1. Reasonable diet and aftercare: human lipids include fat and lipids. Hyperlipidemia is closely related to diet. The accumulation of human fat and the source of some lipids mainly come from diet. Only a part of lipids are synthesized in the body, which is called endogenous lipids. Diet control is very important for the prevention and treatment of hyperlipidemia. Diet advocates light and basic vegetarianism. However, it is not advisable to be a vegetarian for a long time, otherwise the diet composition will be imperfect, which will lead to an increase in endogenous cholesterol. Diets high in fat and cholesterol, such as animal brain marrow, egg yolk, chicken liver and butter, should be restricted. Fat intake is limited to 30 ~ 50 grams per day. Sugar foods should also be restricted, and sweets and snacks should not be eaten. Eat more vegetables and fruits. A low-salt diet should be adopted, and soybean oil, peanut oil, vegetable oil and sesame oil should be used as edible oils. Hunger is moderate, and the amount of food eaten per meal is less than half an hour before the next meal. Hunger therapy is not suitable. Excessive hunger will accelerate the decomposition of body fat and increase blood fatty acids.
2. Absolutely quit smoking and avoid alcohol: Nicotine in cigarettes can make peripheral blood vessels contract and myocardial stress increase, raise blood pressure and cause angina pectoris. Improper drinking will make the heart function decline, which is harmful to gastrointestinal tract, liver, nervous system and endocrine system. You should definitely give up smoking and avoid drinking.
3. Advocate moderate tea drinking: Catecholic acid contained in tea can enhance the flexibility, elasticity and permeability of blood vessels and prevent arteriosclerosis. Theophylline and caffeine in tea can invigorate the spirit, promote blood circulation, reduce fatigue and have diuretic effect. Moderate drinking tea can eliminate greasy diet and lose weight. But drinking too much strong tea will stimulate the heart and make the heart beat faster, which is harmful to the body.
4. Proper exercise to lose weight: Controlling obesity is one of the important measures to prevent hyperlipidemia. Besides diet control, we advocate insisting on physical exercise, such as jogging, Wuqinxi, Tai Ji Chuan, table tennis and disco dancing for the elderly. I usually take part in manual labor. We should control weight gain.
Reasonable diet is one of the important measures to control hyperlipidemia and prevent cardiovascular diseases. In recent years, great changes have taken place in the diet structure of China people. Taking Beijing as an example, the intake of cereals, potatoes and beans decreased year by year, while the intake of animals and fatty foods increased significantly. Such a diet structure is obviously not conducive to controlling hyperlipidemia, and it is also unscientific and unreasonable. So, what should we eat more and eat less to prevent hyperlipidemia? Below, I would like to make some suggestions for your reference.
Staple food Staple food generally refers to carbohydrates, such as cereals with high cellulose content. This kind of food can "burn" slowly in the body, release heat for a long time, and increase the endurance of the human body. It is an ideal "fuel" needed by the human body (especially the brain). The staple food should be beans, oats, coarse rice, whole wheat bread, potatoes, pumpkins and so on. As for potato chips, white bread, fried dough sticks, cakes, snacks and so on. It is best not to eat or eat less. The daily intake of cereals should be 250 ~ 500g. The reasonable distribution of staple food is: 50 grams of oatmeal for breakfast, 0/50 ~ 200 grams of whole wheat bread for lunch and 0/00 grams of coarse rice for dinner. Vegetables and fruits Vegetables and fruits are low in fat, cholesterol and calories, and contain a lot of dietary fiber, vitamins (such as vitamins C, E and β-carotene), minerals and so on. These nutrients can enhance human immune function and resist lipid peroxidation. Cellulose has the function of reducing blood fat and helping digestion. Vegetables and fruits are best eaten fresh. Although fruit juice is also a healthy food, it lacks some cellulose compared with fresh vegetables and fruits. Although canned fruit is convenient to eat, it loses some valuable vitamins and minerals. Generally speaking, each person should eat 400 ~ 500g of fresh vegetables and 0/50 ~ 250 g of fruit/kloc every day.
Dairy products can provide rich nutrition for human body, especially the large amount of calcium contained in them can strengthen human bones. However, we can't ignore that some dairy products contain a lot of fat. For example, full-fat cheese contains six times as much saturated fatty acids as skinless chicken and twice as much as lean beef. Ice cream is made of whole milk and cream, which contains very high saturated fatty acids and cholesterol, so it is best to eat less. Eating dairy products, it is best to choose fat-free or low-fat ones, such as low-fat yogurt, cheese and so on. Margarine contains hydrogenated vegetable oil, and eating more hydrogenated vegetable oil will increase blood cholesterol (when buying margarine, it is best to choose low hydrogenated vegetable oil, which is soft). Because the higher the hydrogenated vegetable oil content, the harder the margarine).
It is best to choose lean meat, fish and skinless poultry as meat. It is not advisable to eat high-fat and high-salt processed meat (such as sausages and bacon), high-fat meat (such as ribs and pork belly) and high-cholesterol food (such as animal offal). In addition, eat no more than 200 grams of meat every day, including no more than 100 grams of red meat. It should be noted that: (1) Chicken skin can remove most of the fat and is the first choice in meat; However, even if ducks and geese are peeled, they still contain more saturated fatty acids and should eat less; (2) Compared with livestock meat and poultry, most fish have lower contents of fat, saturated fatty acids and cholesterol, higher contents of n-3 fatty acids and are rich in iron. Eating more fish is good for the human body; (3) Shellfish are also rich in iron, but the cholesterol content of various shellfish is different. Scallops and mussels contain low cholesterol and can be eaten in moderation; (4) Squid and shrimp contain high cholesterol, so it is better to eat less. Egg yolk is rich in cholesterol, and 1 egg yolk contains about 200 ~ 250 mg of cholesterol. Protein contains no cholesterol, and the protein nutrition of two eggs is equivalent to 1 egg. It is best to eat 4 eggs a week.
Fat n-3 fatty acids are mainly derived from the body fat of fish and marine organisms, which can reduce triglycerides and prevent platelet aggregation. N-6 fatty acids mainly exist in vegetable oils (such as corn oil, soybean oil, safflower oil and sunflower oil). ), can lower blood cholesterol. In order to reduce the fat intake in the diet, it is best to: (1) remove the visible fat in the meat, or choose skinless poultry meat; (2) steaming, boiling and baking instead of frying; (3) Use a non-stick pan when cooking to reduce oil consumption; (4) removing oil dripping during barbecue; (5) When mixing the meat stuffing, fry the oil first and drain the oil; (6) without frying fish, filter out the oil of frying fish with wine and lemon juice; (7) Freeze the soup first, and then remove the oil floating on the surface. (8) Use more condiments and less salt when cooking.
Dietary fiber 20 ~ 30 grams per person per day can reduce cholesterol in the blood. For example, the soluble fiber content of oats is 10 ~ 15 times that of wheat. Eating 60 ~ 70g oats every day can reduce blood cholesterol by 5% ~ 6% and reduce the risk of heart disease 10% ~ 12%. If you eat a bowl of oatmeal every day, the blood cholesterol of half the patients with hyperlipidemia can be reduced to normal without taking medicine.