Long-term and excessive intake of a high-fat diet, especially from livestock meat, egg yolks, cream, and animal organs, can increase levels of cholesterol and triglycerides in the body, leading to hyperlipidemia and atherosclerosis. Many people believe that as their living standards improve, they should make up for the "culinary pleasures" they missed during times of poverty, indulging in rich foods and eating to their heart's content, while dismissing coarse grains and vegetables.
1. More salt, less water.
Salt is sodium chloride, and excessive sodium intake is one of the main causes of high blood pressure, especially for those who consume more than 8 grams per day. Research has found that in populations with a daily salt intake below 3 grams, average blood pressure is lower, and there is no significant upward trend in blood pressure with age. The dietary taste of people in Guangdong, China, is lighter, and their hypertension incidence is significantly lower than in northern regions with high salt consumption. If you are accustomed to a "salty" taste, it is recommended to add salt just before the dish is removed from the heat. This way, the "salty" flavor is strong while the actual amount of salt used is less, as the salt has not yet penetrated the food. Additionally, one should drink more plain water to promote cellular metabolism and the excretion of toxins from the body. People who do not drink enough water have high blood viscosity and are more prone to heart disease after middle age.
2. More refined, less coarse.
Some people are overly particular about their diet, believing that the more refined and delicious, the better. As a result, they choose highly refined grains for their staple food and focus on meat for their dishes, and drink beer or other beverages for hydration. This not only leads to insufficient intake of vitamins, dietary fiber, and trace elements but also increases the risk of coronary heart disease. Dietary fiber, on the other hand, can effectively lower blood lipids and reduce the risk of coronary heart disease. Especially vegetables, potatoes, and other coarse grains are rich in dietary fiber, various vitamins and trace elements, and mucoprotein, which can prevent cholesterol from depositing on blood vessel walls and prevent atherosclerosis. Furthermore, they help with weight loss and the prevention of colon cancer. Therefore, one should eat more fresh vegetables, fruits, and coarse rice and noodles, and more potato-based side dishes.
3. More meat, less vegetables.
Long-term and excessive intake of a high-fat diet, especially from livestock meat, egg yolks, cream, and animal organs, can increase levels of cholesterol and triglycerides in the body, leading to hyperlipidemia and atherosclerosis. Many people believe that as their living standards improve, they should make up for the "culinary pleasures" they missed during times of poverty, indulging in rich foods and eating to their heart's content, while dismissing coarse grains and vegetables. Little do they know that this opens a convenient door for cardiovascular diseases to take hold! Of course, meat should not be completely avoided, but its intake must be controlled and the types of food chosen correctly. For the average person, three servings of high-protein food per day is sufficient; a serving is defined as 50 grams of lean meat, or one large egg, or 100 grams of tofu, or 100 grams of fish, shrimp, chicken, or duck. Among these, fish, skinless poultry, and soy products are the best choices.
4. More alcohol, less tea.
Drinking is one of the important ways for modern people to socialize and communicate, but heavy drinking can increase the mortality rate from coronary heart disease. This is because alcohol can directly raise blood pressure; it can provide high calories, stimulating fat tissue and leading to fat accumulation; and it can inhibit the activity of lipoprotein lipase, promoting the liver to increase lipoprotein synthesis and raising blood triglycerides. Conversely, drinking more tea, especially fresh green tea, is very beneficial for preventing cardiovascular diseases because tea polyphenols have strong antioxidant effects and can also promote the excretion of excess cholesterol through the intestines.