At present, the medical profession considers obesity, hypertension, hyperlipidemia and diabetes as the four chronic diseases that pose the greatest threat to human health. Combined pathogenesis: On the surface, these are four “separate” diseases with “distinct” pathogenesis and pathological changes; in essence, the four diseases are actually the same thing, and those who suffer from one of them are at many times greater risk of other diseases. In essence, the four diseases are actually the same thing. Therefore, the prevention of any one of these diseases should be considered from the perspective of joint prevention of the four diseases in order to receive good results. Metabolic syndrome: In medical science, multiple metabolic syndromes based on insulin resistance, including obesity, hyperglycemia, hypertension, hyperlipidemia, hyperuricemia, fatty liver, etc. are called “metabolic syndrome” (MS for short). Metabolic syndrome was described as early as 1988 and has been identified as a precursor to diabetes and heart disease. In China, the incidence of metabolic syndrome has been increasing year by year. “Many studies have shown that most patients with or at risk for cardiovascular disease have abnormal glucose metabolism, although they do not necessarily present with clinical diabetes and are therefore often overlooked by cardiologists, but in fact at this stage patients already show risk factors such as dyslipidemia and hypertension, which lead to Cardiovascular damage. Therefore, at the beginning of this century, the American Heart Association (AHA) and the American Diabetes Association (ADA) clearly stated that “diabetes is a cardiovascular disease”, which is now widely accepted. It is well established that each of the risk factors associated with the metabolic syndrome has an independent effect, and that when combined they have a synergistic amplifying effect. Therefore, the treatment of these four chronic diseases must go beyond the traditional measures of “lowering glucose” and “lowering lipids” to a holistic treatment of the metabolic syndrome that takes into account all conditions and uses appropriate measures. The purpose of this is to highlight the early intervention of metabolic syndrome to delay the occurrence and development of diabetes and cardiovascular disease. Eight nutritional measures In 1992, the “Victoria Declaration” proposed that a good lifestyle is the basis for good health. The core of a good lifestyle can be summarized into four points, namely: reasonable diet, moderate exercise, quit smoking and limit alcohol, and psychological balance. Some people call them the “four cornerstones” of health. In the prevention of the four chronic diseases, the four cornerstones should go hand in hand, and one cannot be missing without the other, and too much focus or neglect on one of them will lead to the failure of the overall prevention plan. If we refine the “rational diet”, we can propose eight nutritional measures to prevent the four chronic diseases: 1, maintain the daily food diversity Often people ask such questions as “what food anti-aging”, “what food to lower blood sugar”, “what food to lower blood sugar”. “What food lowers blood sugar” ……, is actually some misconceptions. The nutrients contained in various foods are not exactly the same, except for breast milk, no one natural food can provide all the nutrients needed by the human body. The human body needs more than 45 kinds of nutrients every day, and relying on one or a few simple foods simply cannot meet the needs. Therefore, according to a reasonable proportion, a wide range of food intake, including cereals, animal foods, vegetables and fruits, legumes, dairy products and fats, and even nutrient supplements to achieve a balanced diet to meet the various nutritional needs of the human body. 2. Cereals are the basis of daily diet Cereals are the basic source of dietary energy and should become the basis of our daily diet. However, with the improvement of living standards, many major cities in China have already seen a tendency for animal food consumption to exceed cereal consumption, which is extremely detrimental to the prevention of some chronic diseases. Therefore, it is necessary to promote the good tradition of “cereal-based” Chinese diet and avoid the disadvantages of “meat-based” Western diet. And in the cereal food, should advocate the use of some coarse grains. 3, eat animal food in moderation, eat 2 to 3 times a week sea fish Animal food is a good source of high-quality protein, fat-soluble vitamins and minerals. Some people worry that animal food will increase the chance of cardiovascular disease, in fact, a reasonable amount of animal food, not only will not lead to chronic disease, but on the contrary, because the amino acid pattern of animal protein is more suitable for human needs, its lysine content is high, which is conducive to supplement the lack of lysine in cereal protein; at the same time fish (especially seafood fish) contains more n3 unsaturated fatty acids, in the prevention of Fish (especially seafood) contains more n3 unsaturated fatty acids, which are unique in preventing cardiovascular diseases. Not eating animal food may lead to a lack of essential fatty acids, some vitamins, minerals and trace elements, resulting in negative nitrogen balance and protein malnutrition, and it is also difficult to avoid the occurrence of hyperlipidemia. Therefore, a daily diet of 3 to 4 taels of lean meat (less or prohibited fatty meat and meat and oil), and fish (especially sea fish) 2 to 3 times a week, is needed to prevent the four chronic diseases. 4, eat 2 two beans and their products daily Soy is a high-quality plant protein, its protein content is up to 30% to 50%, and rich in 8 essential amino acids needed by the body, is the only plant food comparable to animal food high protein food. Soy lecithin has the function of promoting fat metabolism in the liver and preventing the formation of fatty liver. The plant sterols it contains are not absorbed by the body and can inhibit the absorption of animal cholesterol, which may be effective in preventing hyperlipidemia. Soy isoflavones have some antioxidant effects. Many human studies on the prevention of cardiovascular disease with soy isoflavones are currently underway. Eating about 2 taels of soy products daily is appropriate. 5, eat 1 pound of vegetables and 2 fruits daily Vegetables and fruits are rich in vitamins, minerals, dietary fiber and natural antioxidants. A large number of epidemiological surveys and clinical studies have confirmed that eating a lot of vegetables and fruits plays an important role in maintaining cardiovascular health, increasing resistance to disease, and preventing certain cancers. It is recommended to use more red, yellow and dark green vegetables and fruits, guided by the principle of eating a variety of them, because they are an important source of carotenoids, vitamin B2, vitamin C, etc. To prevent the occurrence of chronic diseases, it is necessary to eat 1 pound of vegetables (main meal) and 2 fruits (extra meal) daily. Fruit is generally consumed as an extra meal, that is, in the middle of two main meals (such as 10:00 a.m. or 3:00 p.m.), and it is not advocated to eat fruit immediately before or after meals to avoid overloading the pancreas with too many carbohydrates at once. 6, daily 1 bag of fresh milk + 1 cup of yogurt Milk is rich in high-quality protein and vitamins, in addition to high calcium content, and high utilization rate, containing nearly 300 mg of calcium per 250 ml, so it is a good source of natural calcium. Many current studies have shown that calcium has a unique role in the prevention of chronic diseases such as hypertension, and that a long-term low-calcium diet is a risk factor for diseases such as hypertension. One of the shortcomings of our dietary structure is the provision of calcium is generally low, with an average daily intake of only about 400 mg, while the dietary nutrient reference intake is set at 800 mg per day for adults aged 18 to 49 years, and 1000 mg per day for adolescents and adults aged 50 years or older, and it is recommended that calcium supplements, such as Calcium D600 a piece, be added daily to reach the standard of 1000 mg per day. 7, eat a light and less salty diet, with no more than 6 grams of salt per day In view of the adverse effects of eating too much salt on health, the World Health Organization (WHO) recommends that healthy people should not eat more than 6 grams of salt per day, no more than 5 grams for diabetic non-hypertensive patients; no more than 3 grams for hypertensive patients; and no more than 2 grams for diabetic hypertensive patients. China’s per capita daily salt intake of 12 to 14 grams, reaching 200% to 230% of the WHO recommended value. 8, daily supplement dietary fiber With the improvement of living standards, food refinement, the proportion of animal food has increased greatly. The intake of dietary fiber in some big cities is reduced from 20 grams a day ten years ago to about 10 grams a day now, and this leads to some chronic diseases, such as obesity, diabetes, hyperlipidemia, etc. Therefore, coarse grains such as oatmeal and buckwheat, as well as foods rich in dietary fiber such as kelp, konjac and fresh vegetables should be added to the daily diet. We can use the following dietary recommendations to meet fiber intake: choose whole grains, whole grain foods for breakfast; replace fine rice and noodles with some coarse grains (but eating coarse grains should not exceed the total amount); legumes can be added to the daily diet, such as red beans, green beans, etc.; green vegetables must be eaten daily, especially the leaves and stems of green vegetables.