Have you ever heard of the shocking claim that in China, the “diet killer” is not oil and sugar?
We often think that high-fat and high-sugar foods are the enemies of health, but the reality is not so.
Today, I will reveal to you an unexpected truth – the top three ways of eating that lead to death, and urge everyone to change these unhealthy dietary habits as soon as possible.
The first “diet killer”: a high-salt diet
(1) Hazards of a high-salt diet to health
A high-salt diet poses various hazards to health.
First, consuming too much salt can lead to high blood pressure.
A high-salt diet increases the sodium ion concentration in the body, leading to water retention, increased blood volume, blood vessel dilation, and consequently high blood pressure.
Long-term hypertension increases the risk of cardiovascular diseases such as heart disease, stroke, etc.
Secondly, a high-salt diet is also associated with the occurrence of stomach cancer.
Excessive salt intake stimulates the gastric mucosa, leading to increased gastric acid secretion and thus increasing the risk of stomach cancer.
In addition, a high-salt diet is also related to kidney disease, osteoporosis, edema, and other issues.
Excessive salt intake increases the burden on the kidneys, leading to impaired kidney function.
Moreover, a high-salt diet also increases calcium excretion, leading to osteoporosis.
Furthermore, a high-salt diet can cause water retention in the body, resulting in edema.
(2) How to change the habit of a high-salt diet
To change the habit of a high-salt diet, we can take the following measures:
First, reduce the intake of processed and convenience foods.
These foods typically contain a lot of salt, so try to choose fresh ingredients for cooking and avoid excessive salt intake.
Second, pay attention to the salt content on food labels.
When purchasing food, carefully read the nutrition facts label on food packaging and choose low-salt or salt-free products.
Additionally, gradually reduce the amount of salt used in food.
During the cooking process, gradually reduce the amount of salt added and try using other seasonings to enhance the flavor of the food, such as sourness, spiciness, etc.
Lastly, cultivate healthy dietary habits.
Consuming more fresh fruits, vegetables, whole grains rich in fiber, adequate protein and fat, maintaining a balanced diet structure helps reduce the need for salt.
The second “diet killer”: a high-fat diet
(1) Hazards of a high-fat diet to health
A high-fat diet poses many hazards to health.
First, a high-fat diet can lead to obesity.
Fat is a high-energy nutrient, and excessive intake can lead to energy intake exceeding expenditure, resulting in weight gain. Obesity is closely related to various chronic diseases such as cardiovascular diseases, diabetes, hypertension, fatty liver, etc.
Secondly, a high-fat diet can increase cholesterol levels.
Saturated fats and trans fats increase the levels of low-density lipoprotein (LDL) cholesterol, which is an adverse form of cholesterol that increases the risk of atherosclerosis and cardiovascular diseases.
Additionally, a high-fat diet can increase the risk of certain cancers such as colon, breast, and prostate cancers.
Studies indicate that a high-fat diet may promote cancer development through mechanisms such as activating inflammatory responses, affecting hormone levels, and cell proliferation.
(2) How to change the habit of a high-fat diet
Changing the habit of a high-fat diet is crucial for maintaining health.
Here are some suggestions:
1. Increase the intake of vegetables and fruits: Vegetables and fruits are rich in fiber, vitamins, and minerals, providing the necessary nutrients for the body while being low in fat.
2. Choose lean sources of protein: Opt for lean sources of protein such as fish, legumes, poultry, while reducing the intake of red meat and processed meats.
3. Choose healthy fats: Opt for foods rich in unsaturated fats, such as olive oil, fish oil, nuts, and seeds. These fats are beneficial for cardiovascular health.
4. Reduce the intake of processed foods: Processed foods often contain high saturated fats, trans fats, and sugars, so their intake should be minimized.
5. Control food intake: Properly control food intake to avoid consuming excess energy.
6. Cultivate healthy dietary habits: Establish regular, balanced dietary habits, such as eating meals on time, chewing slowly, and avoiding excessive alcohol consumption.
The third “diet killer”: an unbalanced diet
(1) Hazards of an unbalanced diet to health
An unbalanced diet poses a variety of health risks.
First, long-term intake of insufficient or excessive nutrients can lead to malnutrition or obesity issues.
For example, deficiencies in proteins, vitamins, and minerals can affect the immune system’s function, increasing the risk of infectious diseases; on the other hand, diets high in fats and sugars can lead to obesity, cardiovascular diseases, diabetes, and other chronic conditions.
Secondly, an unbalanced diet can affect the normal function of the digestive system.
Consuming excessive high-fat, high-sugar foods can burden the gastrointestinal tract, leading to indigestion, gastritis, stomach ulcers, and other issues.
Moreover, inadequate intake of fiber can lead to constipation and other intestinal problems.
Additionally, an unbalanced diet is closely related to mental health issues.
Research indicates that malnutrition and excessive consumption of certain nutrients are associated with depression, anxiety, and other mental illnesses.
An unbalanced diet can cause physical and mental discomfort, affecting an individual’s emotions and mental state.
(2) How to change the habit of an unbalanced diet
Changing the habit of an unbalanced diet requires addressing the following aspects:
Firstly, enhancing the dissemination and education of nutritional knowledge.
By promoting and educating, raising public awareness and importance of balanced nutrition, helping people understand the nutritional value of various foods and proper combinations.
Secondly, cultivating good dietary habits.
Establishing regular, well-balanced dietary habits to ensure adequate daily intake of proteins, carbohydrates, fats, vitamins, minerals, and other nutrients.
Additionally, selecting healthy ingredients and cooking methods are crucial for changing an unbalanced diet.
Choose fresh, natural ingredients, and reduce the consumption of processed and fast foods.
During cooking, minimize the use of oils and fats, and opt for healthy cooking methods such as steaming, boiling, stewing, etc.
Lastly, encourage moderate exercise. Exercise can boost metabolism, increase energy expenditure, and help maintain body health and weight control.
Conclusion
Let’s take action together to change these unhealthy dietary habits and move towards a healthier lifestyle.
Let’s abandon the habit of excessive salt, smoking, and drinking, choose fresh, natural ingredients, balance dietary choices, engage in moderate exercise, and foster good lifestyle habits.
Only in this way can we stay away from the “diet killers” in China and have a healthy, happy life. Let’s strive together to take responsibility for our own health!
