The National Health Commission has released the latest dietary guidelines! Remember these 30 key points and easily eat away the "three highs" →

The chronic diseases of "three highs", high blood pressure, high blood sugar and high blood lipids, have been plaguing many people.

How should we adjust our daily diet? How can we control the "three highs" through diet?

Recently, the National Health Commission has formulated and issued a number of "Dietary Guidelines for Adults with Chronic Diseases", including:

"Food Nutrition Guidelines for Adults with Hyperlipidemia (2023 Edition)"

Dietary Guidelines for Adults with Hypertension (2023 Edition)

Dietary Guidelines for Adults with Diabetes (2023 Edition)

According to the dietary recommendations of the "Three Highs" dietary guidelines, we have summarized 10 key points for hyperlipidemia, hypertension, and diabetes respectively.

Remember these 30 key points and they will teach you how to easily reduce the "three highs"!

01

For hyperlipidemia, remember 10 dietary tips!

The dietary guidelines for adults with hyperlipidemia point out that limiting the intake of total fat, saturated fat, cholesterol and trans fatty acids is an important measure to prevent and treat hyperlipidemia and atherosclerotic cardiovascular disease.

Dietary Guidelines for Adults with Hyperlipidemia (2023 Edition)

1. Less oil. Many people consume too much oil.

Data from the 2015 China Adult Chronic Disease and Nutrition Monitoring Program showed that the average daily cooking oil consumption per person was as high as 43.2 grams.

The dietary guidelines for adults with hyperlipidemia recommend that the amount of cooking oil should be within 25 grams.

So many people consume too much oil.

In addition to consciously reducing and controlling oil intake, people with high blood lipids can use an oil-limiting kettle and non-stick pan when cooking at home, and rinse the food with clean water when dining out.

Gradually reduce and control the amount of oil you consume, and you will slowly adapt to a low-fat and light diet.

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2. Strictly control the intake of saturated fatty acids

Excessive intake of saturated fatty acids is the main cause of increased blood cholesterol and low-density lipoprotein cholesterol (LDL-C), which in turn causes arterial stenosis, the formation of atherosclerosis, and increases the risk of cardiovascular disease.

The "Dietary Guidelines for Adults with Hyperlipidemia" specifically emphasizes that saturated fatty acid intake should be controlled within 10% of total energy. If it is hypercholesterolemia, it should be controlled within 7%.

What is this concept? Registered dietitian Gu Chuanling gave an example, for a white-collar woman who does not need to lose weight, the recommended daily energy is 1800 kcal, and 7% of the saturated fat corresponds to 14 grams.

300 ml of whole milk + 3~4 rolls of beef rolls contain 12.25 grams of saturated fat, which exceeds the standard for saturated fatty acids.

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In addition, you should eat less meat with "four legs", especially fatty meat such as beef brisket, fatty beef, lamb skewers, and pork belly. You should stop after a few bites, otherwise the saturated fatty acid content will easily exceed the standard.

As for lard, butter, coconut oil and palm oil, which have higher saturated fatty acid content, stay away from them. Palm oil is rarely used in daily cooking, but it is commonly used in fried packaged foods.

For example, instant noodles and potato chips, so you must read the ingredient list when buying packaged foods.

3. Strictly control cholesterol intake

Guidelines suggest that for people with hyperlipidemia, daily cholesterol should be less than 300 mg, and for people with hypercholesterolemia, daily cholesterol should be less than 200 mg. What does this mean?

An ordinary egg weighs about 50 grams and contains 324 mg of cholesterol. If you eat egg yolk every day, your cholesterol will definitely exceed the standard.

Therefore, it is best not to eat egg yolks if you have high blood lipids, or to eat one egg yolk every other day.

As for animal brains and animal offal, which have particularly high cholesterol content, you should also eat less of them. According to the Chinese Dietary Guidelines, you should eat them two or three times a month, about 25 grams each time (two thin slices of pork liver).

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4. Do not exceed 2 grams of trans fatty acids per day

Guidelines recommend that trans fat intake should not exceed 2 grams per day. Trans fats, also known as trans fatty acids, are commonly found in packaged foods, baked goods, cooking oils and spreads.

According to the World Health Organization, trans fats cause 500,000 premature deaths from heart disease each year.

The key to controlling trans fatty acid intake is to control fried foods.

Registered dietitian Gu Chuanling explained that this is because fats easily produce trans fatty acids under high temperatures. In addition, try not to buy snacks that include hydrogenated vegetable oil, vegetable butter, non-dairy creamer, refined vegetable oil, and margarine in the ingredient list.

Because it either contains trans fatty acids or is high in saturated fatty acids.

5. Eat a variety of foods, no less than 12 types a day

The so-called food diversity means that there should be no less than 12 kinds of food per day and no less than 25 kinds of food per week, and each meal should include staple food, vegetables and protein.

It is relatively easy to have 2 kinds of staple food, 2 kinds of vegetables, at least 1 kind of protein, and some fruits and nuts as snacks.

6. Ensure 25-40 grams of dietary fiber per day

Adequate dietary fiber helps lower cholesterol levels because dietary fiber can bind with bile acid in the intestines and excrete it from the body, so that the bile acid cannot be reused by the body.

Bile acid is synthesized from cholesterol, which means that the body uses extra cholesterol to synthesize bile acid, thereby lowering blood cholesterol levels.

Guidelines recommend that the daily diet include 25-40 grams of dietary fiber, including 7-13 grams of water-soluble dietary fiber.

To achieve this goal, the staple food must be a combination of coarse and fine foods, and the intake of miscellaneous grains, beans and potatoes must be increased. Various beans such as mung beans, red beans and kidney beans are especially recommended, and vegetables should reach 1 kilogram per day.

Fresh peas and fresh broad beans are also particularly recommended. This is because among all kinds of foods, the water-soluble dietary fiber content of dry beans and fresh beans is significantly higher than that of other foods.

7. Try to choose low-fat protein intake

For animal protein, choose fish, shrimp, skinless poultry, and lean meat with low fat content;

You can choose skim or low-fat milk. In addition, you should consume 25 grams of soybeans or their corresponding soy products every day, which is roughly equivalent to 50 grams of tofu skin or 100 grams of tofu (5 mahjong pieces).

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8. Keep your daily salt intake below 5 grams

Daily salt intake should be controlled within 5 grams. This is because high blood lipids can easily lead to high blood pressure, so salt intake must be controlled.

At the same time, eat less high-salt foods such as soy sauce, chicken essence, MSG, pickles, bacon, and pickled vegetables.

9. Eat less sweets, especially added sugars

Limit the intake of monosaccharides and disaccharides, eat less sweets, and the intake of added sugar should not exceed 10% of total energy (approximately no more than 50 grams per day). The intake of added sugar should be even lower for those with obesity and hypertriglyceridemia.

10. Be sure to quit smoking and limit alcohol consumption

Completely quitting smoking and effectively avoiding inhaling secondhand smoke can help prevent atherosclerotic cardiovascular disease and improve high-density lipoprotein cholesterol levels.

Studies have shown that even small amounts of alcohol can further increase triglyceride levels in people with hypertriglyceridemia, so limiting alcohol consumption is recommended.

02

For high blood pressure, remember these 10 dietary tips!

The "Dietary Guidelines for Hypertension in Adults (2023 Edition)" points out that many risk factors for hypertension are related to an unreasonable diet, including a high-sodium, low-potassium diet, and excessive drinking.

Dietary Guidelines for Adults with Hypertension (2023 Edition)

1. Reduce sodium and increase potassium, and eat a light diet

Reduce the intake of salt (sodium chloride) and sodium-containing condiments (soy sauce, sauces, oyster sauce, chicken essence, MSG, etc.). Daily sodium intake should not exceed 2,000 mg (equivalent to 5 grams of salt).

Increase the intake of potassium-rich foods. Eat a light diet and eat less high-fat and high-cholesterol foods.

Increasing dietary potassium intake can lower blood pressure.

It is recommended to increase the intake of potassium-rich foods (such as fresh vegetables, fruits and beans); those with good kidney function can choose high-potassium, low-sodium salt.

2. Choose foods rich in calcium and magnesium

The Guidelines recommend appropriate selection of foods rich in calcium and magnesium.

Inadequate dietary calcium intake is a common problem among residents in our country. It is recommended that patients with hypertension increase their calcium intake appropriately.

Magnesium can have a vasodilatory effect on the peripheral vascular system and counteract the blood pressure-raising effect of high sodium.

3. Eat less processed meat and saturated fat

Saturated fatty acids in the diet can increase blood lipids and serum cholesterol levels, thereby increasing the risk of coronary heart disease, stroke, etc. in patients with hypertension.

Therefore, patients with hypertension should pay attention to limiting their intake of dietary fat and cholesterol, including fried foods and animal offal.

Eat less processed red meat products, such as bacon, sausage, and salami.

4. Eat a balanced diet and ensure five types of food

The guidelines point out that a reasonable diet means adjusting and optimizing food types and weights based on a balanced diet and according to the patient's own condition to meet their own health needs.

Patients with hypertension should follow the principles of a reasonable diet, enrich food varieties, and arrange three meals a day reasonably.

A balanced diet should consist of five major food groups: the first group is cereals and tubers, including cereals (including whole grains), tubers and beans; the second group is vegetables and fruits;

The third category is animal food, including livestock, poultry, fish, eggs and milk; the fourth category is soybeans and nuts; the fifth category is cooking oil and salt.

5. Dark vegetables account for more than half of the total vegetables

It is recommended that patients with hypertension eat more fruits and vegetables rich in dietary fiber, and dark vegetables should account for more than half of the total vegetables. Vegetables and fruits cannot replace each other.

Daily intake of fresh vegetables should be no less than 300 grams, at least 3 kinds, preferably 5 or more, and dark vegetables should account for more than half of the total vegetables;

Potassium-rich vegetables are recommended, such as spinach, kale, lettuce, water spinach, amaranth, and button mushrooms; 200 to 350 grams of fruit should be consumed daily, at least 1 kind, preferably 2 or more kinds.

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6. Choose milk, fish and beans as protein sources

Supplement protein appropriately, and choose milk, fish, soybeans and their products as protein sources. Choose fish, poultry, eggs and lean meat, an average of 120 to 200 grams per day, and eat less or no high-salt, high-fat, high-cholesterol animal foods.

It is recommended to eat a variety of dairy products, with an intake equivalent to more than 300 ml of liquid milk per day.

7. Give priority to oils rich in unsaturated fatty acids

Give priority to rapeseed oil, linseed oil, olive oil, sunflower oil, corn oil, etc. that are rich in unsaturated fatty acids.

It is recommended to use different types of vegetable oil alternately, and control the daily intake to 25-30 grams. Eat less or no fried foods and foods containing trans fatty acids.

8. Do not drink alcohol or sugary drinks

Do not drink alcohol. Drinkers should try to quit drinking. Even a small amount of alcohol can have adverse effects on health. Do not drink sugary drinks. It is recommended to drink water to ensure adequate water intake.

In mild climates, adults with light physical activity levels should drink 1500 to 1700 ml of water per day.

9. Eat about one or two pieces of plain nuts per week

It is recommended to eat original nuts, 50 to 70 grams per week. When eating nuts, you should pay attention to controlling the total energy intake. People who are overweight or obese should pay attention to avoid excessive fat intake.

10. Drink less or no strong tea or coffee

Eat less or no spicy or irritating foods. Strong tea and coffee are not recommended.

03

Diabetes, remember 10 dietary points!

The "Dietary Guidelines for Adults with Diabetes (2023 Edition)" points out that the risk factors for diabetes are mostly related to an unreasonable diet, including long-term high-sugar, high-fat, and high-energy diet.

For patients with prediabetes and some type 2 diabetes with a short course of disease, good pancreatic function, and combined overweight and obesity, dietary intervention and lifestyle improvement can help achieve good control of blood sugar.

Dietary Guidelines for Adults with Diabetes (2023 Edition)

1. Eat a fixed amount of staple food, preferably whole grains and low GI foods

Staple foods are rich in carbohydrates, which are the core factor affecting post-meal blood sugar levels. Diabetic patients should learn to choose staple foods and measure them.

The glycemic index (GI) is a relative indicator to measure the impact of food on blood sugar. Choosing low GI food is beneficial for post-meal blood sugar control.

When choosing staple foods or cereal foods, you can refer to the glycemic index table of common foods in my country↓↓

2. Eat a light diet and strictly control oil, salt and sugar

Eat a light diet and control the intake of oil, salt and sugar, including those with prediabetes and all diabetic patients.

Excessive intake of cooking oil or fatty meat will lead to excessive total dietary energy, causing overweight and obesity, and will be detrimental to the control of metabolic indicators such as blood sugar, blood lipids, and blood pressure.

3. Diabetics should avoid drinking alcohol if possible

Patients often consume a lot of food when drinking, resulting in excessive total energy intake, which in turn causes blood sugar to rise.

Excessive alcohol intake can also damage the human pancreas, cause liver damage, and is also an important risk factor for gout, cancer, and cardiovascular disease.

4. Drink more water and avoid sugary drinks

Drink plenty of water, and you can also drink light tea or coffee in moderation, but do not drink sugary drinks.

5. Eat three meals regularly, at regular times and in regular amounts

Regular meals, at fixed times and in fixed quantities, are the basis for maintaining stable blood sugar levels.

Regular meals mean that the time for three meals a day and snacks is relatively fixed. Eating at regular times and in regular amounts can avoid overeating due to a slow response of the satiety center caused by excessive hunger.

Do not overeat, do not consume snacks or drinks at will, do not have too many gatherings, and reduce the number of meals.

6. Eat less oil, less salt, and less sugar

Everyone should eat a light diet and control the amount of oil, salt and sugar, including those with prediabetes and all diabetics.

The daily consumption of cooking oil should be controlled within 25 grams, and animal fat should be reduced. The intake of cholesterol-rich foods should be appropriately controlled to prevent abnormal blood lipids. The daily consumption of salt should not exceed 5 grams.

At the same time, be careful to limit the use of condiments and foods with high salt content, such as soy sauce, chicken essence, MSG, pickles, bacon, and pickled vegetables.

7. Limit the amount of fruit you eat and include vegetables at every meal

Fruits should be consumed in limited amounts; vegetables should be included in every meal, amounting to 500 grams per day, with more than half of them being dark vegetables.

8. Snacks should be counted towards your total carbohydrate intake for the day

For snacks such as cereals, fruits, nuts, etc., you should also check the carbohydrate content in the nutritional table and include it in the daily intake.

9. Choose high-quality protein such as fish and poultry, and eat less fatty meat

Drink milk and soybeans every day, eat fish, poultry, eggs and meat in moderation, which are good sources of protein; reduce the intake of fat meat, and eat less smoked, baked, pickled and other processed meat products.

10. Eat vegetables first and staple food last, chew slowly

Adjusting the order of meals is beneficial to controlling blood sugar. Develop the habit of eating vegetables first and staple food last. Chew slowly and develop good eating habits.

Source: Health Times

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