---
title: "健康報告滿江紅　遠離心病要三低一高 - FoodNo1.com"
description: "民眾大魚大肉成習慣，等到抽血報告一出來，看到滿江紅才開始擔心健康狀況，陳柏鈞營養師曾經遇過許多不健康飲食型態的案例，經過專業的營養輔導後，體重及體脂肪皆下降，血脂也回到正常的範圍內；民眾在平時就應做好飲食控制，別等到健檢不及格，才後悔莫及。 三低一高　遠離心血管疾病高油、高糖、高鹽及少蔬果的飲食型態，是罹患慢性病及心血"
url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3167-2016-05-26-06-00-13.html"
date: "2026-06-12T19:16:07+00:00"
language: "zh-TW"
---

#  健康報告滿江紅 遠離心病要三低一高

  No.1 Admin   [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2016年五25日    點擊數: 1887

![](https://www.foodno1.com/images/obhealthno1/2016-05/6c91723dff.jpeg)

很多人大魚大肉成習慣，等到抽血報告一出來，看到滿江紅才開始擔心健康狀況，陳柏鈞營養師曾經遇過許多不健康飲食型態的案例，經過專業的營養輔導後，體重及體脂肪皆下降，血脂也回到正常的範圍內；民眾在平時就應做好飲食控制，別等到健檢不及格，才後悔莫及。

**三低一高 遠離心血管疾病**

高油、高糖、高鹽及少蔬果的飲食型態，是罹患慢性病及心血管疾病的主因，陳柏鈞建議，要遠離心血管疾病，最重要的還是在飲食上達到三低一高的目標（低鹽、低油、低糖、高纖維），盡量減少炸、燴、紅燒等烹調方法，用較低油的蒸、低溫烤、滷、涼拌等方式烹煮食材，減少烹調用鹽巴以及加工製品的食用；此外，蛋糕、麵包及含糖飲料等精緻糖及油脂食物，應酌量食用。

**一天三蔬二果才健康**

在平常飲食方面應該重視蔬果的攝取，新鮮的蔬菜水果中含有的膳食纖維、維生素、礦物質，甚至是一些植化素，對於心血管健康都很有幫助。陳柏鈞指出，民眾一天至少攝取三蔬二果才是根本，水果的部分可以選擇綠色奇異果、小番茄、芭樂、蘋果、木瓜等屬於較低升糖指數的水果，對於血糖的穩定會更有幫助。

**紅麴及魚油助降血脂**

血中的脂肪含量對心血管健康影響甚大，若長期處於高血脂的狀態，長時間下來可能會導致粥狀動脈硬化，更嚴重則會造成血管阻塞引發心血管疾病，為了防止這樣的情況發生，可增加攝取紅麴相關製品及富含n-3脂肪酸的魚類，像是鯖魚、鮭魚及秋刀魚等，但若是在日常飲食中攝取不到足量的紅麴或魚類，也可直接補充經衛福部認可的紅麴及魚油保健食品，藉此降低血中的三酸甘油脂跟膽固醇，但要注意盡量不要與藥物一起服用，否則可能會造成藥物效應增強，產生交互作用。

**全穀類食品較佳**

陳柏鈞營養師表示，維持心臟正常運作，最重要的便是神經訊息傳遞與心肌舒張與收縮，全穀類相較於精緻白米及白麵，含有較高的礦物質鎂、鋅、鈣以及維生素B群，對於體內神經傳導肌肉的舒張與收縮，以及能量代謝極為相關，因此主食盡量以全穀類為主，對健康有益。

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