Imagine a seemingly delicious dinner that may be hiding hidden health risks. Some foods in the diet are surprisingly high in cholesterol. It's not just about the taste on the tongue, it's about the health of the heart and blood vessels. Blood vessels are like the body's transportation network, and once blocked, the consequences are unimaginable. It's a common perception that foods with high cholesterol are considered "bad", but what exactly are these foods?Why are they bad for vascular health?Knowing this, you can make more informed dietary choices.
Cholesterol, an aliphatic substance, is an important component of the body's cell walls and hormones. However, too much cholesterol can build up in the walls of blood vessels, triggering hardening of the arteries and increasing the risk of heart disease and stroke. There are two types of cholesterol in the body: HDL cholesterol (commonly known as "good cholesterol") and LDL cholesterol (commonly known as "bad cholesterol"). Good cholesterol helps to remove excess cholesterol from the bloodstream, while bad cholesterol can cause blockages in blood vessels.
Diet is an important factor that affects blood cholesterol levels. A study shows:The intake of high-cholesterol foods is associated with an increase in LDL cholesterol levels in the blood. However, not all high-cholesterol foods are necessarily harmful to health. For example, although egg yolks are high in cholesterol, moderate consumption does not significantly affect blood cholesterol levels in healthy people.
It's important to recognize that controlling cholesterol levels isn't just about reducing your intake of high-cholesterol foods, it's more about overall dietary balance. Moderate your intake of foods rich in monounsaturated and polyunsaturated fatty acids, such as nuts, fish and olive oilCan help raise good cholesterol levels, while reducing the intake of saturated and trans fats is also essential for maintaining good cholesterol levels. This means reducing your intake of processed meats, creams, and some baked goods.
Animal offal, such as liver and kidneys, are high in cholesterol and have a potential impact on vascular health. Taking pork liver as an example, it contains as much as 345 mg of cholesterol per 100 grams, far exceeding the recommended daily intake. Saturated fat is also high in this type of food, and long-term consumption may lead to elevated blood lipids and increase the risk of cardiovascular and cerebrovascular diseases.
Studies have shown that eating animal offal in moderation is beneficial to health because they are rich in nutrients such as iron and vitamin B12. But an overdose can have negative effects. It is recommended to consume no more than 1-2 times a week, and the amount should not be too much each time. To balance your diet, you can pair it with vegetables rich in dietary fiber to help reduce cholesterol absorption.
A healthy diet is not only about reducing the intake of certain types of food, but more importantly, about a balanced mix and appropriate amount of variety. For example, combining animal offal with vegetables and whole grains can effectively balance nutrition and reduce the burden on blood vessels. Remember, proper eating Xi is an important part of maintaining good health.
Dairy products, especially full-fat dairy products, are the cholesterol in the diet that should not be ignored**. Common whole milk, cheese, butter, etc., due to their high saturated fat, may lead to an increase in blood cholesterol levels. A glass of whole milk contains about 24 mg of cholesterol, while a slice of cheese can be as high as 30 mg.
The significance of these data is that while dairy products provide us with essential calcium and protein, excessive intake of cholesterol-rich full-fat dairy products can pose a threat to vascular health.
Be wary of: Crustacean seafood and cholesterol
Crustacean seafood, such as shrimp and crab, is popular among seafood lovers。However, the cholesterol content in these foods is a cause for concern. Taking shrimp as an example, 100 grams of shrimp meat contains about 195 mg of cholesterol, which is several times that of other foods. Long-term consumption of high amounts can be a burden on vascular health.
Cholesterol and cardiovascular disease
High cholesterol is an important risk factor for cardiovascular disease. Studies have shown that elevated levels of low-density lipoprotein (LDL) in the blood are strongly associated with the risk of heart disease and stroke. Although crustacean seafood is rich in protein and trace elements, it is recommended to eat it in moderation for people who have a family history of hyperlipidemia or cardiovascular disease.
Fried foods, such as chips, fried chicken, and fried dough sticks, are common and delicious in everyday life**. However, their impact on health should not be underestimated. Oils and fats in fried foods undergo chemical changes at high temperatures, producing trans fatty acids and oxidation products. These substances can negatively affect vascular health by increasing cholesterol levels.
Studies have shown that regular consumption of fried foods increases the risk of cardiovascular disease. For example, one study found that:People who consumed fried foods more than once a week had a 7% increased risk of heart disease compared to those who didn't eat fried foods regularly. In addition, the high-salt, high-calorie properties of fried foods may also lead to weight gain, further increasing the cardiovascular burden.