How to adjust the diet of men with "three highs"

Introduction: Men with "three highs" should limit fat intake, eat less fatty meat, fried foods, animal offal, cakes, sweets, and eat more fresh fruits, vegetables, fish, mushrooms, low-fat dairy products, etc. So how can men with "three highs" diet be adjusted? Let's learn about it together!

Dietary regulation of men's "three highs"

carbohydrate

Suitable for rice, porridge, pasta, taro, soft beans

Sweet potatoes (a food that causes abdominal gas), dried beans, and strong-flavored biscuits should be avoided.

Protein

Suitable low-fat foods (tender beef, lean pork, fish), eggs, milk and milk products (fresh cream, yeast milk, ice cream, cheese), soy products (tofu, soybean flour, tofu shreds, etc.).

Avoid fatty foods (beef and pork belly, spare ribs, scaleless fish, etc.) and processed meat products (sausage, etc.).

Fats

Suitable for vegetable oil, a small amount of butter, and salad dressing.

Avoid animal oil, lard, bacon, and sardines in oil.

Vitamins, minerals

Suitable vegetables (spinach, cabbage, carrot, tomato, lily root, pumpkin, eggplant, cucumber, etc.), fruits (apple, peach, orange, pear, grape, watermelon, etc.), seaweed, fungi.

Avoid

Vegetables with strong fiber (bamboo shoots, corn), vegetables with strong irritation (spicy vegetables, such as mustard greens, onions, and coriander).

Eight best foods to prevent "three highs"

Oats

It has the effect of lowering cholesterol and blood lipids. This is because oats are rich in dietary fiber. This soluble oat fiber is not found in other grains.

onion

Onions contain compounds such as cycloalliin and alliin, which help dissolve blood clots.

Foreigners particularly like to eat onions. They often pair onions with high-fat, high-calorie foods to relieve greasiness.

corn

It is rich in calcium, phosphorus, magnesium, iron, selenium, vitamins A, B1, B2, B6, E and carotene, and is also rich in dietary fiber.

Regular consumption of corn oil can lower cholesterol and soften blood vessels. Boiling corn is the easiest way to cook it.

Yam

Yam is known as "food for gods". Its mucus protein can prevent fat deposition in the cardiovascular system, maintain vascular elasticity, and prevent arteriosclerosis.

Reduce subcutaneous fat deposition and avoid obesity.

Seaweed

It contains phytochemicals such as vitamin C, vitamin B6, vitamin B7, vitamin B8, vitamin B9, vitamin B12, vitamin B12 and vitamin B13, which have many physiological functions such as anti-oxidation, immune regulation, tumor inhibition, anti-infection, cholesterol lowering, and anti-aging.

Brown algae such as kelp are rich in colloidal fiber, which can significantly lower serum cholesterol.

Tremella

Tremella fuciformis is nourishing but not greasy, and is a good tonic medicine. It is rich in dietary fiber, which can enhance gastrointestinal motility and reduce fat absorption.

Tremella polysaccharide is a plant polysaccharide that has the effects of lowering cholesterol, enhancing immunity, anti-tumor, anti-aging and beauty moisturizing.

celery

It contains a lot of dietary fiber, especially blood pressure lowering ingredients, and also has the effects of lowering blood lipids and blood sugar.

In addition, celery leaves contain more carotene and vitamin C, so don't throw away the tender leaves when eating celery.

hawthorn

The pectin contained in hawthorn is a soluble dietary fiber that can lower cholesterol and prevent atherosclerosis. Eating hawthorn regularly can remove oil and grease and promote digestion.

Healthy eating habits can protect us from having a healthy body, and the correct eating concept also adds a healthy element to us. Developing healthy eating habits in daily life is the key to having a healthy body.