Dietary recommendations and principles for patients with hypertension, hyperlipidemia, and hyperglycemia: A comprehensive analysis from calorie control and low-fat choices to blood pressure-lowering ingredients.

Chapter 4 Ways to Avoid "Three Highs" If "three highs" are found during a physical examination, they should be taken seriously. In addition to the drug treatment mentioned above, there are many non-drug measures to prevent and treat "three highs", which can be summarized as follows: (1) Weight loss. Obese people are more likely to suffer from hypertension, hyperlipidemia and hyperglycemia than thin people. Patients should reduce calories, control dietary balance and increase exercise to keep their body mass index between 20 and 24. Patients can calculate their standard weight according to the standard formula for their own weight, that is: height (cm) - 105 = standard weight (kg). If your actual weight is more than 3 kg more than the standard weight, you are overweight; less than 3 kg is underweight. (2) Limit salt intake. In the north, the daily salt intake should be reduced to 8 grams per person first, and then reduced to 6 grams. In the south, it can be controlled below 6 grams. (3) Reduce dietary fat. Total fat < ​​30% of total calories, saturated fat < ​​10%, increase fresh vegetables to 400-500g daily, fruit to 100g, meat to 50-100g, fish and shrimp to 50g, eggs to 3-4 per week, dairy products to 250g daily, cooking oil to 20-25g daily, and reduce sugar and sweets. (4) Increase and maintain appropriate physical activity. If you feel good after exercise and maintain an ideal weight, it indicates that the amount and type of exercise are appropriate. (5) Maintain an optimistic attitude and improve stress resistance. Improve the self-prevention ability of the population through education and consultation. Advocate choosing cultural activities such as sports, painting, music, and social activities suitable for individuals to increase social opportunities for the elderly and improve their quality of life. (6) Quit smoking and limit alcohol consumption. Do not smoke, men should drink less than 20-30g of alcohol per day, women less than 15-20g, and pregnant women should not drink alcohol. It can be seen that "three highs" can be prevented through dietary and exercise adjustments. The following details the health care diet and exercise for patients with "three highs".

Section 1: Health-Preserving Diet for Patients with the "Three Highs" As people's living standards improve, they eat less rice and other staple foods, while consuming significantly more meat, eggs, and dairy products. Unhealthy eating habits easily lead to hypertension, hyperlipidemia, and hyperglycemia. However, dietary therapy is not the same as starvation therapy. A scientific diet must not only meet the needs of the body's growth, development, and various physiological activities, but also consider its impact on blood sugar, blood lipids, blood pressure, and various chronic complications. Carefully read this section to learn how to eat well, eat enough, and eat healthily! A reasonable diet is the foundation for treating and preventing the "three highs."

1. You surely know that blood lipids are closely related to diet, and you also know that patients with high blood sugar and high blood pressure need dietary therapy. But do you know specifically what foods are beneficial for lowering lipids and what foods are detrimental? In fact, with so many types of food, no one can remember them all. However, you must grasp the following principles: Control total calorie intake and maintain a reasonable dietary structure. Maintain a balance in the proportions of carbohydrates, fats, and proteins, as well as a balance in the proportions of saturated, monounsaturated, and polyunsaturated fatty acids. The proportions of carbohydrates, fats, and proteins in the diet should be appropriate; currently, a carbohydrate-based diet is recommended. In a reasonable dietary structure, carbohydrates should provide about 50%–60% of total calories, protein should provide 10%–20%, and fat should provide 25%–30%. Especially for patients with significant high blood sugar, the principle for arranging total calories is to consider both reducing the burden on pancreatic β cells and ensuring the body's normal growth and development needs. Under the premise of restricting total calories, a high-carbohydrate, low-fat (especially saturated fatty acid) and moderate-protein diet is advisable. A varied diet is essential, with appropriate portions for hunger and satiety. Oil intake should be moderate, and a balance of refined and whole grains should be maintained. Salt intake should be limited, sweets should be consumed sparingly, and alcohol consumption should be moderate. Meals should be regular and balanced. Fish is rich in polyunsaturated fatty acids, which help prevent atherosclerosis. Oats and black fungus have significant lipid-lowering effects. Moderate consumption of lean meat, vegetable oil, and soy products is acceptable, along with plenty of fresh green vegetables and fruits. Increasing dietary fiber intake can lower blood lipids, slow glucose digestion and absorption, and prevent postprandial hyperglycemia.

2. What foods should patients with "three highs" eat less of or avoid? Among the common foods listed below, are there any of your favorites? These are all foods that should not be eaten in excess. We hope you will read carefully and reduce your consumption of these foods. This is the most important part of preventing and treating "three highs". The following foods are rich in saturated fatty acids and cholesterol. Patients with "three highs" should reduce or avoid eating them: (1) Meat: fatty beef, fatty mutton and fatty pork, animal offal, ribs, intestines, cured meat. (2) Dairy: whole milk, cream, semi-fat milk, imitation dairy products, non-dairy cream, yogurt, egg yolk. (3) Bread and cereals: cake, doughnuts, pastries, muffins, crackers, cookies. (4) Fats and oils: chocolate, butter, coconut oil, palm oil, lard, flavoring oil made from egg yolk. (5) Others: ice cream, white sugar, jam, sweet drinks, desserts, alcohol, etc. In addition, there is a type of food that is easily overlooked by people - dried fruit. Many people enjoy eating dried fruits such as sunflower seeds, peanuts, pine nuts, hazelnuts, and almonds. However, these foods are often high in oil, esters, and calories. People frequently consume a considerable amount of dried fruit while reading, watching television, or listening to music, which can harm their health. Therefore, it's advisable to reduce the consumption of dried fruits in the future.

3. How should patients with hypertension, hyperlipidemia, and hyperglycemia choose carbohydrates? Carbohydrates mainly come from staple foods such as rice and wheat, candy, and fruits. Based on their effect on blood sugar, these foods can be divided into two main categories: fast-rising carbohydrates and slow-rising carbohydrates. Fast-rising carbohydrates include refined white rice, refined flour, potatoes, yams, candy, sugary drinks, honey, and chocolate. Consuming these can cause a rapid rise in post-meal blood sugar, increasing the burden on pancreatic β-cells and hindering blood sugar control. Slow-rising carbohydrates commonly include buckwheat, oats, millet, corn, sorghum, and other whole grains. These are mostly high in fiber, causing a slow rise in blood sugar and having a lipid-lowering effect. The daily intake of these staple foods should ideally be limited to 250-350 grams.

4. How to Choose Protein Foods for People with Hypertension, Hyperlipidemia, and Hyperglycemia ("Three Highs") In a diabetic diet, protein should account for 10%–20% of total calories, averaging 15% (or 1–2 grams per kilogram of ideal body weight per day). For patients with "Three Highs" without kidney complications, plant-based protein is preferable due to its lower cholesterol content. The general ratio of plant to animal protein intake is 2:1. However, when kidney disease develops, the biological value of plant protein is lower than that of animal protein, so the amount of plant protein should be limited, and animal protein should be chosen instead. Meat can be divided into white and red protein based on color. White protein meats, such as chicken, fish, and rabbit, have lower cholesterol content and are suitable for patients with "Three Highs." Red protein meats, such as pork, beef, and lamb, have a higher cholesterol content than white protein meats. Animal organs contain large amounts of cholesterol; for example, 100 grams of pork liver contains as much as 3100 milligrams of cholesterol, and should be consumed sparingly. In addition, the amino acids in protein can promote the synthesis of blood vessel wall proteins, protect the elasticity of blood vessel walls, and prevent blood vessel rupture. At the same time, amino acids and their metabolites have a diuretic effect and promote sodium excretion, which can lower blood pressure. They can also act directly on the sympathetic nervous system through the central nervous system, thus lowering blood pressure. Fish protein, in particular, is rich in sulfur-containing amino acids, which have a significant blood pressure-lowering effect. Surveys in my country and Japan have found that the average blood pressure of people in areas where fish consumption is high is significantly lower than in other areas.

5. Why should people with hypertension, hyperlipidemia, and hyperglycemia (the "three highs") eat more high-fiber foods? Plant fiber is not digested or absorbed by the human body and does not provide calories. However, it can slow down the emptying time of food in the gastrointestinal tract, increase satiety, reduce the stimulation of pancreatic β cells by high blood sugar, and increase the sensitivity of peripheral tissue insulin receptors. Dietary fiber can also bind with bile acids in the intestines, increasing the excretion of bile salts in feces. Since bile acids are precursors to cholesterol synthesis, it can lower cholesterol levels. Dietary fiber not only lowers cholesterol but also inhibits the increase in postprandial blood sugar, thus delaying the occurrence and development of cardiovascular complications. Therefore, people with the "three highs" should pay attention to eating more high-fiber foods, such as various whole grains, legumes, vegetables, and fruits.

6. What are the benefits of calcium supplementation for people with hypertension, hyperlipidemia, and hyperglycemia? Most studies suggest that calcium deficiency in the diet can lead to elevated blood pressure. Normal individuals should consume at least 600 mg of calcium daily. If daily calcium intake is less than 300 mg, the risk of developing hypertension increases by 2-3 times. Calcium supplementation can help lower blood pressure. Foods rich in calcium include: dried shrimp, sesame paste, dairy products, kelp, beans, and green vegetables.

7. Is zinc supplementation beneficial for patients with hypertension, hyperlipidemia, and hyperglycemia (the "three highs")? Zinc is known as the "flower of life." Studies have found that zinc has a certain blood pressure-lowering effect, mainly by reducing excess cadmium in the body. Therefore, zinc supplementation is also beneficial for patients with the "three highs."

8. What zinc-rich foods should people with hypertension, hyperlipidemia, and hyperglycemia (the "three highs") eat more of? Foods rich in zinc include: oysters, lean meat, fish, animal liver and kidneys, peanuts, eggs, dairy products, sesame seeds, soybeans, peaches, brown rice, and whole wheat flour. Oysters have the highest zinc content, containing as much as 14 grams of zinc per 100 grams. Of course, a comprehensive approach is necessary. If you have carefully read the preceding content, you will know that some of these foods are high in cholesterol and should be eaten sparingly by people with the "three highs." Only lean meat, fish, soybeans, brown rice, and whole wheat flour are beneficial in all aspects and should be eaten more often.

9. What are the benefits of eating apples for people with hypertension, hyperlipidemia, and hyperglycemia (the "three highs")? Apples are one of the world's "four major fruits" and are widely loved. Studies have shown that apples contain various nutrients such as sugar, protein, calcium, phosphorus, iron, carotene, and vitamin B, which play a special role in regulating the body's physiological balance. Modern medicine has proven that apples are a health friend to people with hypertension, hyperlipidemia, and hyperglycemia, mainly due to their high potassium and calcium content. Studies have found that eating three apples a day for a period of time significantly lowers blood pressure levels compared to those who do not eat apples.

10. Why is eating onions beneficial for people with hypertension, hyperlipidemia, and hyperglycemia (the "three highs")? Firstly, onions are a good source of calcium. Secondly, the prostaglandin A in onions can dilate blood vessels, directly lowering blood pressure. Furthermore, the diallyl disulfide compounds and small amounts of sulfur amino acids in onions have antibacterial and lipid-lowering effects, which also help lower blood pressure. Regular consumption of onions can help stabilize blood pressure, reduce vascular fragility, and protect arteries. Eating onions daily can also have a certain therapeutic effect on refractory hypertension. Therefore, onions are an excellent food for people with the "three highs."

11. Regularly drinking milk is beneficial for patients with "three highs" (high blood pressure, high blood sugar, and high cholesterol). It has been proven that regularly drinking milk has a significant effect on preventing and treating hypertension. Drinking milk has at least the following benefits: the calcium and potassium in milk are very beneficial for preventing and treating hypertension; the protein in milk is rich in methionine, which has an inhibitory effect on the sympathetic nervous system, and sympathetic nerve excitation can cause blood pressure to rise; protein helps remove sodium from the blood and prevents arteriosclerosis, helping to maintain the elasticity of blood vessels; milk protein contains L-tryptophan, which has a calming effect, and drinking milk before bed can improve sleep, indirectly benefiting those with hypertension. Patients with "three highs" will not experience excessive total calorie intake from drinking more milk, and choosing skim milk is even more beneficial.

12. Which teas are beneficial for patients with "three highs" (hypertension, hyperlipidemia, and hyperglycemia)? Practice has shown that drinking the following teas can lower blood pressure and regulate blood lipids, thus benefiting patients with "three highs": chrysanthemum tea, sophora japonica flower tea, lotus leaf tea, lotus seed tea, cassia seed tea, hawthorn tea, goji berry tea, gentian tea, eucommia tea, etc.

13. Which foods are particularly beneficial for patients with hypertension, hyperlipidemia, and hyperglycemia to control hypertension? Hypertension has many harmful effects. In addition to appropriate drug treatment, many foods also have the effect of lowering blood pressure. Patients with hypertension, hyperlipidemia, and hyperglycemia should learn to eat them. (1) Celery has a high calcium content and has the effects of lowering blood pressure, diuresis, and clearing heat. Take 50 grams of celery with roots, add 1 small bowl of water, decoct until half a bowl remains, and drink it once in the morning and once in the evening. (2) Spinach is known for its high iron content among vegetables. Blanch fresh spinach in boiling water and eat it as a cold dish. (3) Corn silk has the effect of diuresis and lowering blood pressure. Pick corn silk, dry it, and boil 30 grams of corn silk into soup and drink it 3 times a day. (4) Water chestnuts can clear heat and resolve phlegm. Patients with hypertension should boil 1 small bowl of water chestnuts every day and eat them with the soup. (5) Kelp has a relatively comprehensive nutritional composition, among which it has the highest iodine content and is one of the foods that supplement iodine. Kelp also has the effect of lowering blood pressure. Patients with hypertension should eat more kelp. It can be eaten as a cold dish or boiled into soup. (6) Black fungus is neutral in nature and sweet in taste. It nourishes, invigorates blood, and moisturizes dryness. It has the effect of lowering blood pressure. How to eat it: Soak 6 grams of black fungus in water overnight, steam for 1 hour, add rock sugar, and take it before going to bed. (7) Jellyfish contains protein, fat, carbohydrates, calcium, iron, vitamin B1, B2, etc. Various experiments conducted by modern scientists on jellyfish have proven that jellyfish has the effect of dilating blood vessels and lowering blood pressure. Because it contains rich mannan polysaccharides and other colloids, it also has a certain effect on preventing and treating arteriosclerosis. To use jellyfish to lower blood pressure, take 250 grams of jellyfish and 20 grams of tender Uncaria rhynchophylla, boil them into a soup and drink it. (8) Eat 1-2 tomatoes on an empty stomach every morning. 15 days is one course of treatment.

14. Does overeating affect patients with "three highs" (hypertension, hyperlipidemia, and hyperglycemia)? Patients with "three highs" should eat regularly and in moderation, and should avoid overeating. Overeating can cause disharmony between the spleen and stomach, resulting in restlessness, affecting mood, leading to increased blood pressure, and causing too much blood to concentrate in the gastrointestinal tract to digest food, resulting in insufficient blood supply to the heart and brain, which can easily induce myocardial infarction or stroke.