How to prevent the three highs in daily life?

We all know that the three highs will have a huge impact on our lives, not only the patients themselves feel very painful after the disease, but also bring unnecessary trouble to the family, so it is urgent to prevent the emergence of the three highs, and the following will tell you how to prevent the appearance of the three highs in life;

Prevention of the three highs.

Hypertension. The first is to keep a good mood and avoid great joys and sorrows. When people fluctuate in mood and have great joy and sorrow, the sympathetic nervous system will be excited, so that the heartbeat will speed up, the peripheral vascular resistance will increase, and the diastolic blood pressure will rise significantly.

The second is to have a regular life. Having a regular life is very important to prevent high blood pressure. Combine work and rest, get enough sleep every day, and have 1 2 hours of activity during the day.

The third is to eat a reasonable diet and avoid obesity. A reasonable diet is a diet high in fiber, low in salt and low in fat, and should eat more fruits, vegetables and grains to avoid obesity. Strictly control the amount of salt, 4 6 grams per day.

Calcium has the effect of lowering blood pressure, so eat more foods with high calcium content, such as milk, shrimp skin, radish, honey, etc.

Fourth, actively participate in sports. Proper exercise can relax the muscles and activate the body, smooth the qi and blood, and have a positive effect on the prevention of hypertension. Depending on your situation, you can choose aerobic exercises such as brisk walking, jogging, and swimming.

Every exercise should pay attention to the amount of exercise, step by step, and perseverance will see results.

Diabetes. The key to preventing diabetes is to "understand more, eat less, exercise more often, relax mentally and get less sick".

Understand more, that is, know more about diabetes, understand more about its harms, and understand more about its preventive measures;

Eat less, that is, let the total calorie intake be less, not only staple foods to eat less, but also non-staple foods, especially high-calorie non-staple foods, to eat less, to eat scientifically and reasonably, do not eat indiscriminately;

Be diligent and always maintain a certain amount of exercise. On the basis of controlling the diet, coupled with exercise, the body will not be overweight, not obese, the chance of diabetes will be reduced, weight control is very important;

Mental relaxation refers to doing a good job of self-psychological regulation, and a good attitude has a positive effect on the prevention of diabetes. I hope you can do these four points and adhere to them for a long time, so that diabetes will not "invade" you.

Hyperlipidemia. The first is to rationally adjust the dietary structure, limit the intake of foods rich in fat and cholesterol, choose low-fat foods (vegetable oil, sour milk, etc.), and increase the intake of vitamins (fruits, vegetables, bread and cereals, etc.).

The second is to improve the lifestyle

1) Obesity is excess fat;

2) Quit smoking. Nicotine and carbon monoxide in tobacco can trigger and aggravate the occurrence and development of arteriosclerosis;

3) Control alcohol consumption. Drinking a small amount of alcohol is good for the body, while drinking too much is harmful. Alcohol is high in calories, and drinking too much aggravates obesity;

4) Do aerobic exercise (jogging, etc.).

Third, after reasonable adjustment of dietary structure and lifestyle changes, when hyperlipidemia cannot be effectively controlled, it is necessary to take hypolipidemic drugs reasonably to control blood lipids within the normal range.

In daily life, we should enhance exercise, eat scientifically, eat more vegetables and fruits, be less greasy, stay up late, and maintain good living habits.

First of all, blood sugar, blood pressure, and blood lipids should be monitored regularly, so that if there is a problem, it can be detected earlier; In addition, attention should be paid to controlling the dietary structure, balanced nutrition, eating more fruits and vegetables, controlling weight, increasing exercise, strengthening the body, quitting smoking and drinking, maintaining a happy mood, and reasonably arranging work and rest time.

Regular work and rest, don't stay up late, don't eat fried food, eat more healthy vegetables and fruits, these can prevent the three highs

The three highs are high blood pressure, high blood sugar, and high blood lipids, which are the wealth diseases derived from modern society, which can exist separately or be related to each other, especially because it has become a common disease in the health of middle-aged and elderly people over 50 years old, so how do we prevent the three highs.

1. Eat a reasonable diet and avoid excessive intake of sugar, cholesterol and salt. Reasonable diet refers to eating more foods rich in crude fiber, eating less salty and high-fat foods, eating more fruits, vegetables, grains, etc., and eating less meat and high-fat milk to avoid obesity. Usually you should drink less drinks, because the sugar in them is quite high, you should supplement more calcium, lower blood pressure, eat more shrimp, drink more milk, etc.

Clause. 2. In terms of outdoor activities, if you want to prevent the three highs, you should often participate in regular sports activities, and the more suitable outdoor activities include tai chi, climbing, table tennis, badminton, brisk walking, exercise, etc.

Clause. 3. In terms of psychology and daily life, we should maintain a comfortable mood and avoid overjoying and sorrow, as many cardiovascular and cerebrovascular diseases are often related to emotions. If you want to prevent the three highs, you should pay attention to learning to adjust your psychological state, avoid impatience, irritability, etc., and think about opening up when you encounter troubles and troubles, after all, the body is the capital of the revolution, take a step back and open the sky.

Clause. Fourth, life should be regular, and there should be a degree of daily life, which is beneficial to the prevention of hypertension, hyperlipidemia and diabetes. Modern people generally stay up late, which is not good for the body, and people with poor metabolism are easy to get tired, and then they are prone to three high diseases.

At the same time, it is necessary to quit smoking and drinking, which is also good for the prevention of the three highs.

The key to preventing the three highs is to pay attention to diet. Eat less meat and be a vegetarian. Keep exercising.

Go to bed early and wake up early to be in good health.

No smoking, no alcohol, less salt, less sugar, less fat. Motion.

Irregular life, high work pressure, drinking and staying up late, big fish and meat, etc., the three highs are gradually getting younger. So how to prevent the three highs in your life? In addition to eating a light diet, having a calm mood, regular work and rest time, and maintaining a moderate amount of exercise, you can change the cooking oil you need every day to tea oil.

Studies have shown that camellia oil does not contain erucic acid, cholesterol, aflatoxin, and unsaturated fatty acids as high as 93%, which is the first edible oil. Unsaturated fatty acids are used to neutralize saturated fatty acids in fish, meat, eggs, milk and other foods commonly used by modern people, so as to inhibit obesity and prevent the three highs.

1.The principle of adjusting the dietary structure: eat more vegetables and fruits, eat less meat, eat more fish, eat vegetable oil, and eat less fried food. Avoid excessive amounts of small meals and dinners, and often eat foods that are beneficial to reducing the three highs or foods that are homologous to medicine and food.

2.Reduce salt intake. Reducing sodium intake can help lower blood pressure. Daily attention should be paid to reducing the intake of hidden salt, such as pickled foods, cured meat, hot pot dipping sauces, fast food, etc., which are heavy salt foods.

3.Smoking cessation: nicotine and carbon monoxide in tobacco can easily trigger and aggravate the occurrence and development of arteriosclerosis;

4.Control alcohol: Drinking a small amount of alcohol is good for the human body, and drinking too much is harmful.

5.Exercise more. Brisk walking, jogging, tai chi, etc.

6.When the three highs are more serious, go to the hospital in time and take drugs to reduce the three highs.

Foods that are good for lowering the three highs:

1. Yacon. The fructooligosaccharides contained in yacon can reduce blood sugar, blood lipids and cholesterol, and also have a certain preventive effect on hyperlipidemia, and reduce the damage of cholesterol to the liver while lowering blood lipids. And it has a certain degree of protective effect on the kidneys and spleen of diabetic patients, which can prevent and assist high blood pressure and diabetes, and also has a certain effect on cardiovascular and cerebrovascular diseases and obesity.

In addition to the fresh yacon fruit sold in the supermarket, yacon powder has the same effect.

2. Bitter gourd. Bitter gourd is rich in bitter gourd, which can absorb excess fat accumulated in the body and a higher concentration of sugar, and also contains a compound similar to insulin in bitter gourd, which is also very helpful for lowering blood sugar, so eating more bitter gourd is a wise choice to reduce the three highs.

3. Celery. Celery contains a lot of dietary fiber, which can help us lower blood pressure, blood lipids, and blood sugar.

4. Seaweed. Brown algae such as kelp are rich in colloidal fibers, which can significantly lower serum cholesterol.

5. Yams. The mucus protein contained in yam has a positive effect on preventing fat deposition in the cardiovascular system, maintaining the elasticity of blood vessels, and preventing arteriosclerosis.

The "three highs" are what we often call high blood pressure, high blood sugar, and high blood lipids. It is also a common chronic disease in the middle-aged and elderly at present, which has a great impact on people's physical health

First of all, good living habits. Quit smoking, quit drinking or drinking a small amount of alcohol, and maintain good living habits, as tobacco and alcohol are more harmful to the body.

Second, the control of diet. People with high blood lipids must eat less foods with high fat content, people with high blood sugar should eat less foods with high sugar content, and people with high blood pressure should eat more vegetables and celery. It is not advisable to be overfilled, and you can eat small and frequent meals.

Third, proper exercise. Sitting and not exercising enough can lead to obesity, which is the source of these chronic diseases. Therefore, proper exercise can increase metabolism and promote blood circulation.

Fourth, when you are under great pressure at work, you should pay attention to rest, remember not to stay up late, go to bed early and get up early, and maintain sufficient sleep.

In short, the prevention of the three highs is a step-by-step process, not a one-time thing, every day to adhere to a good life, will be a good body.

So how to prevent the "three highs"? First of all, you should start with your own lifestyle, reduce or at least simplify your entertainment, and promote a healthy diet (Mediterranean diet), with carbohydrates as the main diet (about 60% of the total food intake), protein as a supplement (referring to about 30% of the total amount of meat consumed), and 5-10% fat, which means eating more vegetables and less oily meat.

At the same time, we should also pay attention to regular diet, moderate diet, eat until eighty percent full, and supplement with fruits, vegetables and nuts when you feel hungry.

For breakfast, because you need calories for daily work, you should eat high-nutrient substances such as milk, multivitamin-rich foods and high-quality protein. Lunch is to continue working and at the same time your body's nutritional needs, so it is okay to eat more on the basis of eating well. Dinner should not be too full, too good, so there is no energy-consuming work, most of the food that enters the body will be stored, so there will often be overnutrition, causing obesity, high blood sugar, and both of which will cause high blood pressure, so some people say that cardiovascular disease is eaten.

Walk 10,000 steps a day.

Studies have shown that people with "three highs" can reduce blood pressure, blood sugar and weight through exercise, and many patients abandon the medicine jar only through diet and exercise, and achieve the best goal. For patients who have not yet developed the "three highs", or who have only found "one high", exercise can also achieve a preventive effect.

Smoking is harmful to the heart and lungs, especially for patients with "three highs". Statistics show that smokers are four times more likely to die or become disabled than non-smokers, and this is even higher when there are already "three highs".

There are many confusing views on drinking, and many people believe that alcohol is an insurance factor for cardiovascular diseases, so they advocate regular drinking, but this view is biased. First of all, this view is not fully recognized, only a small number of observational studies believe that it is good for cardiovascular disease, and secondly, alcohol has a damaging effect on the digestive system, especially the liver, and long-term drinking makes the incidence of liver cirrhosis significantly increased, and it cannot damage the interests of another important organ, the liver, because alcohol may be beneficial to the cardiovascular system. Therefore, at present, most cardiovascular experts do not advocate drinking alcohol to prevent cardiovascular disease, at most they only talk about abstinence from drinking.

"Three highs"It refers to high blood pressure, high blood lipids and high blood sugar, which are very harmful to the body. "Three highs"It can be prevented, and the specific can be done as follows: first, we must control our mouths, eat less high-fat and high-calorie foods, reasonably control the consumption of salt, eat more fruits and vegetables and other foods, and reasonably mix meat and vegetables; The second is to open your legs, exercise more, insist on walking, running, dancing, swimming and playing ball, burn off excess fat through exercise, and enhance strength, cardiopulmonary function and body coordination and flexibility; The third is to smile often"Smile and smile for ten years", to maintain a cheerful, optimistic and positive attitude, do not panic or worry, do not get angry, heartless, heartless, happy; Fourth, the life and rest should be regular, do not stay up late, get up early and go to bed early, ensure that there are eight hours of adequate sleep every day, and if conditions permit, appropriate naps should be arranged.

In this way, as long as you follow the above and persevere, you can prevent the three highs well.

1. Control your diet.

Most middle-aged and elderly people have a lot to do with the three highs disease and the daily diet is not controlled, if you often consume a variety of high-fat, high-calorie and high-sugar foods in daily life, it is easy to lead to abnormalities in the body's metabolism and other functions, and it is easy to develop three high-high diseases, so you should control your diet at ordinary times, eat more foods with high dietary fiber, and try to avoid some high-fat, high-calorie and high-sugar foods.

2. Exercise more.

At present, there are many people who do not adhere to the habit of exercising, but they do not know that exercise can promote the body's metabolism, and can also help burn fat, so that the excess fat in the body can be consumed and reduce the probability of three high diseases, especially the middle-aged and elderly. Middle-aged and elderly people should let themselves insist on exercising more in ordinary times, so as to effectively prevent the emergence of three high diseases while enhancing immunity.

3. Have a good life and rest.

At present, not only young people, but also some middle-aged and elderly people have begun to become irregular, and long-term and irregular work and rest time will cause problems with the body's biological clock, which can easily cause endocrine disorders and metabolic problems, leading to the emergence of three high diseases.