1, cholesterol
Cholesterol in blood is divided into good and bad according to different functions. Low density lipoprotein cholesterol (LDL-C) is easily attached to the blood vessel wall, which is considered as a risk factor for cardiovascular diseases. Too high LDL-C can easily lead to arteriosclerosis.
High-density lipoprotein cholesterol (HDL-C) can transport cholesterol in peripheral tissues to the liver for metabolism, which is called vascular scavenger and is regarded as good cholesterol. If it is too low, it will increase the risk of cardiovascular disease.
2. How to control cholesterol?
1. Control the oil intake.
Avoid high-fat cooking methods such as frying and frying, and use steaming, boiling, cold salad, stewing, marinating and baking to reduce oil consumption.
However, this does not mean that cooking all three meals is healthy, because the human body still needs oil to maintain normal physiological functions, and should consume at least 1~2 tablespoons of good oil every day.
2. Cooking at home should choose oil with high unsaturated fatty acids per unit.
For example: olive oil and bitter tea oil. Monounsaturated fatty acids can reduce LDL-C and increase LDL-C metabolism.
3. Eat more foods rich in omega-3 fatty acids.
For example: mackerel, saury, tuna, seaweed, nuts, flaxseed and flaxseed oil.
Omega-3 fatty acids also help to reduce LDL-C, and have anti-inflammatory, blood pressure and triglyceride lowering effects.
4. Eat more foods rich in fiber.
Eat enough vegetables and fruits (5 for children, 7 for women and 9 for men) every day, and replace delicate white rice or white flour with whole grain roots.
Dietary fiber can reduce the absorption of fat, cholesterol and sugar in the diet, so it is ideal to eat vegetables with every meal.
5. A good lifestyle
For example, quitting smoking, exercise, stress regulation and regular exercise are helpful to improve HDL-C.
3. avoid doing this.
1. Avoid being overweight or obese
Obesity can reduce HDL-C, so it is recommended to maintain an ideal weight.
2. Avoid eating too much saturated fat.
For example, reduce the intake of lard, butter, cream and fat. In addition, replacing red meat with white meat and choosing low-fat milk can also reduce the intake of some saturated fat.
Saturated fat will increase LDL-C, making it difficult for LDL-C to be metabolized.
3. Avoid foods containing trans fats.
Such as vegetable cream, baking butter, cream, cakes, potato chips, French fries, fried chicken, cakes and so on. Should be avoided.
Many studies have pointed out that trans fatty acids have adverse effects on the body, which will increase LDL-C, decrease HDL-C, and increase the incidence of arteriosclerosis and coronary heart disease.
4. Avoid eating too much high cholesterol food.
For example, viscera, egg yolk and crab yolk can be eaten in moderation, but it is still not appropriate to overdo it.
Avoid excessive drinking.
Moderate drinking (40~60cc of red wine every day) can increase HDL-C, but excessive drinking will cause other adverse effects.
Step 4: Skills
Only 20% of cholesterol in our body comes from diet, and the remaining 80% is made by the liver. Therefore, reducing the intake of saturated fat and trans fat in the diet can prevent the body from producing too much cholesterol, which is more meaningful than limiting the cholesterol content in the diet.
Cholesterol metabolism is also in the liver. Therefore, paying attention to a balanced diet, ingesting fresh fruits and vegetables with rainbow colors, and providing adequate nutrition for the liver will also contribute to the normal metabolic function of the liver.
5. Ways to lower cholesterol
1, get rid of the bad habit of eating snacks
People who love biscuits, bubble tea, fried chicken and French fries should be careful? Hey? Trans fats and palm oil contained in food, as well as milkmaid often used for toasting or creamer used for brewing coffee and milk tea, all contain processed vegetable oils. The zero trans fat contained in these processed oils is also one of the reasons for high cholesterol.
2. Go to bed early and get up early, and don't smoke.
The less exercise, the lower the content of beneficial cholesterol. Some people don't exercise, and the amount of good cholesterol is still high, mostly because of physical relations. In addition, according to research, smoking will increase the content of bad cholesterol in the body and reduce the content of good cholesterol.
3. Eat less high-fat and high-sugar foods.
All fried foods, cakes and desserts, sweets, dried sweet plums (containing a lot of salt, which is easy to cause edema) and chewing gum should be eaten less, and nuts and peanuts should not exceed 8 capsules a day.
4. Street snacks should be said no.
Street snacks, such as Hong Kong eggs, roasted ham sausage, roasted squid and roasted sweet potato, are easy to make people overeat and get fat, but the current food is unbearable. It is recommended to eat selectively, bearing in mind the principle of less oil and less sugar.
Step 5 exercise more
It is recommended to do aerobic exercise for more than 30 minutes every day. Everyone knows that it can promote blood circulation, burn fat and lose weight effectively, but many people can't, so it is important to stick to it.