Our living conditions are constantly improving, but some hidden health risks are also emerging invisibly. The well-known “three highs” — high blood pressure, high blood sugar, and high blood fat have become invisible “killers” harmful to human health, especially among middle-aged and elderly people. Besides the decline in one’s own physical fitness and the gradual decline of various bodily functions, many reasons also lie within oneself. It is possible that the “three highs” may result from dietary habits.
Today, there is a growing variety of foods, and people can eat whatever they want, especially meat, which was not easily accessible in the past but is now widely consumed. For those with the “three highs,” there is a conscious effort to avoid eating meat. Some even give up meat and follow a vegetarian diet, believing that this can lower the risks associated with the “three highs.” While controlling diet is indeed essential for managing the “three highs,” can exclusively consuming a vegetarian diet without any meat actually lower the risks? The reality may be different from what you think!
The belief that completely giving up meat can lower the risks associated with the “three highs” is not advisable and is a common misconception among individuals with the condition. Our bodies require a variety of nutrients for proper functioning, and a balanced intake of nutrients is crucial for providing the body with necessary nutrition and energy, which directly impacts the body’s metabolism. Meat products are rich in B vitamins, and the deficiency of these vitamins can significantly impact the body. The metabolism of fats and sugars may slow down, which may not be beneficial for managing the “three highs.”
Apart from meat, B vitamins are also found in foods like eggs and dairy products. However, many people categorize eggs as non-vegetarian and avoid them, fearing that consuming eggs may be detrimental to managing the “three highs.” Over time, this can lead to a deficiency in B vitamins in the body, which may not aid in lowering the risks associated with the condition and can cause abnormalities in the metabolism of substances like sugars.
Consuming excessive salt or sugar is also detrimental. Even if you are a vegetarian, consuming overly salty or sweet foods can have negative consequences. Salty foods like pickles contain high levels of salt that can lead to the production of nitrites during the pickling process. Continued consumption of such foods can increase the presence of nitrites, resulting in the formation of nitrosamines, a carcinogenic substance that is disadvantageous for managing the “three highs” and can indirectly raise blood pressure.
Overindulging in fruits can also be problematic. While many people opt for fruits as part of a diet for weight loss, some individuals with the “three highs” believe that fruits, being vegetarian, can be consumed without any restrictions. However, many fruits, despite not appearing sweet, contain high levels of calories and sugar. Fruits like durian, avocado, figs, and watermelon, if consumed excessively, can lead to weight gain instead of weight loss, posing significant challenges in managing the “three highs.”
Emphasizing only on diet while neglecting physical activity is also a common mistake. Consuming a vegetarian diet alone without balancing energy intake can increase the risk of obesity. Therefore, besides dietary adjustments, physical exercise is essential for managing the “three highs.” Regular exercise can boost blood circulation, accelerate metabolism, shorten the stagnation time of substances like sugar and fat in the body, which can be beneficial for managing the “three highs.”
In conclusion, effective management of the “three highs” is not solely achieved by adopting a vegetarian diet without meat consumption. The key lies in one’s dietary habits and methods. Furthermore, individuals with the “three highs” do not need to completely avoid meat consumption. White meat such as boiled chicken breast, deep-sea fish, and shrimp in moderate amounts can provide essential nutrients without necessarily increasing blood pressure or blood fat levels. In fact, they can supplement the body with necessary nutrients and may even aid in lowering blood pressure.
