. Besides diet, we should pay attention to good living habits, exercise more, and avoid harm from three highs.