Three highs are relatively common cardiovascular diseases nowadays. Many middle-aged and elderly people are prone to diseases such as hyperlipidemia and high blood sugar. These diseases are generally related to daily living habits and eating habits, so We should pay attention to diet and prevention. So, which staple foods can help lower blood sugar and fat? What staple foods can people with high blood pressure eat?

1. Buckwheat

Buckwheat is rich in chromium ions and rutin, which allows insulin to work more fully and thus lowers blood sugar. Buckwheat is divided into sweet buckwheat and tartary buckwheat according to varieties. Tartary buckwheat is further divided into ordinary tartary buckwheat and black tartary buckwheat. Among them, black tartary buckwheat has the best effect.

How to eat

There are many ways to eat buckwheat. In addition to adding it directly into porridge, rice or grinding it into noodles to make buckwheat steamed buns and buckwheat noodles, it can also be made into buckwheat rolls and buckwheat noodles. Soybean milk, etc.

2. Oats

The β-glucan in oats has the effect of lowering blood sugar. In addition, the active ingredients such as phenols, sterols, and phytic acid in oats have antioxidant, It has functions such as lowering cholesterol, treating cardiovascular disease and reducing low-density lipoprotein oxidation. It is recommended to buy whole oats for making porridge or cooking.

If you choose oatmeal, you should choose pure oatmeal. Among different brands of pure oatmeal, choose those with high beta-glucan content. Use the same amount of water of the same temperature to brew the same amount of oats. The thicker the oats, the higher the beta-glucan content.

How to eat

There are many ways to eat oats, such as milk oatmeal, oat soy milk, brown rice oatmeal, and you can also bake oats into oatmeal cookies as a snack.

3. Multigrain beans

In addition to oats and buckwheat, other multigrain beans such as brown rice, quinoa, millet, corn grits, red beans, mung beans, lentils, etc. are better than white rice. Noodles are rich in dietary fiber, which is more conducive to sugar control.

In recent years, many studies have shown that refined foods are bad for health. On the contrary, increasing all whole grain foods can effectively prevent type 2 diabetes, cardiovascular disease, cancer, and obesity, which are beneficial.

How to eat

Add it to the staple food. For example, for breakfast, you can mix all the above ingredients to cook porridge. If you want the porridge to be sweet and delicious, you can add a little pumpkin and cook it not too soft.

In addition to porridge, it can also be mixed together to make multigrain rice or ground into multigrain soy milk.

4. Potatoes

Potatoes are rich in resistant starch, which can improve insulin sensitivity and help control sugar. Compared with rice noodles, potatoes have higher water content and lower energy. Helps control sugar.

How to eat

1. Replace the staple food with equal amounts of potatoes.

2. Do not stew potatoes until they are cooked, because stewing them will help absorption and increase blood sugar. Instead, you should fry potato slices and cold shredded potatoes to make the potatoes harder and crispier, so that the body will absorb them more slowly.

3. Eat vegetables first to increase dietary fiber, and eat potatoes last, so that the starch in potatoes will be absorbed more slowly.

5. Konjac

The glucomannan in konjac is rich in content and difficult to digest, and can lower blood sugar by increasing insulin sensitivity.

The mucus protein contained in konjac, known as a "gastrointestinal scavenger" and "blood purifier", can reduce the accumulation of cholesterol in the body, prevent arteriosclerosis and prevent and treat cardiovascular and cerebrovascular diseases.

How to eat

1. Sugar lovers may wish to buy some konjac starch and make konjac tofu with the ratio of alkali: konjac starch: water = 1:20:60, and then make it Rich dishes or soups such as mushroom konjac soup and konjac bean sprout salad can also reduce the intake of other staple foods.

2. Konjac can be eaten cold with cucumber shreds. Both konjac and cucumber can increase satiety, and cucumber can also assist in lowering blood sugar, so eating them together is the best combination. .

6. Choosing grains for sugar lovers

1. Match the thickness of staple foods. Among them, the daily intake of miscellaneous grains and beans is 50-150 grams (raw weight), and oats and buckwheat are preferred among coarse grains.

2. Potatoes (potatoes, yams, pumpkins, taro, and konjac) can replace some staple foods, 50-100 grams per day (raw weight edible part), with potatoes and konjac preferred.

3. Don’t make porridge or cooking too soft, which is better for sugar control.

4. Control the amount of all staple foods every day at 250-400 grams. Add vegetables and protein-rich foods such as fish, poultry, meat, eggs, milk, and beans to each meal, and let the complementary foods be eaten with the staple foods, that is to say Eat more food and less rice.

7. Dietary taboos

1. Avoid high-cholesterol diets

Patients with hyperlipidemia must eat less foods with high cholesterol content. Excessive intake of high cholesterol in the body will inevitably cause blood lipids to rise higher and accelerate the formation of atherosclerosis and coronary heart disease. Therefore, the cholesterol intake of patients with hyperlipidemia should be controlled below 300 mg per day. It is advisable to eat plant foods that contain almost no cholesterol. You must avoid eating livestock and poultry and other animal viscera with high cholesterol content, such as liver, kidney, intestine, brain, etc. You should also eat less eggs and fish.

2. It is not advisable to drink excessive amounts of alcohol

A small amount of drinking can improve human body lipid metabolism, promote blood circulation, and can effectively prevent and treat arteriosclerosis; however, large amounts of drinking can damage human tissue cells and can inhibit The activity of lipase causes an increase in the synthesis of low-density lipoproteins in the liver, which slows down the elimination of low-density lipoproteins in the blood and increases the concentration of triglycerides, thereby accelerating the occurrence of atherosclerosis and coronary heart disease. Therefore, people with hyperlipidemia should strictly limit the amount of alcohol they drink.

3. Avoid eating lean meat frequently

Although the saturated fatty acid content in lean meat is lower than that in fat meat, this does not mean that all lean meat is low in fat. Taking lean meat as the main food source in the daily dietary structure will also cause cardiovascular diseases such as hyperlipidemia, arteriosclerosis, and cerebral hemorrhage. Because lean meat contains high levels of methionine, it will cause direct damage to the endothelial cells of the arterial wall, causing lipids such as cholesterol and triglycerides in the blood to deposit and penetrate into the arterial wall, thereby forming atherosclerotic plaques. Arteriosclerosis occurs.

4. It is not advisable to eat more sugary foods

Generally, the sugars consumed in three meals a day can meet the metabolic needs of the human body, or even exceed the needs of the human body. If you add sugar to your diet, or eat fruit candies, sweets, chocolate, etc. outside of meals, you will consume too much sugar and synthesize too much lipids in the body, which will cause fat accumulation in the body and an increase in blood lipids. high.

5. People with high blood pressure should avoid drinking coffee

Caffeine can increase blood pressure and make you emotionally nervous, thus aggravating the symptoms of hypertension, especially for people with a family history of hypertension. , blood pressure rises the most after consuming caffeine.

Especially when you are emotionally stressed, don’t drink coffee, because stress plus coffee have a synergistic effect on high blood pressure