Which staple foods are not only high in nutrients but also conducive to reducing the three highs? Do

The most important thing to lower blood pressure and stabilize the three highs is to change your bad habits, eat less or no high-fat, high-cholesterol foods and high-temperature fried foods, and eat more high-fiber and foods rich in unsaturated fatty acids.

Hyperlipidemia, hypertension, and hyperglycemia are collectively referred to as the "three highs". With the fact that more and more people in modern society can live a well-off life without worrying about food and clothing, coupled with China's social habits that cannot be wasted, coupled with the size of entertainment under fast-paced pressure, the existence of big fish, big meat, tobacco and alcohol makes the "three highs" This "wealth disease" has become a very common phenomenon in modern society and a huge hidden danger that threatens modern people. The emergence of the "three highs" is often due to the existence of some bad habits, especially unhealthy diet.

Therefore, in order to effectively prevent and control the "three highs", bad eating habits should be corrected from the following points:

1.Control energy intake, eat less or no high-temperature fried foods, avoid high-fat, high-cholesterol foods, and try to eat less meat from mammals with high saturated fat content, which is what we usually call "red meat";

2.Eat more foods with high fiber and high protein content, be low in calories and salt, and eat more vitamin-rich foods;

3.To control the amount of cooking oil, it is necessary to develop a diet with less oil and less salt. It is usually possible to eat more edible oils rich in unsaturated fatty acids, such as tea seed oil, olive oil, soybean oil, peanut oil, sunflower oil, etc.

Do not use lard. animal oils rich in saturated fat and high in cholesterol, such as butter, coconut oil and palm oil high in saturated fat;

4.Adjust your work and rest routine, go to bed early and get up early, and get enough sleep;

5.It is important to stop smoking and drink less alcohol;

6.Exercise appropriately. Don't sit when you can stand, and don't ride when you can. Of course, exercise should be done according to one's ability, step by step, and cannot be achieved overnight. If you want to see immediate results, it can backfire.

Sweet potatoes, pumpkin, potatoes. These whole grains are not only low in calories, but also rich in nutrients, which help to improve metabolism, replenish the elements that the body lacks, and even feel very full.

Millet, white flour, coarse grains, these staple foods are good for the body, and can also reduce our three highs, which is very good.

Eating some staple foods such as tri-color quinoa, oatmeal, and noodles can not only reduce cholesterol, but also be very effective for constipation.

Fresh meat food, seafood food and egg food, these nutrients are high, and they are all high-quality proteins, which will restore the elasticity of blood vessels, but it is easier to reduce the three highs.

suitable for vegetarian pumpkin, winter melon, sweet potato; greens, turnips, cabbage; a small amount of lean meat, eggs; Contraindications for animal offal, high protein, high fat, seafood, etc.

Eat more light food, pay attention to eat more fruits and vegetables. I see many regular professional nutritionists say that people should eat catties of vegetables and about 2 fruits a day, eat less red meat (such as pork, beef, mutton), and eat more fish. For example, steamed flat fish is particularly nutritious and rich in amino acids and vitamins.

Improve your daily eating habits and use a healthy daily diet to believe that it will improve gradually. Also, drinking a bucket of yogurt every day is good for gut health. Finally, eat plenty of grains, eat a balanced diet, and eat everything. Best wishes

Brown rice is best.

You can't eat apples (high in sugar), and you can't eat all kinds of animal skins (remember).

Whole grains: Eat less sugary and polysaccharide foods, such as rice, steamed bread, jujubes, watermelon, etc.

The fat content in edamame is significantly higher than that of other kinds of vegetables, but most of them are dominated by unsaturated fatty acids, such as linoleic acid and linolenic acid, which can improve fat metabolism and help reduce triglycerides and cholesterol in the human body.

Studies have found that carrots contain a lot of biological potassium, potassium into the blood night, can break the blood vegetable oil emulsion, at the same time can efficiently decompose the accumulation of blood vessel wall "cholesterol hard bottom spots", and this "waste" out of the body, to reduce blood lipids, clean blood vessels, improve the actual effect of blood vessel ductility.

Eggplant contains a variety of vitamins, especially purple eggplant contains more vitamin P, which can enhance cell adhesion and improve microvascular elasticity, medical studies have shown that eggplant can reduce cholesterol, and can also prevent vascular damage caused by hyperlipidemia, which can assist high blood pressure, hyperlipidemia, and arteriosclerosis.

Coix can reduce blood lipids and blood sugar, promote metabolism, diuretic effect, and barley is relatively low in calories, it is not easy to be obese when it is resistant to eating in the spring, and it is rich in water-soluble fiber, which can relieve constipation and remove toxins accumulated in the body.

Garlic has always been the best food to prevent cancer, in addition to this effect, garlic contains volatile capscin, which can also remove fat accumulated in blood vessels, and has a significant cholesterol-lowering effect.

Mung bean itself is a very effective cholesterol degrading food, and in its germination process, vitamin C can reach six or seven times the original content of mung bean, a large amount of vitamin C can promote cholesterol excretion, prevent its deposition on the inner wall of the artery, mung bean sprouts dietary fiber, can help remove body waste, can also be combined with cholesterol in food, and convert it into bile acid excretion, thereby reducing cholesterol levels.

Oats have cholesterol-lowering and hypolipidemic effects, which is due to the rich dietary fiber in oats, which is soluble oat fiber that cannot be found in other grains.

Pineapple, chrysanthemum, green cabbage, fungus, lettuce, cabbage, yam, sweet potato, seaweed, kelp, etc. can control the three highs, can lower blood pressure, and can also relieve symptoms.

Eat more fresh fruits and vegetables, supplement sufficient vitamins and fiber, and do not eat fried and high-sugar foods, fungus, onions, zucchini, etc.

There are also many foods that can control the three highs in life, such as: white fungus, yam, fungus, celery, early corn, eggplant, etc.

You can eat greens, you can eat broccoli, you can eat leeks, you can eat soft noodles, you can eat oats, fungus, celery, potatoes.

Cut the tomatoes into slices and beat the eggs with salt and set aside. 2. Pour water into the pot and bring the water to a boil. 3. After boiling the water for 3 minutes, pour the tomatoes into the pot and continue.

3. After the water boils, turn the heat to low heat, slowly pour the beaten eggs along the edge of the pot, and gently turn it in a circle with a spoon after 20 seconds. 4. Add salt, chicken essence and sesame oil, and remove from the pan.

Fungus, the taste is light and slightly cool, lubricating the intestines, cooking is also very simple, can be cold dressed, stir-fried are good light food. The third type, such as Shanghai green, has a very light taste and rich vitamin content, which is a good choice for the elderly and growing children. 4 Spinach vermicelli soup:

Method, remove the spinach roots, but into 3 cm segments. Stir-fry the green onion, ginger and garlic in the pot and the oil, add the appropriate amount of water, add the spinach, add the salt monosodium glutamate chicken powder, and the water can be opened to the vermicelli, and the taste is light.

Break the eggs, stir evenly, pour in a little egg liquid after heating in a non-stick pan, spread it into the thickness of the pancake, cut it into shreds after cooling, wash the cucumber and cut it into shreds, put it in a basin and add salt, monosodium glutamate, chicken essence, sesame oil, minced garlic, cold soy sauce, chili oil, vinegar, sugar, add shredded eggs and stir evenly to put it on the plate, especially light and refreshing.

If you want to eat a light taste, you can steam the shredded chicken and white chopped chicken to make chicken soup, add some red dates, wolfberries and astragalus, and it is a healthy soup. There are also prawns that can be made into braised prawns, fried prawns, and boiled prawns that can be made into a light taste. Eat some whole grains every day to increase your dietary fiber intake.

For example: sweet potatoes, corn, etc. We can also eat such as:

two rice cooked together with rice and millet, coarse grain rice such as quinoa rice; It is unreasonable for some people not to eat staple foods in order to **.

Animal foods generally contain more fat, so when choosing meat, try to focus on lean meat, and eat less fatty meat and fatty skin. Cook the lean meat for a few minutes, then pour out the blood. Then add an appropriate amount of water to the pot, after the water boils, first add the lean meat, then add the cut cucumber slices, add a small amount of salt, and cook for about 5 to 10 minutes to turn off the heat.

A light diet generally requires less oil and less salt, which are especially important because you can only control your nutrient intake if you meet these two points.

A light diet means avoiding foods that are particularly high in fats and fats, and not eating foods that are high in salt and sugar.

It is best not to eat particularly greasy foods, and at the same time, not to eat high-calorie foods, so that it can be considered a light diet.

I think a light diet means less oil and less salt. Excessive greasy food and excessive salt intake will cause a burden on the metabolism of the organs. The diet should be a reasonable combination of meat and vegetables.

The three highs refer to high blood sugar, hyperlipidemia and high blood pressure, and patients with the three highs need a light diet, that is, less oil, less fat, and less salt, so that there is a basic guarantee in the diet for patients with diabetes, hyperlipidemia and hypertension.

There are many types of light diet options, such as ordinary staple foods, steamed buns, rice, and a large number of vegetables, which are all foods that can be chosen, and protein foods can choose meat, milk and eggs, but the intake of egg yolk should not be too much, at most one per day, according to the increase in blood lipids, sometimes even limited to half an egg yolk.

In addition to diet, drugs are also needed, such as patients with high blood lipids, according to the blood lipid composition, choose the corresponding lipid-lowering drugs, there are more types of hypertension drugs, to choose according to individual physique, diabetic patients, also need to use hypoglycemic drugs to control.

How should patients with high blood pressure, high blood lipids, and high blood sugar choose food?

Nutrition experts pointed out that specifically the foods that basically do not contain cholesterol include cornmeal, millet, brown rice, tofu, peanuts, watermelon seeds, peanut oil, soybean oil, sesame oil, sea cucumber, egg white, etc.;

Foods with cholesterol content of less than 100 mg per 100 grams of food include skimmed milk powder, jellyfish, crucian carp, soft-shelled turtle, yellow croaker, lean beef, rabbit meat, sardines, chicken, frog meat, carp, grass carp, small white shrimp, fat-free fresh milk, bean paste, etc.

All kinds of sweets, cakes, sweet breads, moon cakes, sweet drinks, jams, ice cream and other sweets are contraindicated for diabetes, and it is advisable to eat more sweet potatoes, potatoes, vermicelli and various fruits.

Choose staple foods with the least sugar content, such as soba noodles, oatmeal, soba noodles, corn, bean noodles, small grains, etc. You should also quit smoking, avoid alcohol, and eat less fried food.

For patients with "three highs", the food they eat is recommended to be steamed, boiled, stewed, mixed, marinated and other methods, and the daily salt intake should not exceed 5 mg.

"The three highs refer to high blood pressure, high blood sugar and high blood lipids, and many elderly people will suffer from the three highs and need to supplement nutrients in daily life to help reduce the three highs.

In terms of diet, people with three highs should eat a low-salt, low-fat, low-cholesterol, high-fiber diet, and eat more green vegetables and fruits, as well as grains, so as not to cause obesity. Eat more foods with high calcium content, such as milk, shrimp skin, radish honey, etc. At the same time, you can also supplement some nutrients that can help reduce the three highs, such as Norwegian Noromega seal oil, which is rich in DHA DPA EPA, which has anti-inflammatory, anti-thrombosis, anti-arrhythmia, lowering blood lipids, and dilating blood vessels.

In terms of exercise, it is necessary to increase exercise appropriately every day, which can relax the muscles and activate the meridians, smooth and renew the blood, and have a certain positive effect on the prevention of the three highs. "