References:
Dietetic regimen (20 15)
Shihezi Science and Technology: Can high cholesterol food be eaten casually? (20 16)
Cholesterol rises, what can't I eat? This question is simple, but the reason behind it is not simple.
What we call "cholesterol" generally refers to our blood lipid index. Among Chinese adults, the proportion of dyslipidemia is over 40%, and the proportion is still rising slowly. How to pay attention to the problem of high cholesterol? How to strengthen the intervention and control of hyperlipidemia through diet conditioning? Today we will talk about this topic.
Cholesterol is not useless "garbage"
Cholesterol in our blood is an essential lipid nutrient for human cells and one of the three nutrients to maintain normal physiological functions of human body. Cholesterol is an important lipid nutrient for forming cell membrane, and it is also indispensable for human body. When our blood lipids are in a healthy and normal range, lipid nutrition combines with lipoprotein in the blood and dissolves evenly in the blood. Cholesterol transported through blood provides essential nutrients for the metabolism of body cells. Therefore, never think that cholesterol in the blood is rubbish. The lower the cholesterol, the better. Only by controlling the blood lipid level within the normal health range can we provide nutrition for the body and ensure good health.
The increase of cholesterol is closely related to diet, but it is not the direct cause.
The increase of blood lipid is closely related to the bad habits and bad diet structure in our daily diet, but don't interpret the increase of cholesterol as eating too much fat. The lipid components we ingest from the outside can not be directly absorbed into the blood to form lipid components for the body to use, but must be digested, absorbed, metabolized and reformed in the liver, and finally form lipid components combined with lipoprotein in the blood to provide nutrition and energy for the body.
Therefore, the rise of blood lipids and cholesterol, in the final analysis, is a problem with our body's ability to metabolize blood lipids, and it is not directly related to whether we consume too much fat in our diet.
However, it is wrong to say that overeating has nothing to do with hyperlipidemia. The problem of human body's blood lipid metabolism ability is closely related to the long-term overload and excessive energy intake of our blood lipid metabolism system, and these effects are closely related to bad eating habits and structure.
Therefore, before talking about diet, we must understand that diet is one of the risk factors leading to hyperlipidemia, but it will not have a direct impact on blood lipid levels.
Cholesterol rises, what are the taboos in diet?
From a scientific point of view, patients with hyperlipidemia have no "absolute" dietary taboos, but if we want to adjust the problem of elevated blood lipids, we should pay more attention to diets, some diets that will increase the burden of blood lipid metabolism or affect the formation of blood lipid metabolism, and those diets that will cause the risk of excessive energy intake. In short:
Cholesterol rises, what can I eat?
For friends with hyperlipidemia, some unhealthy foods may affect the diet of lipid metabolism. Of course, we should pay attention to controlling the intake, but for some foods, we can consider eating more in moderation or eating reasonably-
Fresh vegetables can provide a variety of vitamins for the body, increase the intake of dietary fiber, and promote the excretion of excess lipids in the intestine. Eating more vegetables can relatively reduce the intake of other high-fat and high-sugar diets. Therefore, eating more fresh vegetables is the first thing that people with hyperlipidemia should pay attention to.
Fruit can also be eaten. It should be noted that they should be eaten directly, not juiced. Juicing removes dietary fiber from fruit and retains sugar in fruit, which is not the best way to eat.
Deep-sea fish can be eaten, and friends with conditions suggest eating it twice a week instead of other meat. Deep-sea fish is rich in DHA and EPA, which has a certain auxiliary effect on promoting intestinal lipid excretion and reducing triglycerides.
Eating a handful of nuts every day is also a good habit. Nuts are also rich in unsaturated fatty acids, which are high-quality lipid sources, which can not only ensure the body's lipid nutrition intake, but also not cause the burden of lipid metabolism and increase blood lipids. This is a good food.
It is said that eggs can be eaten, but patients with hyperlipidemia can't eat eggs or yolk. There is no clear scientific basis. Nutrients such as high-quality protein and lecithin in eggs are important nutrients for nourishing and protecting the liver. As long as patients with hyperlipidemia don't overeat, eating an egg every day has little effect on blood lipids, so don't worry at all.
Both milk and bean products can be eaten. Milk is rich in calcium and protein, which is a good source of nutritional supplement. If you can choose low-fat or skim milk or dairy products, so much the better. Bean products are rich in plant protein, calcium, lecithin and other nutrients, and can also be ingested in moderation.
As for the staple food, it is recommended to mix coarse and fine grains. White rice flour is often high in calories. If coarse grains rich in dietary fiber and B vitamins can be mixed with white rice flour, it will be more helpful for health and dietary regulation of blood lipids.
It is actually a principle to talk about the dietary adjustment of so many friends with hyperlipidemia. While reasonably arranging the dietary structure and protecting the liver, we should be careful not to cause the burden of liver lipid metabolism and not to affect liver lipid metabolism. At the same time, we should pay attention to moderate intake, and don't cause excessive energy and excessive intake because of overeating or unreasonable diet structure. It is very important and healthy to actively regulate the diet structure and eating habits.
Nutritionist Tang Xiao will answer your questions. We know that excessive intake of bad cholesterol (LDL) will cause arterial stenosis and cause cardiovascular diseases. People with high cholesterol should pay special attention to the intake of high-cholesterol and high-fat foods in their diet, so as not to aggravate their illness.
These foods with high cholesterol should pay attention to:
1. Pig brain, cow brain, sheep brain and other animal brains are ultra-high cholesterol foods. Patients with hyperlipidemia need to strictly fast such foods.
2. Animal viscera such as liver, lung and heart, such as common pig liver, pig large intestine and chicken liver, contain about 200-400 mg of cholesterol per kloc-0/00g on average. ..
3. Some dairy products, such as cream butter ice cream, are also high-cholesterol foods, which contain trans fatty acids, and have been proved to be the chief culprit of cardiovascular diseases.
4. Thick animal bone soup. This soup is not rich in calcium, but rich in fat and cholesterol, which is not suitable for patients with hyperlipidemia.
5. Fat beef, fat mutton, etc. The fat content can reach above 30%, which is not only high in cholesterol, but also high in saturated fatty acids.
6. Animal skins, such as chicken skin and duck skin, are also high-fat foods, and the oil content can be as high as 50%. It is best not to eat animal skins.
7. Egg yolk, such as egg yolk and duck egg yolk, has high cholesterol content. Patients with hyperlipidemia need to limit the intake of egg yolk, preferably within 3-4 per week.
My cholesterol is already high, so according to my personal physical condition, I suggest not to eat duck eggs and goose eggs.
Once I saw a large pot of fresh braised eggs in the street, and I couldn't walk at once! I thought, "What do people want to eat? The body will send a signal to tell you what is missing in your body! Buy two duck eggs, two goose eggs and two eggs, and eat them in three days.
It stands to reason that two eggs a day should be a normal amount. I didn't think so much after eating, just in time for the physical examination, and my cholesterol was seriously exceeded.
Later, the doctor suggested:
What can't you eat with high cholesterol? High cholesterol. First, you can't eat seafood, because seafood has high cholesterol. Second, eat less egg yolk, because the cholesterol content of egg yolk is relatively high. Third, there are some beans in foods with high cholesterol, and the cholesterol is also relatively high. So for high cholesterol, we have a lot of food to pay attention to. High cholesterol can cause many diseases, especially cardiovascular and cerebrovascular diseases. High cholesterol can lead to atherosclerosis, coronary heart disease, stroke and so on. Therefore, high cholesterol is a very important cause of cardiovascular and cerebrovascular diseases in daily life, which must be paid attention to in life.
There are not a few people with high cholesterol, and high cholesterol is also a kind of hyperlipidemia. Normal cholesterol is very helpful to the body. Cholesterol is an important component of cell membrane structure, which can maintain the fluidity of cell membrane and actively exchange nutrients and metabolic wastes with the outside world. Cholesterol is also a component of neurotransmitters, which can also provide nutrition and information, especially in the brain. Lack of cholesterol may dull the brain. However, if there is too much cholesterol metabolized in the blood, it is likely to induce vascular diseases such as atherosclerosis, thrombosis and vascular obstruction due to the blockage of "traffic hub".
However, cholesterol is a special ingredient, and most of it may be beyond our control. The liver is the organ that mainly synthesizes cholesterol. Cholesterol is divided into endogenous cholesterol and exogenous cholesterol. Endogenous cholesterol is synthesized by the liver, accounting for 80% of the total cholesterol, while exogenous cholesterol, that is, the cholesterol we consume from food accounts for about 20%, and the absorption will decrease with the increase of intake, so we only control our diet. It may not have obvious effect on cholesterol regulation, but because of this, many patients with high cholesterol may ignore the influence of exogenous intake. In this way, because of the influence of this small amount of cholesterol, it may induce more unfavorable situations, so we still can't take our diet lightly.
The high cholesterol content in food is typical of animal viscera, which is not only high in cholesterol, but also low in fat and calories. Eating too much is bound to be harmful to your health. Friends with high cholesterol should eat as little as possible. Some seafood foods are also high in cholesterol, such as squid, octopus and some deep-sea fish. The cholesterol content in some snacks can not be ignored, such as cakes and cold drinks. These foods are high in saturated fat, which may inhibit cholesterol metabolism, thus increasing the cholesterol content in the blood. Avoid excessive intake of fried fat and saturated fat in daily diet, and choose "high quality fat"-unsaturated fatty acids. Polyunsaturated fatty acids are the protectors of the heart, which can prevent all kinds of heart diseases and are the components of brain neurotransmitters, helping to maintain the normal development of the brain; Monounsaturated fatty acids can increase the content of high-density lipoprotein, regulate serum cholesterol, and help reduce blood fat.
In addition to avoiding high-oil and high-fat foods, patients with high cholesterol should also pay attention to controlling the intake of sugar, such as eating less exquisite cakes, sweets and cold drinks and avoiding the intake of "refined sugar". Excessive sugar intake may also accumulate fat and increase the content of triglycerides in the liver, which is not conducive to controlling blood lipids. Choosing "high-quality carbohydrates", such as sugar in grains and fruits and vegetables, is a better choice. Be careful not to drink too much instant drinks. The ingredients they add may contain "trans fatty acids", which will increase the content of low-density lipoprotein, blood lipid and cholesterol concentration.
As a food lover, how to choose food and human health has always been my focus and learning direction. I understand your question and am glad to answer it for you!
First, the harm of high cholesterol is mainly because this disease will damage blood vessels. In recent years, there are more and more patients with vascular diseases in hospitals. Therefore, the morbidity and mortality are increasing gradually, so we can't take it lightly and control the increase of cholesterol.
Second, the rise of cholesterol is closely related to diet. High salt, high fat, big fish and big meat will increase the body's low-density lipoprotein cholesterol, which will damage blood vessels and cause stenosis or occlusion. Cholesterol is closely related to coronary heart disease. When cholesterol is high, medication and diet control are recommended.
Third, in fact, the cholesterol level of many patients can be effectively controlled through a healthy diet, and they can also exercise as much as possible. If they persist, they can return to normal. In fact, the increase of cholesterol in the blood is not directly proportional to the amount of cholesterol ingested in the diet. Because only 30% of the increase in blood cholesterol is related to the cholesterol you eat, and the remaining 70% is synthesized by yourself, so it is related to your heredity. All we can do now is eat 30%. These diets with high cholesterol must be restrained, and we can't say that we don't eat them at all. Eat a small piece or two pieces at a time.
Fourth, we usually say that pork, beef, mutton and duck should be eaten in limited quantities. Many people like to eat animals and organs, which has a lot to do with high cholesterol. They should also be avoided. Reduce drinking, including soup and bone soup, which contain a lot of cholesterol, as well as fried foods and cakes. Be careful not to eat or eat less.
Verb (abbreviation of verb) summary: We should control our diet, avoid the increase of cholesterol, and eat more fish, chicken and shrimp while ensuring nutrition. Chicken, fish, shrimp and other white meats are relatively low in cholesterol and slightly high in unsaturated fatty acids, so you can eat more.
I hope my answer can help the subject!
What is not suitable for people with high cholesterol? The problem of high cholesterol seems to be a problem regardless of age, which is mainly due to the increasing number of obese people. Therefore, people with high cholesterol should not only control their diet, but also insist on losing weight, so as to lower cholesterol well, not only need to control their diet, but also exercise every day, and the effect will be better.
There are many factors that lead to cholesterol, and diet is the biggest one. In other words, if you want to control the rise of cholesterol, diet is the most effective intervention. So what is not suitable for people with high cholesterol?
1. Lard, the saturated fatty acid in lard is too high. Although lard is delicious to cook, people with high cholesterol are advised not to eat it at all.
2. For all fried foods, patients with high cholesterol do not recommend fried foods. Include some snacks, such as potato chips.
3. Animal fat, needless to say, the cholesterol in animal fat is too high, even for healthy people, it is not recommended. People with high cholesterol had better not touch it.
4. scrambled eggs/fried eggs. Under normal circumstances, people with high cholesterol can eat eggs, such as boiled eggs/custard, but the cholesterol in eggs will turn into bad cholesterol after being fried at high temperature. Therefore, this cooking method suggests not eating eggs.
5. Eat less sugar, especially some cakes/shortcakes/biscuits. But the staple food must be sufficient, both thick and thin.
In addition to the above diet, you should also give up smoking and drinking. Nicotine in cigarettes will increase the absorption and deposition of cholesterol, so it is recommended to quit. In addition, we should develop good exercise habits. Exercise can not only help control weight, but also play a very good role in lowering cholesterol.
High cholesterol is the chief culprit of atherosclerosis, which is the main cause of coronary heart disease and stroke. So high cholesterol will bring a series of chain side effects. As long as the medical cholesterol value is greater than 5. 18mmol/L, it is abnormal. What foods can't be eaten when cholesterol is high in life?
1. Animal viscera: The cholesterol content in animal viscera is high. For example, in the liver and kidney of pigs, cattle, sheep, chickens and other animals, there is 200-400mg of cholesterol per 100g of food. Be sure to eat less and try to control it within 3 times a month.
2. Squid: Squid is a heterogeneous invertebrate, and the cholesterol content in each 100g squid is basically above 400mg, so try not to eat squid.
3. High-fat foods: such as cream, butter and barbecue, cholesterol can cause dyslipidemia, and the same triglyceride can also cause dyslipidemia. To control blood lipid, we should not only control cholesterol but also control the intake of fat, especially trans fat, various processed foods and cakes. It is the main source of trans fats.
What food should people with high cholesterol eat?
Apple (rich in vitamin C cellulose, reducing blood fat)
Carrots (rich in carotenoids with antioxidant effects)
Corn (lowering serum cholesterol)
Beans (Although beans are good, many soybeans in China are imported from the United States, and most of them are genetically modified soybeans in the United States. It is suggested to eat less soybeans, although there is no clear scientific evidence that genetically modified soybeans are harmful to human health, which is still debatable)
Garlic: preventing arteriosclerosis
Mushrooms and auricularia auricula: lowering cholesterol and triglycerides.
Hypercholesterolemia is a kind of hyperlipidemia. Many patients with high cholesterol are confused about the symptoms of high cholesterol, because they usually don't seem to eat greasy food and don't look fat. Why is cholesterol high? There are three main reasons: first, eating more processed foods and foods with high sugar content; second, lack of proper exercise for a long time; third, the decline of organ health may lead to an increase in endogenous cholesterol secretion due to endocrine disorders.
There are two main sources of cholesterol, one is endogenous, which is synthesized and secreted by ourselves, mainly secreted by the liver, and the other is exogenous. As long as we reduce the intake of foods rich in cholesterol, exogenous cholesterol can achieve good results, mainly this endogenous cholesterol, which accounts for 80% of the total cholesterol and is the bulk of cholesterol, but we can't predict it, and we can't actively control its source. There are several things we can do: first, ensure the health of our liver; Second, work and rest regularly, eat scientifically, and maintain endocrine stability; Third, supplement foods that can help regulate cholesterol; Fourth, take medicine scientifically under the guidance of a doctor when necessary. Because exogenous cholesterol has little effect on total cholesterol, as long as we don't eat more, it won't have much effect on blood lipids. Just pay attention to some foods with high cholesterol, such as animal viscera, fat, pork belly, animal fat, some seafood (such as squid), butter, cream and so on.
Many friends like to eat processed snacks, such as chocolate, desserts, puffed snacks, and other foods with indistinguishable raw materials, such as potato chips, instant drinks, ham, lunch meat, fish balls and so on. These foods are actually effective assistants to induce cardiovascular and cerebrovascular diseases. They not only destroyed the nutrients in food during processing, but also added many additives, such as more sucrose and saturated fat, which increased the content of trans fatty acids. However, trans fatty acids may affect the concentration of serum cholesterol. Trans fatty acids will increase the amount of "low density lipoprotein" in blood, and low density lipoprotein will increase the continuous circulation of cholesterol in blood, which may increase cholesterol concentration and induce hypercholesterolemia. Low-density lipoprotein can also accumulate on the wall of blood vessels, causing atherosclerosis and thrombosis. Therefore, reducing the intake of processed foods will be of great help to blood lipids.
Relatively speaking, you can eat more foods that are beneficial to blood lipids, such as foods rich in unsaturated fatty acids, such as nuts, soybeans, deep-sea fish, avocados, vegetable oil in daily cooking, etc., to avoid excessive intake of animal fat. It is recommended to eat no less than 25~30g of soybean and nut foods every day, deep-sea fish can eat 1~2 times a week (such as tuna, salmon and hairtail), and fish and shrimp can make up for it. It should also be combined with proper exercise every day. Studies have found that weight loss and exercise can increase the number of "high-density lipoprotein", which can accelerate the speed of cholesterol entering the liver and being metabolized, help regulate serum cholesterol and reduce blood lipids.
High cholesterol is classified as hyperlipidemia. Many friends think that hyperlipidemia means high fatty acids in the blood, but don't ignore the problem of cholesterol. Friends with high cholesterol should naturally avoid foods with high cholesterol content and choose foods with low cholesterol. In addition, cholesterol is not completely obtained from food, about 70% comes from advanced synthetic secretion, and only about 30% comes from exogenous food intake. The absorption of exogenous cholesterol will decrease with the increase of intake. Therefore, the diet should be controlled, but at the same time, it is necessary to cooperate with doctors in rational medication and conditioning to make cholesterol more stable.
Foods with high cholesterol are: animal viscera, such as pig brain, pig liver, chicken liver, cow heart and so on. These foods are best avoided; Some processed oils also contain high cholesterol, such as margarine and margarine, and contain high trans fatty acids. Excessive intake is easy to increase the content of low-density lipoprotein (bad cholesterol, which is directly proportional to the incidence of coronary heart disease), and reducing the white content of high-density fat eggs (good cholesterol) is more likely to induce cardiovascular and cerebrovascular diseases; Fried foods should also be avoided as much as possible (including fried snacks, such as potato chips and shrimp strips). Fried foods also contain high trans fatty acids, which affect cholesterol balance and have high calories. It may also produce carcinogenic components such as heterocyclic amines due to long-term high temperature and excessive high temperature heating, which is very unfavorable to health.
Don't eat too much cake, cakes, biscuits and other sweets are rich in oil and sugar, which is the cause of obesity. Refined sugar is also related to raising low density lipoprotein and lowering high density lipoprotein in the body. Drink less wine, broth, etc. Alcohol is a factor that induces fatty liver and hyperlipidemia, while the broth is high in fat and purine, which is not good for the three highs.
Many friends worry that egg yolk is inedible due to its high cholesterol content, but it happens that the cholesterol provided by egg yolk is more to increase the concentration of high-density lipoprotein. If eaten properly, it has little effect on total cholesterol and will not increase the content of low-density lipoprotein, which is beneficial. Lecithin in egg yolk can also prevent the occurrence of atherosclerosis. For friends who strictly control the daily intake of cholesterol, if it is not necessary, you can eat some in moderation.