1, don't disturb the rules of life.
People with "three highs" should be careful not to stay up late often, not to eat breakfast on time, not to eat snacks often, not to eat too much and be too greasy, not to drink too much, not to smoke too much, etc. , will change the normal law of life, will definitely affect the "three highs" index.
2, quantitative staple food, away from high fat
Eat staple food quantitatively, try to steam, boil, stew and mix when cooking, and be wary of "invisible" fats, such as vegetable oil, nuts, whole fat and dairy products.
3, green vegetables supplement fiber
A hearty dinner seems to have everything, and it seems to satisfy all kinds of nutrients needed by the body. In fact, dietary fiber is slowly lost when you chew big fish and meat. Many people will have constipation or poor excretion after dinner, which is due to insufficient dietary fiber intake. So eat more fresh vegetables, eat less meat, and supplement enough fiber.
4, coarse grains and light food
For three meals a day, it is best to increase corn, oats and other ingredients in moderation after each meal, and pay attention to increasing the proportion of dark or green vegetables. At the same time, drink more porridge and soup, of which millet porridge is the most nourishing to the stomach. Of course, it's really easy to get hungry just by eating coarse grains. It is best to have some delicious food that helps digestion. As the saying goes, "delicious but jiaozi". The dumpling skin rolled out of wheat flour is rich in fiber and the stuffing contains a variety of vegetables. Coupled with cooking techniques such as steaming and boiling, you don't have to worry about oil.