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"Lao Zhang, you have eaten so lightly in the past two years, has the blood lipids on the physical examination list changed much?" a friend asked Uncle Zhang curiously.
Uncle Zhang, 64 years old, is a retired secondary school history teacher with a humorous and talkative personality. After his blood lipid was found to be high two years ago, Uncle Zhang decided to completely change his eating habits, and fried chicken and braised pork disappeared from his table in favor of vegetable salad and various fruits.
Uncle Zhang's decision caused a lot of shock among his friends, after all, who doesn't know that he was the person who didn't eat meat and felt uncomfortable?" "It's a long story, I have indeed strictly adhered to the 'green diet' in the past two years, but the result doesn't seem to be so satisfying. Uncle Zhang shook his head and smiled bitterly.
Although his blood lipid levels have decreased, the decline has not been as large as he and his doctor expected. It just so happened that Uncle Zhang's attending doctor, Dr. Zhou, was also giving a health lecture for the elderly at this community center, and Uncle Zhang's question became a case study in the lecture.
Dr. Zhou took out Uncle Zhang's latest blood lipid report and began to explain to everyone: "Uncle Zhang's experiment tells us a very important health concept - a single diet cannot completely solve the problem. While increasing the intake of vegetables and fruits can help lower blood lipids, an excessively homogeneous diet may lead to deficiencies in other essential nutrients. ”
Dr Chow elaborates on the importance of a balanced diet: "Vegetables and fruits, while rich in vitamins and minerals that can help improve cardiovascular function, tend to be low-fat and do not contain essential fatty acids and adequate protein. For example, the Omega-3s in fish oil can effectively reduce the risk of cardiovascular disease, while legumes and lean meats are good sources of protein. ”
"What's more, a single diet can also lead to an imbalance of trace elements, such as insufficient intake of iron, zinc, and calcium, which is especially bad for the elderly. Dr. Chow went on to explain, and then he offered some specific suggestions for adjustments, such as eating deep-sea fish several times a week, increasing the intake of soy products and lean meats, and not forgetting to add some nuts to supplement healthy fats.
At the end of the meeting, Uncle Zhang asked a question: "Doctor Zhou, I heard that eating too much fruit can also affect blood sugar and blood lipids, is this true?"
Dr. Zhou nodded: "Although the fruit is good, it should also be in moderation." If too much fructose in fruits is consumed, it can also be converted into fat, affecting blood sugar and blood lipids. It is recommended that you choose fruits that are low in sugar, such as berries and apples, and keep them within the recommended daily intake. ”
After this community health lecture, Uncle Zhang began to pay more attention to the diversity and nutritional balance of food. He gradually added some high-protein foods such as lean meat and tofu, and regularly consumed salmon to ensure the intake of omega-3 fatty acids, while he also noticed the benefits of nuts and began to eat some walnuts and almonds in moderation every day.
A few months later, during another physical examination, Uncle Zhang was pleasantly surprised to find that his blood lipid level not only dropped further, but also his blood sugar and blood pressure had improved significantly. The result convinced him that the power of a balanced diet was far greater than his original vegetarian diet.
In the days that followed, Uncle Zhang became a little expert in healthy eating in the community, and his understanding of food became more profound and scientific. Uncle Zhang often said, "Did you know that our body is like a complex chemical laboratory, and all kinds of elements need to be just right in order to exert maximum effect. ”
"Omega-3 fatty acids, for example, are superheroes in controlling inflammation and reducing cardiovascular risk, while high-quality proteins, such as chicken breast, fish and soy products, are the construction workers who repair the body and build muscle. ”
Such a life change not only improved Uncle Zhang's health indicators, but also made his attitude towards life more positive and optimistic. He began participating in one-hour walks organized by the community at least three times a week, emphasizing that this is also an important part of staying healthy.
At the end of an event, he asked Dr. Chow curiously, "Dr. Chow, can I reduce the amount of medication I may need in the future with this healthy lifestyle?" I heard that many cardiovascular diseases require long-term medication. ”
Dr. Zhou replied with a smile, "Uncle Zhang, your lifestyle change is indeed very positive. A balanced diet and regular exercise are effective in preventing a wide range of diseases. ”
"Indeed, people like you who manage their blood lipids and blood pressure well through diet and exercise are much less likely to need to rely on medication in the future. He knows that health is not an overnight change, but a lifelong perseverance.
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