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Copywriting丨Health 365
Editor丨Health365
In our daily cognition, big fish and big meat are often closely associated with "wealth diseases" such as high blood lipids and high blood pressure. However, there are always some people in life who seem to break this routine and enjoy hearty food, but still maintain a healthy body, blood pressure and blood lipid levels are stable. What's the secret behind this?
Today, let's follow an experienced doctor to demystify this relationship between diet and health.
Dr. Zhang, an expert in the cardiovascular field for many years, always explains with a smile: "The relationship between diet and health is far more complex than we think. Big fish and meat do not necessarily lead to high blood lipids and high blood pressure, the key is how to eat. ”
1. The "health trap" and "nutritional treasure" of big fish and big meat
When it comes to big fish and meat, the first thing that comes to many people's minds is greasy, high-fat, and high-calorie. Indeed, excessive intake of animal fat and cholesterol is one of the important factors that cause hyperlipidemia and high blood pressure. But that doesn't mean that all big fish and big meat are healthy "enemies".
1. Fish: the guardian of the cardiovascular system
Fish, especially deep-sea fish, are rich in Omega-3 fatty acids, which are unsaturated fatty acids that are extremely beneficial to the human body. It lowers blood triglyceride and cholesterol levels, reducing the risk of cardiovascular disease. Omega-3 fatty acids also help with anti-inflammatory, anti-coagulant and cardiovascular health.
Moderate consumption of fish, such as salmon, mackerel, salmon, etc., will not increase the burden of blood lipids and blood pressure, but can play a positive protective role.
2. Meat: Choose between red and white meat
Among meats, red meat (e.g., beef, pork) and white meat (e.g., chicken, duck) have different fat content and types. Red meat is high in saturated fatty acids, and excessive intake may increase the risk of cardiovascular disease. White meat, on the other hand, is relatively low-fat and rich in high-quality protein, making it a healthier choice.
Whether it's red or white meat, the way it is cooked is also crucial. Low-fat cooking methods such as roasting and stewing are far healthier than frying and grilling.
2. The "Art of Balance" in Diet
Dr Teo emphasises that the balance between diet and health is like a delicate art show that requires careful planning to achieve the best results.
1. Dietary fiber: the "scavenger" of the gut
While enjoying big fish and meat, don't forget the importance of dietary fiber. Dietary fibre can increase satiety and reduce food intake, while promoting intestinal motility and helping to flush out excess fats and toxins from the body. Foods rich in dietary fiber, such as vegetables, fruits, and whole grains, should be a regular at the table.
2. Vitamins & Minerals: A "Tinner" for Health
Vitamins and minerals play an irreplaceable role in the human body. They participate in metabolism, maintain physiological functions, enhance immunity, and are indispensable elements for maintaining good health. Eating more vitamin- and mineral-rich foods, such as green leafy vegetables, fruits, nuts, etc., can help balance your diet and reduce the potential risks associated with large fish and meat.
3. Water intake: the "wellspring" of life
Adequate water intake is essential for maintaining good health. Water thins the blood, reduces blood viscosity and helps prevent cardiovascular disease. Water also boosts metabolism and helps flush out waste products from the body. Regardless of diet, make sure you drink enough water each day.
3. The "invisible help" of living habits
In addition to diet, lifestyle habits also invisibly affect our health. Dr. Zhang pointed out that good lifestyle habits are an important guarantee for big fish and meat without suffering from hyperlipidemia and high blood pressure.
1. Regular exercise: the body's "source of vitality"
Exercise is one of the effective means of maintaining good health. Regular exercise strengthens the heart and lungs, increases the body's metabolic rate, and helps burn excess fat and calories. Whether it is walking, jogging, swimming or yoga and other exercises, as long as you stick to it, it can play a positive role in preventing hyperlipidemia and high blood pressure.
2. Get enough sleep: your body's "repair station"
Getting enough sleep is essential for good health. During sleep, the body is at rest, and various organs are repaired and restored. Lack of sleep can lead to a decline in physical function, weakened immunity, and an increased risk of disease. Maintaining a regular sleep schedule and getting enough sleep each day is an important part of staying healthy.
3. Mental Health: The "Barometer" of the Body
Mental health should not be overlooked. Long-term mental stress, anxiety, depression and other negative emotions can have a negative impact on physical health. Learning to regulate emotions and maintaining a positive and optimistic attitude is of great significance for the prevention of cardiovascular diseases such as hyperlipidemia and hypertension.
4. Dr. Zhang's "Diet Secrets"
In years of medical practice, Dr. Zhang has summed up a set of effective "diet secrets" to help patients maintain good health while enjoying food.
1. Meat and vegetarian matching, mainly vegetarian
At the table, meat and vegetarian dishes should be reasonably matched. Meat dishes are mainly fish and white meat, while vegetarian dishes focus on the intake of vegetables and fruits. This not only satisfies the taste needs, but also ensures a balanced nutrition.
2. Less oil and less salt, mainly light
When cooking, try to use as little seasoning as possible such as oil and salt. Low-fat cooking methods such as steaming, boiling, and stewing can be used to reduce the intake of fat and salt. Avoid using too many sauces, monosodium glutamate and other condiments to maintain the original flavor of the food.
3. Regularly and quantitatively, chew carefully and swallow slowly
Eat regularly and eat regularly and sparingly. Avoid overeating and don't overeat. Chewing slowly during meals helps digestion and absorption. Limit your snack intake after meals and avoid excessive calorie intake.
4. Drink plenty of water and drink less
Drinking plenty of water can help maintain good health. Try to reduce the consumption of sugary drinks, carbonated drinks and other high-calorie drinks. You can choose to drink low-calorie drinks such as tea and coffee, but pay attention to the moderation.
5. Conclusion: Eat healthy and enjoy life
Big fish and meat do not necessarily lead to high blood lipids and high blood pressure. The key is how to arrange the diet reasonably and maintain a balanced nutrition. Through dietary principles such as meat and vegetarian mixing, less oil and less salt, regular rationing, as well as the adjustment of lifestyle habits such as regular exercise, adequate sleep, and mental health, we can maintain good health while enjoying food.
Dr. Cheung concluded, "Healthy eating is not a constraint, it's a pleasure. When we learn how to live in harmony with food, we find that life becomes a better place. "Let's start today, pay attention to our own food health, and enjoy the happiness and satisfaction brought by food!
The above content is for reference only, if you feel unwell, please consult a medical professional. If you like it, you can pay attention to it, share health knowledge every day, and be your exclusive online doctor.