Dietary principles:
(1) Reducing fat intake is the basis of controlling calories. Reduce animal fat such as lard, fat pork, butter, fat sheep, fat cattle, fat ducks, fat geese, etc. There are too many saturated fatty acids in this kind of food, and the fat is easy to deposit on the blood vessel wall, which increases the viscosity of blood. Saturated fatty acids can promote the absorption of cholesterol and the synthesis of liver cholesterol, and improve the level of serum cholesterol. Long-term excessive intake of saturated fatty acids can increase triglycerides, accelerate blood coagulation and promote thrombosis. Scientists have found that Eskimos in Greenland in the Arctic Circle make a living by fishing, and the mortality rate of coronary heart disease among them is only 5.3%, far lower than that of Danes (35%). The food they eat is low in saturated fatty acids and high in polyunsaturated fatty acids, mainly containing eicosapentaenoic acid (EPA) and eicosahexaenoic acid (DHA). They are found in the fish oil of marine fish.
Polyunsaturated fatty acids can make the fatty acid spectrum in blood develop in a healthy direction, reduce platelet aggregation and increase anticoagulation. Can reduce blood viscosity. DHA can reduce blood lipid and protect nervous system. Therefore, it is recommended to eat more marine fish to protect the cardiovascular system and reduce blood lipids. Vegetable oils should be used when cooking, such as soybean oil, corn oil, sunflower oil, tea oil, sesame oil, etc. And the edible oil should be 10 ml ~ 15 ml every day.
The ratio of saturated fatty acids to unsaturated fatty acids is kept at 1: 1.
(2) Limit cholesterol intake. Cholesterol is an essential substance for human body, but excessive intake is very harmful. Cholesterol in the diet should not exceed 300 mg per day. Avoid foods with high cholesterol, such as animal viscera, egg yolk, roe and squid.
Phytosterols exist in rice, wheat, corn, rapeseed and other plants. Phytosterol is in a free state in vegetable oil, and it does have cholesterol-lowering effect, while soybean sterol has obvious blood lipid-lowering effect. Advocate eating more soy products.
Do not smoke or drink, and keep proper exercise.
(3) Adequate protein supply. The source of protein is very important, mainly from milk, eggs, lean meat, skinless poultry, fish and shrimp, soybeans, bean products and other foods. But protein's intake should be above 50%.
(4) Reduce carbohydrate intake appropriately. Don't eat too much sugar and sweets, because sugar can be converted into triglycerides. Every meal should be seven or eight points full. You should eat more coarse grains, such as millet, oats, beans and other foods, which are high in cellulose and have the effect of lowering blood fat.
(5) Eat more foods rich in vitamins, inorganic salts and cellulose. You should eat more fruits and vegetables, which contain vitamin C, inorganic salts and cellulose, which can reduce triglycerides and promote cholesterol excretion. The lipid-lowering food can be yogurt, garlic, green tea, hawthorn, mung bean, onion, shiitake mushroom, mushroom, Pleurotus ostreatus, Flammulina velutipes, auricularia auricula, tremella, Hericium erinaceus and other foods. In recent years, it has been found that mushrooms are rich in "shiitake mushrooms". Scholars have done experiments. When people eat precession fat, blood cholesterol will temporarily rise. At the same time, eating some mushrooms found that the cholesterol in the blood not only did not increase, but decreased slightly, which did not affect the digestion of fat. Foreign scholars believe that it is a scientific side dish method to widely use ingredients such as auricularia auricula and shiitake mushrooms in China cooking. Every 3 ~ 4 mushrooms contain Lentinus edodes 100 mg, which has the function of reducing blood fat and protecting health. Hawthorn, peanut, mussel, radish, corn, kelp, tofu, milk, soybean and other foods all have the function of lowering blood fat. Avoid drinking alcohol, alcohol can inhibit lipoprotein lipase, promote the synthesis of endogenous cholesterol and triglycerides, and lead to increased blood lipids.
It is necessary to adopt the cooking methods of steaming, boiling, stewing, boiling and boiling, and adhere to a diet with less salt, with no more than 6 grams of salt per day.
Prohibit and use less food:
1, animal viscera.
2. Fat meat.
3, a variety of high cholesterol foods.
4. Sweet food and pure sugar food.