People often say “three high” refers to high blood pressure, high blood fat, high blood sugar. In order to stay away from the “three highs”, it is recommended to do the following.
3 words to keep away from high blood pressure
1. Eat less salt
The recommended daily amount of salt for normal people is 6-8 grams, which is about the cap of a mineral water bottle. Patients with hypertension should be controlled at less than 6 grams, and strictly should be under 4 grams.
2, control good emotions, maintain a good state of mind, have good sleep
The survey found that men who are often in a negative mood are 1,5 times more likely to suffer from hypertension than men in a good mood, and women are 1,7 times more likely. A good state of mind is very important. In addition, high-quality sleep also helps to keep away from high blood pressure.
3, appropriate food to supplement calcium and potassium
Potassium ions and calcium ions play an important role in the adjustment of blood pressure. Appropriate intake of foods rich in potassium ions and calcium ions such as vegetables and fruits, milk, soy milk, etc. can help in the control of blood pressure.
3 words to stay away from high blood pressure
1.Eight minutes full at each meal and less oil
Keeping eight portions full at each meal and avoiding full meals will help control weight and keep away from high blood pressure. Eat less oil, especially animal oil, and keep it within two tablespoons a day.
2.Walk 100 steps after meals
Exercise can accelerate lipid metabolism. Appropriate walking after meals can help accelerate metabolism. Studies have found that a 3% reduction in daily energy intake plus 30 minutes of exercise can effectively reduce the risk of obesity and the risk of dyslipidemia after adulthood.
3, waist circumference and then a little less
The national standard is: women’s waist circumference less than 80 cm, men’s waist circumference less than 85 cm. Control abdominal obesity, help reduce the occurrence of adverse cardiovascular and cerebrovascular events.
3 words to stay away from high blood sugar
1, eating coarse and fine with a little more coarse, more kinds
Fine rice and noodles contain almost no fiber, eat into the body, quickly be digested and decomposed metabolism, will make the blood sugar rise rapidly. Coarse grains, on the other hand, are rich in fiber, which is conducive to the control of blood sugar. The more types of food intake, both for the balance of human nutrition, but also to reduce blood sugar fluctuations.
2.Eight minutes full at each meal
Refuse to eat a full meal, keep eight minutes full. Too full meals will increase the burden on the intestines and easily cause blood sugar to rise.
3.More exercise
Aerobic exercise such as jogging, swimming, cycling, etc. for more than 30 minutes more than 3 times a week can help improve insulin sensitivity, reduce weight and improve cardiopulmonary function, which is of great benefit.
In addition, quitting smoking and limiting alcohol, having good relationships and regular checkups all help to maintain good health.