Coenzyme Q10 and Dietary Fiber's Prevention and Treatment Strategies: In-depth Application from Heart Savior to Accelerator of Glucose and Lipid Metabolism

Coenzyme Q10 – A “Savior” of Atherosclerosis Daily Intake: Approximately 30 mg. Recommended Food Sources: Pork liver, carp, amaranth, spinach, sardines, beef, pork, green tea. Principles and Nutritional Benefits of Lowering “Three Highs” (High Blood Pressure, High Blood Sugar, High Cholesterol): Coenzyme Q10 can convert excess blood sugar and fatty acids into adenosine triphosphate (ATP), thereby delivering a large amount of energy to internal organs and muscle tissue, enabling them to function normally. It further promotes insulin secretion, thus lowering blood sugar. Coenzyme Q10 can also inhibit the conversion of low-density lipoprotein cholesterol in blood vessels into “oxidized LDL,” thereby preventing atherosclerosis and hyperlipidemia. Coenzyme Q10 can reduce the combination of free radicals and low-density cholesterol, preventing lipid deposition on blood vessel walls, and improving metabolic problems such as blood pressure and blood sugar, making it effective for hypertension and diabetes. Nutritionist's Tip: Obtaining Coenzyme Q10 solely from food may not be sufficient to meet the body's needs; it can also be supplemented through health products. ◎ Children, pregnant women, breastfeeding women, and those taking anticoagulants should not supplement with Coenzyme Q10. ◎ Coenzyme Q10 should not be supplemented on an empty stomach or before bedtime. Recommended Nutritional Recipes for Lowering "Three Highs" (High Blood Pressure, High Blood Sugar, and High Cholesterol): Spinach and Milk Porridge Ingredients: 200g spinach, 200g rice, 600ml milk, appropriate amount of scallions. Instructions: ① Rinse the rice and soak it in water for 1 hour, then drain. Remove any damaged leaves from the spinach, wash it, remove the stems, and chop it. Wash the scallions, chop them finely, and place them on a plate. Heat oil in a pan until it reaches 80% heat, then sauté the chopped scallions. After they become fragrant, add an appropriate amount of water and the soaked rice. Bring to a boil over high heat, then reduce to a simmer. When the rice is soft and the porridge is thick, add the chopped spinach leaves, a suitable amount of salt, pour in the milk, stir well, and bring to a boil again. Meat and Vegetable Porridge Ingredients: 250g rice, 100g lean pork, 150g celery, a little pumpkin puree. Seasonings: Dark soy sauce and MSG, as needed. Instructions: ① Rinse the rice thoroughly with clean water, soak in water for about 1 hour, drain, and set aside. Wash the lean pork and mince it finely. Wash the celery and chop it finely. Heat oil in a pan, add the minced pork and a suitable amount of dark soy sauce, stir-fry, then add cold water and bring to a boil. Add the rice to the pan and simmer over low heat until the meat is tender and the porridge is thick. Add the pumpkin puree and chopped celery. Once all ingredients are cooked through, add MSG to taste.

Soluble dietary fiber – an “accelerator” of glucose and lipid metabolism. Daily intake: 20-25 grams. Recommended food sources: apples, bananas, kiwis, celery, peas, konjac, barley, mushrooms. Principles and nutritional benefits of lowering blood sugar, blood lipids, and cholesterol: Soluble dietary fiber plays a role in regulating carbohydrate and lipid metabolism. After absorbing water, it forms a protective layer on the surface of the small intestinal mucosa, hindering the absorption of glucose and causing unabsorbed glucose to be excreted in feces, thus lowering blood sugar. Simultaneously, soluble dietary fiber can bind to bile acids, promoting the conversion of cholesterol into bile acids and enhancing their excretion, thereby lowering cholesterol and effectively alleviating hyperlipidemia. Dietary fiber can promote the metabolism of blood lipids and lipoproteins, reducing lipid absorption levels, thus lowering blood lipid concentration and blood viscosity, maintaining blood vessel patency, and preventing arteriosclerosis and cardiovascular diseases. Nutritionist's Tip: Most dietary fiber is insoluble; only water-soluble dietary fiber can be absorbed by the body. ◎The intake of dietary fiber should be determined based on the total food intake. Recommended nutritional recipes for lowering "three highs" (high blood pressure, high blood sugar, and high cholesterol): Black Fungus and Celery Porridge Ingredients: 200g rice, 100g each of soaked black fungus and celery. Seasoning: Salt to taste. Instructions: ① Rinse the rice and soak it in water for 1 hour. Drain. Remove the roots from the black fungus, wash it, and tear it into small pieces. Remove the old stems and damaged leaves from the celery, wash it, and chop it finely. Place it in a bowl. Put the soaked rice into a pot, add an appropriate amount of water, bring to a boil over high heat, then reduce to low heat. Add the black fungus and chopped celery and simmer for about 50 minutes. When the rice is soft and the porridge is thick, add salt to taste and stir well. Colorful Bean Porridge Ingredients: 150g glutinous rice, 50g each of black beans and mung beans, 30g each of red beans and soybeans. Instructions: Rinse the glutinous rice thoroughly and soak it in water for 1 hour. Rinse the black beans, mung beans, red beans, and soybeans and soak them in water for 2 hours. Bring an appropriate amount of water to a boil in a pot, add the glutinous rice, black beans, mung beans, red beans, and soybeans, and bring to a boil again over high heat. Reduce the heat to medium and simmer for about 1 hour, then reduce to low heat and simmer for another 15 minutes. Tips: Scientific studies have found that drinking black bean juice can help lower blood pressure and improve diabetes.