Nutritional Strategies for Lowering "Three Highs" (Part 2): Pharmacological Effects of Calcium, Chromium, and Phytosterols, and Special Porridge Recipes

Recommended Nutritional Recipe for Lowering High Blood Pressure, High Blood Sugar, and High Cholesterol: Yam and Lean Pork Porridge Ingredients: 150g lean pork, 100g rice, 100g yam, 50g fox nuts, and appropriate amount of chopped green onions. Seasoning: A pinch of salt. Instructions: ① Wash the fox nuts and soak them in cold water until softened; wash the rice and soak it in cold water for half an hour, then drain and set aside; wash the yam, peel and cut into chunks; wash the lean pork and cut into cubes. ② Place a pot on the stove, add about 2000ml of cold water, then add the rice and fox nuts. Bring to a boil over high heat, stir a few times, then reduce to low heat and simmer until half-cooked. Add the diced yam and pork. ③ Continue cooking until the porridge is done. Finally, add salt to taste and sprinkle with chopped green onions.

Calcium – A Blood Thinner: Daily intake: 800-1000 mg. Recommended food sources: milk, eggs, tofu, lotus root, shrimp, kelp, seaweed, fish. Principles and Nutritional Benefits of Lowering "Three Highs" (High Blood Pressure, High Blood Sugar, and High Cholesterol): Adequate calcium intake increases urinary sodium excretion, reducing the adverse effects of sodium on blood pressure, thus lowering blood pressure. Calcium can also reduce cell membrane permeability, promote vascular smooth muscle relaxation, and counteract the increased urinary potassium excretion caused by high sodium, thus playing a potassium-conserving role. Potassium has a stabilizing effect on cell membranes, relieving tension in blood vessel walls, thereby lowering blood lipids, lowering blood pressure, and preventing thrombosis. Therefore, adding appropriate amounts of calcium to the daily diet is very beneficial to the human body. Nutritionist's Tip: Oxalic acid can hinder the body's absorption of calcium, so avoid consuming oxalic acid and calcium simultaneously. ◎The body's absorption rate of calcium is also affected by other nutrients. For example, excessive phosphorus intake can hinder calcium absorption. Vitamin D is needed for calcium to be absorbed in the intestines or extracted from bones. The body produces vitamin D when exposed to sunlight, so moderate exposure to ultraviolet light can indirectly help calcium absorption. Recommended recipe for lowering blood pressure, blood sugar, and cholesterol: Kelp and Potato Soup. Ingredients: 150g potatoes, 50g dried kelp, 50g onion, appropriate amount of soaked dried shrimp. Seasonings: Salt, MSG, a little sesame oil. Instructions: ① Peel and wash the potatoes, then shred them. Steam the dried kelp for 35 minutes, remove, wash, shred, and blanch briefly in boiling water. Drain. Peel and chop the onion. ② Soak the shredded potatoes in salted water for 10 minutes, then drain. ③ Heat oil in a wok, sauté onion chunks until fragrant, then add water and soaked dried shrimp, bring to a boil, skim off any foam, then add shredded potatoes and kelp strips and cook briefly. Finally, season with salt and MSG, and drizzle with sesame oil. Salmon and Vegetable Porridge Ingredients: 200g cooked rice, 30g salmon, 50g fresh shiitake mushrooms, 20g carrot, a little spinach. Seasoning: 1 tsp salt. Instructions: ① Remove the stems from the shiitake mushrooms and carve patterns on the surface; peel and wash the carrot, then slice it. ② Add water and salt to a pot and bring to a boil over high heat. Once boiling, add the salmon. After it boils again, add the other ingredients and cook for about 3 minutes. Tips: Salmon is rich in unsaturated fatty acids, which can effectively increase high-density lipoprotein cholesterol and lower blood lipids and cholesterol.

Chromium – A Natural Helper in Glucose Breakdown Recommended Food Sources: 50-200 mg. Food Sources: Corn, beef, grapes, spinach, carrots, cabbage. Principles and Nutritional Benefits of Lowering "Three Highs" (High Blood Pressure, High Blood Sugar, and High Cholesterol): Chromium inhibits cholesterol biosynthesis, lowers serum total cholesterol and triglyceride levels, and raises high-density lipoprotein cholesterol levels. Chromium deficiency in the elderly increases the risk of diabetes and atherosclerosis. Chromium is a trace element required for the pancreas to secrete insulin. When absorbed sugars are broken down into glucose and absorbed from the small intestine, raising blood sugar levels, the pancreas secretes insulin to help muscles and the liver absorb glucose. When the body's energy levels are insufficient, glucose is absorbed by muscle cells and converted into energy for the body's consumption; however, when the body's energy levels are sufficient, glucose is stored in fat cells. Chromium activates insulin function and helps blood glucose be effectively absorbed by muscle cells. Therefore, a deficiency can prevent insulin activation, hindering the metabolism of sugars and leading to elevated blood sugar. Nutritionist's Tip: ◎ The older a person gets, the less easily the body retains chromium, so middle-aged and elderly people should pay more attention to chromium intake. ◎Chromium is more effective when taken together with vitamin B₁, which is needed for carbohydrate metabolism. Recommended nutritional recipe for lowering "three highs" (high blood pressure, high blood sugar, and high cholesterol): Cabbage Porridge Ingredients: 200g rice, 300g cabbage, 2 eggs, appropriate amounts of scallions and ginger. Seasonings: appropriate amounts of salt, dark soy sauce, and chicken bouillon. Instructions: ① Rinse the rice and soak for 1 hour; remove the heart of the cabbage and shred it finely; shred the scallions and ginger separately; beat the eggs in a bowl and set aside. ② Heat oil in a pan, add the shredded scallions and ginger, stir-fry until fragrant, then add the shredded cabbage and dark soy sauce, stir-frying continuously. When the cabbage is almost cooked, add salt and chicken bouillon, stir-fry until cooked through, and set aside. ③ In another pot, add the rice and water, bring to a boil over high heat, then reduce to low heat and simmer. Add the beaten eggs and shredded cabbage, stir well, and serve.