How to effectively manage the Three Highs?

The Three Highs refer to high blood pressure, high blood lipids and high blood sugar, which are very likely to lead to different chronic diseases. The lifestyle and diet of Hong Kong people are increasing westernized, they are consuming an increased proportion of fat and sugar. This results in the three highs having the tendency of getting younger and younger. What is the focus of the three-high diet control?

Three Highs Diet Guide

 Eating habit is crucial for the prevention and improvement of the three highs. Generally, healthy people should be having a balanced diet, limiting the consumption of foods with high sugar and fat content. Eat a balanced combination of whole grains, protein, vegetable, fruit, dairy and nuts products. For those who are suffering the three highs, it is especially important for them to pay attention to portioning and cooking methods. Avoid cooking through frying and thickening.

If you have High Blood Pressure:

1.     Reduce the use of artificial seasonings. Try replacing them with vinegar or natural fruit flavours.

2.     Reduce the consumption of processed and baked foods, and focus on eating whole grains, vegetables and fruits

3.     Maintain a healthy diet high in potassium, magnesium, calcium, and dietary fibre

 If you have High Blood Lipids:

1.     Avoid fatty meat and fried foods to reduce fat intake

2.     Eat more fruits and vegetables and drink more water can help promote gastrointestinal motility and lower blood cholesterol

3.     Choose a good quality cooking oil that is rich in monounsaturated fatty acids, such as olive oil or canola oil

 If you have High Blood Sugar:

1.     Reduce the consumption of sugar and refined starch. Eat more vegetables, fruits and grains that are rich in dietary fibre

2.     Eat your three meals at regular time. Limit processed food consumption

3.     Focus on a diet with less salt, less oil and less sugar

 The DASH Diet – The Best Diet for Three Highs

The “DASH Diet” was a dietary plan published by the National Heart, Lung and Blood Institute (NHLBI) of the National Institutes of Health in 1997. It was originally designed as a dietary therapy for patients with high blood pressure. Many experimental studies have pointed out that The DASH Diet can control blood sugar, lower blood lipids, and prevent cardiovascular disease.

The DASH Diet recommends eating more fruits, vegetables, low-fat dairy, whole grains, fish, poultry, beans and nuts. Reduce the intake of salt, sugar, red meat, and the consumption of processed meat. Increase the Intake of potassium, magnesium, protein and dietary fibre.

 The 5 principals of The DASH Diet

1.     Main Course: Whole Grains

2.     5 Serves of Vegetable + 5 Serves of Fruit Per day, evenly distributed throughout the 3 meals of the day (1 serve of vegetable is around half cup after cooked; 1 serve of fruit is a fist size)

3.     2 serves of low-fat dairy beverage per day

4.     Replace red meat with white meat

5.     Consume nuts and use good quality oil – around 10g per day