What are the three highs in the human body?

In life, we often hear people talking about the three highs, but most people are not particularly clear about what the three highs include. In fact, the three highs refer to high blood sugar, high blood pressure and high blood lipids. Generally, the three highs are the culprits of cardiovascular diseases. In the past few years, the three highs were exclusive to the elderly. In recent years, the three highs have become increasingly younger, which is mostly related to the bad living habits and eating habits of young people.

Hypertension refers to blood pressure in the circulatory system that is higher than normal, usually refers to increased systemic arterial blood pressure, and is a common clinical syndrome. Usually, a level below 140/90 mmHg is considered normal, while a level above 160/95 mmHg is considered high blood pressure. Because it happens unconsciously, it is called the "silent killer."

Hyperlipidemia refers to high cholesterol or triglycerides in the blood or low high-density lipoprotein cholesterol, which modern medicine calls dyslipidemia. It is the main factor leading to atherosclerosis and a risk factor for the occurrence and development of cardiovascular and cerebrovascular diseases. It has a hidden onset and mostly has no clinical symptoms, so it is called the "invisible killer."

Hyperglycemia is higher than normal levels of glucose in the blood. It is an independent pathological change in the body. The lesion site is in the blood and the nature of the lesion is blood sugar metabolism disorder. The clinical manifestations of hyperglycemia may have obvious symptoms, such as dry mouth, frequent drinking, frequent urination, and weight loss; or they may be latent symptoms without obvious subjective discomfort.

Attention people with three highs:

1. Proper diet

1. The importance of diet to high blood pressure: Food is the primary need of people. A reasonable diet can keep you neither fat nor thin, and your cholesterol level neither high nor low.

2. Dietary precautions for patients with hypertension:

(1) Carbohydrate foods:

Suitable foods: rice, porridge, noodles, pasta, arrowroot starch, soup, taro, and soft beans.

Foods to avoid: sweet potatoes (foods that produce abdominal gas), dried beans, and strong-flavored biscuits.

(2) Protein foods: beef, lean pork, white fish, eggs, milk, dairy products (fresh cream, yeast milk, ice cream, cheese), soy products (tofu, natto, soybean flour, fried tofu)

Foods to avoid: Fatty foods (beef, pork belly, ribs, whale, herring, tuna, etc., processed foods (sausages)

(3) Fatty foods

Suitable foods: vegetable oil, a small amount of butter, salad dressing

Foods to avoid: Animal oil, lard, bacon, sardines in oil

(4) Vitamin and mineral foods

Suitable foods: vegetables (spinach, cabbage, carrots, tomatoes, lily roots, pumpkin, eggplant, cucumber) and fruits (apples, oranges, pears, grapes, watermelons)

Seaweed and fungi should be cooked before eating.

Foods to avoid: vegetables with hard fibers (burdock, bamboo shoots, beans)

Pungent vegetables (spicy greens, cilantro, mustard greens, onions, mustard greens)

(5) Other foods

Suitable food: light tea, yeast milk beverage

Foods to avoid: Spices (chili pepper, curry powder)

Alcoholic beverages, salted foods (prepared vegetables, preparatory fish roe)

Pickles, coffee

3. Eating habits that hypertensive patients should pay attention to

(1) First of all, we must control energy intake. It is recommended to eat complex carbohydrates, such as starch and corn, and eat less glucose, fructose and sucrose. These sugars are monosaccharides and can easily cause elevated blood lipids.

(2) Limit fat intake. When cooking, choose vegetable oil and eat more marine fish. Marine fish contains unsaturated fatty acids, which can oxidize cholesterol, thereby lowering plasma cholesterol. It can also prolong platelet aggregation, inhibit thrombosis, and prevent stroke. It also contains more linoleic acid, which has a certain effect on increasing the elasticity of microvessels, preventing blood vessel rupture, and preventing complications of hypertension.

(3) Consume protein in moderation. The ideal daily protein intake for patients with hypertension is 1g per kilogram of body weight. Eating fish protein 2-3 times a week can improve vascular elasticity and permeability, increase urinary sodium excretion, and thus lower blood pressure. If hypertension is accompanied by renal insufficiency, protein intake should be limited.

(4) Eat more foods rich in potassium and calcium but low in sodium, such as potatoes, eggplants, kelp, and lettuce. Foods high in calcium: milk, yogurt, and dried shrimps. Eat less broth, because the increased nitrogen extract in broth can promote the increase of uric acid in the body and increase the burden on the heart, liver, and kidneys.

(5) Limit salt intake: gradually reduce it to less than 6g per day. That is, after removing the rubber pad from an ordinary beer cap, one flat cap contains about 6g of salt. This amount refers to the amount of table salt, including cooking salt and the total amount of sodium contained in other foods converted into table salt. Appropriately reducing sodium salt intake can help lower blood pressure and reduce sodium and water retention in the body.

(6) Eat more fresh vegetables and fruits. Eat at least 8 taels of fresh vegetables and 2 to 4 taels of fruit every day.

(7) Appropriately increase the intake of seafood: such as kelp, seaweed, seafood fish, etc.

2. Exercise moderately

The importance of exercise to high blood pressure: There is a saying: "When you are young, exchange your health for money; when you are old, exchange your health for exercise." In addition to promoting blood circulation and reducing cholesterol production, exercise can also strengthen muscles, bones and joints and reduce stiffness. Exercise can increase appetite, promote gastrointestinal motility, prevent constipation and improve sleep. Have the habit of continuous exercise: It is best to do aerobic exercise, which will be helpful.

1. Precautions for exercising:

(1) Do not overdo it or do it too hard or too tiringly. Increase your activity gradually.

(2) Pay attention to the surrounding climate: In summer, avoid exposure to bright sunlight at noon; in winter, keep warm to prevent stroke.

(3) Wear comfortable and sweat-absorbent clothing: cotton clothing and sports shoes are necessary.

(4) Choose a safe place: such as a park or school, avoid alleys or roadsides.

(5) When exercising, do not exercise on an empty stomach to avoid hypoglycemia. Exercise should be done 2 hours after a meal.

2. Taboos of exercise

(1) Stop exercising when you are sick or feeling uncomfortable

(2) It is not advisable to exercise when you are hungry or one hour after a meal.

(3) Do not stop immediately during exercise and follow the steps of the exercise program.

(4) If you feel any discomfort during exercise, you should stop immediately.

3. Quit smoking and limit alcohol consumption

4. Psychological Balance

The psychological manifestations of hypertensive patients are tension, irritability, and emotional instability, which are all factors that cause high blood pressure.