People with high cholesterol should eat less brain, liver, kidney, intestine, egg yolk (no more than two or three per week), crab roe, pigskin, chicken skin, fish skin and other foods, and reduce sweets, because sugar is the raw material for synthesizing cholesterol; As for people with high triglycerides, we should pay special attention not to drink alcohol, coffee or fruit with too high sweetness.
Eating more fiber-rich foods, such as vegetables, cereals, seaweed and mushrooms, helps to lower cholesterol. In addition, dried bean curd, oat bran, raw onion, garlic, carrot, apple, avocado, walnut and saury are also good choices.
In fact, the cholesterol content of seafood is generally not too high. Among them, shrimp, crab, sardine and clam have higher cholesterol content, but their cholesterol-raising effect is not as good as coconut oil and palm oil because of their low saturated fatty acid content. Coconut oil and palm oil have lower cholesterol content, but they contain a lot of saturated fatty acids. Moreover, the cholesterol of shrimp and crab seafood is mostly concentrated in the head and egg yolk. As long as these two parts are removed when eating, you won't consume too much cholesterol.
Therefore, it is not impossible to contact seafood to prevent cholesterol increase and cardiovascular disease. The way to prevent high cholesterol is to control the total daily intake of fat and food, and pay attention to eating as little as possible and foods with high fatty acids, such as butter, lard, coconut oil and palm oil, and foods with high cholesterol, such as animal offal. When the daily cholesterol intake is less than 300 mg, you can still safely choose the right kind and amount of seafood, which can diversify your diet. Of course, eating too much seafood, without control, exceeds the total food intake and cholesterol intake, which will cause blood lipids to rise.
cholesterol
Cholesterol in nature mainly exists in animal foods. There is no cholesterol in plants, but there is a substance that is very similar to cholesterol in structure-phytosterol. Phytosterols have no effect on atherosclerosis. In intestinal mucosa, phytosterols (especially sitosterol) can competitively inhibit the absorption of cholesterol.
Although cholesterol exists in animal foods, the content of cholesterol varies greatly in different animals and different parts of animals. Generally speaking, the cholesterol content of animal meat is higher than that of poultry meat, fat meat is higher than that of lean meat, shellfish and mollusks are higher than that of general fish, and the cholesterol content of egg yolk, fish eggs and animal viscera is the highest.
Generally, foods whose cholesterol content is lower than 100 mg per 100 g of food are called low-cholesterol foods, such as eel, prostitute fish, carp, lean pork, lean beef, lean sheep and lean duck. Foods whose cholesterol content reaches 100 ~ 200mg per 100g are called medium cholesterol foods, such as grass carp, crucian carp, silver carp, eel, turtle, crab meat, pork chop and chicken. Foods with cholesterol content of 200 ~ 300mg per 100g are called high cholesterol foods, such as pig kidney, pig liver, pig belly, mussel meat, worm-eaten meat, egg yolk, crab roe, etc. Patients with hypercholesterolemia should try to eat less or not to eat foods with high cholesterol.
There are two completely different one-sided views on the role of food cholesterol. One view is that cholesterol is extremely harmful and inedible. This view is one-sided because people who hold this view lack a clear understanding of the role of cholesterol in the human body. In fact, cholesterol is a component of cell membrane and participates in the biosynthesis of some steroid hormones and cholic acid. Because many foods containing cholesterol are also rich in other nutrients, if you avoid eating such foods too much, it will easily lead to nutritional imbalance and anemia and other diseases.
Another view is that cholesterol is harmless to human body, and people can eat as much as they want. This view is wrong because of the lack of understanding of the pathogenesis of hyperlipidemia and coronary heart disease. Long-term excessive intake of dietary cholesterol will lead to atherosclerosis and coronary heart disease.
On the question of how much cholesterol to eat every day, it is generally believed that healthy adults and hypercholesterolemia patients without coronary heart disease or other atherosclerosis should consume less than 300 mg of cholesterol per day, while hypercholesterolemia patients with coronary heart disease or other atherosclerosis should consume less than 200 mg of cholesterol per day.
Eight kinds of cholesterol-lowering foods have miraculous effects.
High cholesterol and triglycerides are common problems of middle-aged people, and the harm to health is a hidden worry in many people's hearts. In fact, you can safely reduce cholesterol and triglycerides in your blood by using natural diet. The following eight foods are the most effective foods. If you follow these specific practices, you can see concrete results in a short time.
1. Have a bowl of oatmeal for breakfast:
Eating only 1 bowl of oatmeal every morning for 8 weeks can reduce the concentration of bad cholesterol by 10% and increase the concentration of good cholesterol. Oats are rich in soluble and insoluble fiber, which can prevent the absorption of cholesterol and fat in gastrointestinal tract, thus reducing blood lipid and cholesterol.
2. Eat half a bowl of beans for Chinese food:
Beans are cheap, safe and effective foods to reduce blood lipid and cholesterol. Eating half a bowl of beans every day can reduce the concentration of bad cholesterol in the blood by 20% within 8 weeks. Bean food contains many effective ingredients for lowering cholesterol, the most important of which is soluble and insoluble fiber in beans.
3. Eat three cloves of garlic for dinner:
Eating 3 cloves of garlic every day for 8 weeks can reduce the concentration of bad cholesterol in blood by 10%. Garlic, whether eaten raw or cooked, has a very good cholesterol-lowering effect. The sulfur-containing compounds in garlic can directly inhibit the synthesis of cholesterol in the liver and achieve the effect of lowering cholesterol.
4. Eat half an onion every day:
Onion is a cheap and good health food. Eating half a raw onion every day for 8 weeks can increase the concentration of good cholesterol in the blood by 20% and reduce cholesterol and triglycerides in the blood. Eating onions is better than eating raw onions. The longer the onion is cooked, the worse the effect of raising cholesterol.
5. Eat an avocado or an apple every day;
The fat contained in avocado is a single unsaturated fatty acid, so it is very beneficial to human body. Because apples are rich in pectin, they can lower cholesterol.
6. Eat steamed salmon twice a week:
The content of Omega3-3 fatty acids in salmon is very high. Salmon is eaten by roasting and frying, which easily leads to the deterioration of amikacin -3 fatty acid due to high temperature, so the healthiest way to eat salmon is steaming. Steamed salmon 3 times a week, after 8 weeks, the good cholesterol in the body can be increased by 10%. In addition, eating salmon has a very good effect on reducing triglycerides in the blood.
7. Drink a bowl of ginger soup every week:
After sun-dried ginger is ground into powder and drunk with hot water, gingerol and gingerol in ginger can reduce the concentration of triglyceride and bad cholesterol in blood of patients with hyperlipidemia by 27% and 33%.
8. Use olive oil as cooking oil:
Olive oil can not only reduce the concentration of bad cholesterol in the blood, but also increase the concentration of good cholesterol, which can play the best protective role for the cardiovascular system. The olive oil extracted by cold pressing is the best. Some manufacturers will extract olive oil by high-temperature heating, which is easy to deteriorate and cause cancer.
First, diet therapy to reduce blood lipids
Zhan Hongtai, an attending physician in the Department of Internal Medicine and Cardiology of the Affiliated Hospital of Taipei Medical College, pointed out that hyperlipidemia refers to the high content of neutral fat (triglyceride) and cholesterol in the blood.
Generally, about 30 minutes after normal diet to 1 hour, blood lipids in the body will start to rise. Normal blood lipid (mg/dl) is usually below 150. If the test result is around 150 ~ 300, doctors will usually advise us to control our diet immediately, especially to reduce the intake of oil and sugar.
In order to reduce the fat entering the human body, we should reduce the intake of meat, replace animal protein with milk or vegetable protein, control the intake of carbohydrates, and gradually reduce the blood lipid value. If continuous control for 3 ~ 6 months still fails to reach the normal standard, drug control is needed.
Usually, with the cooperation of diet and medicine, the blood lipid level can be effectively controlled, but more importantly, from now on, we should completely change our living habits, including diet changes, and at the same time insist on exercise. In addition, it is necessary to quit smoking and drinking, so as to maintain normal blood lipid levels for a long time.
What about the normal neutral fat value and high cholesterol value? Zhan Hongtai explained that after people eat food, it will be converted into fat after being decomposed by the stomach and absorbed by the small intestine. Part of it will enter the muscle and become the energy of daily activities, part will become the body fat, and part will enter the liver.
For people with high cholesterol, if you want to lower cholesterol, you should eat more fish first. Because fish oil can produce good cholesterol (HDL), you can give priority to fish when choosing the daily intake of meat. Secondly, you should eat some high-fiber fruits or vegetables in every meal; Third, it is healthier to use vegetable oil instead of animal oil, such as olive oil and sunflower seed oil, instead of lard and margarine instead of butter. Fourth, if you want to eat biscuits or some snacks, you should also pay attention to the label on the package to avoid excessive intake of oil.
In addition, propolis has a good regulatory effect on blood lipids, and has a preventive effect on hyperlipidemia, hypercholesterolemia and atherosclerosis, and has an obvious effect on preventing the increase of collagen fibers in blood vessels and the accumulation of cholesterol in the liver. Propolis can effectively reduce blood fat, which is entirely due to flavonoids, terpenoids and various active ingredients in propolis. Propolis can improve the elasticity and permeability of blood vessels, relax blood vessels, remove deposits on the inner wall of blood vessels, purify blood, reduce blood viscosity, improve blood circulation and hematopoietic function, effectively prevent atherosclerosis, resist cerebral thrombosis and protect cardiovascular and cerebrovascular diseases.
Second, foreign diners control cholesterol.
Ordinary people always think that once they know more about blood lipids and cholesterol, the days of feasting will be far away from them! The answer is: exactly. However, Zhan Hongtai said that in fact, as long as you pay attention before eating, "process" it when eating, and exercise more after eating, the oil and cholesterol will still be controlled below the standard value.
Some people may ask: since not every food is good for your health, what if you have to eat out, and the ingredients and cooking methods you eat out of control? Let's analyze a few eating out to see how to eat healthy and delicious.
1. convenience store party
Convenience stores are called "convenience", which is actually very convenient, ranging from hamburgers to box lunches. In order to facilitate many office workers, it is solved in convenience stores in the morning, noon and evening. At present, most foods in convenience stores are marked with the contents of oil, sugar, protein and the calories contained in each serving.
If you doubt whether the calories marked on the package are correct, you can also calculate the correct calories of the food yourself. Mai Su Ying, from the Nutrition Consulting Office of the Affiliated Hospital of Taipei Medical College, said that people should know how to calculate the correct calories of food. As long as the weight of sugar (g) is multiplied by four, the weight of protein (g) is multiplied by four, and the weight of fat (g) is multiplied by nine, the correct calories can be obtained. So you can count how much sugar, protein and fat you eat when you eat, snack, dinner and supper.
2. Fast food party
Mai Su Ying suggested that fast food people who report to fast food restaurants every day, or people who want to eat fried chicken, French fries and hamburgers every few days, had better not order all high-calorie and high-fat meals, such as fried chicken, French fries, apple pie and milkshake, but can replace some meals with diet coke, coffee, black tea and juice with low calories and less oil. Moreover, the calories and fat of the steak sandwiched in the hamburger are lower than those of the roast. If you want to order a steak burger, consider ordering a fish burger. Although the oil in Fish Castle is not low, after all, its oil can be converted into good cholesterol. Although it is still not ideal, it is at least reassuring.
If you really can't control your desire to eat fried chicken, please remove the crispy and delicious skin before eating fried chicken, because the mouth-watering skin contains nearly half of the fat of the whole fried chicken.
Finally, advise friends who love fast food. If you have lettuce salad, please make it a part of your diet, which will not only increase satiety, but also balance the shortcomings of insufficient fiber in fast food.
3. Hot pot party
Getting together with three or five colleagues, eating hot pot and chatting in the company is one of the leisure activities of office workers, but unconsciously, the oil and cholesterol eaten may be ignored by many people.
Mai Su Ying said that if you are addicted to incense pot, its high fat content will make people with high cholesterol worse. She suggested that people with high blood fat and cholesterol had better not touch the spicy pot.
If you eat buffet hot pot, you can take your favorite ingredients and cook them in the same pot. Therefore, it must be noted that the hot pot will dissolve the fat in the ingredients into the soup during the heating and cooking process, resulting in an increase in the heat at the bottom of the soup.
In addition, many high cholesterol seafood, such as squid, cuttlefish, shrimp, crab and so on. And viscera of many animals, such as pork loin, crispy sausage, sheep liver, tripe, etc. , or fried food, such as fried bean skin, fried dough sticks, etc. It is easy for people to eat more and more unconsciously, and often eat one.
Therefore, nutritionists suggest that when eating hot pot, don't eat it in batches, so it is easy to find out how many kilograms you have eaten. You should take all the ingredients you want to eat at once, so that you can know exactly how much you have eaten. For shellfish and viscera, try to eat as little as possible. As for meat, it is best to choose fish. If you have chicken, pork, beef and mutton, you can consider choosing chicken first, then mutton, then beef, and finally pork. It is particularly important to note that no matter what kind of meat, it should be mainly lean meat, and don't drink hot pot soup base to avoid eating too much invisible oil.
4. Snack party
Ordering a bowl of beef noodles, adding some braised dishes, stewed eggs, dried flowers, pig ears and large intestine may be the lunch portrayal of most office workers.
But look at this bowl of beef noodles. If there is a layer of oil floating on the soup and a marinated egg with high cholesterol, fried dried flowers will absorb oil-many people don't know that eating a dried flower often eats a lot of oil; In addition, such as pig's ears and large intestine, are also foods that contain both oil and cholesterol.
So if you want to eat beef noodles, you must first scoop out the oil slick on the soup, or simply eat noodles instead of soup. In addition, as a side dish, you can order some kelp, dried bean curd, or preserved egg tofu, and then add hot dishes (many snack bars often pour gravy on vegetables to improve the taste, so consumers are advised to ask their stores not to pour gravy, which will make them eat healthier. )
Third, psychological therapy to reduce blood lipids:
Mental stress can raise blood lipids. Psychotherapy can not only stabilize patients' mood and enhance their confidence in disease resistance, but also help to stabilize and reduce blood lipid levels.
Four, exercise therapy to reduce blood lipids:
We should insist on quantitative exercise every hour every day. It is best to walk for a long distance, trot or jog, and walk for 30-60 minutes every day; This can not only consume excess fat stored in the body, reduce the contents of cholesterol and triglycerides in plasma, but also promote the transfer of cholesterol deposited on the arterial wall to the liver for catabolism.
Five, drug therapy to reduce blood lipid:
Statins are the first choice for lipid-lowering drugs. Some people think that hyperlipidemia is caused by eating too much high-fat and high-cholesterol food. As long as you control your diet, you can achieve the goal of lowering blood fat. However, this is not the case. Because the effect of diet therapy varies from person to person, most patients will have a slight effect after changing their diet, only a few patients have obvious effects, and some patients have increased LDL instead of falling. It can be seen that dietotherapy can only be used as the basis of reducing blood fat, and dietotherapy alone can not achieve the purpose of effectively reducing blood fat.
At present, there are also great misunderstandings in the choice of lipid-lowering drugs. Many people think that taking fish oil and other health products can reduce blood fat. In fact, this view is wrong Clinical research shows that fish oil preparation can reduce the slight increase of triglyceride, but has little effect on total cholesterol and low density lipoprotein, and can not effectively reduce blood lipid. A large number of studies have confirmed that statins can effectively reduce LDL, appropriately increase HDL and significantly reduce triglyceride levels. In addition, this lipid-lowering drug also has anti-atherosclerosis effects, such as improving endothelial function, reducing blood viscosity, inhibiting platelet aggregation, reducing fibrinogen level, and stabilizing unstable atherosclerotic plaques. Long-term use of statins can significantly reduce mortality and reduce the need for coronary artery bypass grafting and percutaneous transluminal coronary angioplasty.
Statins should be the first choice for patients with arteriosclerosis. Patients with hyperlipidemia who have not yet developed arteriosclerosis should be treated differently when choosing lipid-lowering drugs: statins are the first choice for male patients aged 45-64; Male patients aged 35-44 and 65-75 and postmenopausal women may consider using statins or nicotinic acid lipid-lowering drugs. Premenopausal women rarely need lipid-lowering treatment; Resin drugs are the only safe lipid-lowering drugs during pregnancy.