Now that the living conditions are getting better and better, don't forget to eat in moderation while enjoying lifeIn life, many people with elevated blood lipid tests tend to have a lack of diet and obesity, which not only affects their image, but also brings harm to their health.
The cholesterol in the body is partly due to endogenous cholesterol and partly** to exogenous cholesterol.
Endogenous cholesterol is mainly produced in the body, and the liver will produce endogenous cholesterol according to the needs of the body, and endogenous cholesterol accounts for about 2 3 cholesterol in the body.
Exogenous cholesterol, mainly through the intake of external food, accounts for 1 3 of the cholesterol in the body, so the intake of cholesterol in the diet also has a certain impact on the cholesterol in the body.
High in LDL and high in total cholesterol, eat less of 3 things
1. Animal offal
Xiao Zhang was seriously over-cholesterol during the physical examination in the unit, and after inquiry, he usually likes to eat animal offal, whether it is pig liver, pig brain, pig lung, or sheep liver, he has to eat some almost every dayThis led to a severe increase in his cholesterol.
The World Health Organization recommends,Each person should consume less than 300 milligrams of cholesterol per day, which is equivalent to the amount of cholesterol contained in one egg and less than 100 grams of animal offal
Therefore, people with high blood lipids should eat less of these foods with high cholesterol, such as animal offal, shellfish, etc.
2. Animal oil
Like lard, butter, mutton fat, etc., although animal oil tastes more fragrant than vegetable oil, it can promote people's appetite, and many people like to use animal oil to stir-fryProper consumption of animal oils helps to promote the absorption of fat-soluble vitamins like vitamin A, vitamin D, and vitamin E
However, for people with high blood lipids, animal oil contains more saturated fatty acids and cholesterol, which is easy to induce arteriosclerosis and high blood pressure, and the saturated fatty acids in these oils will also promote the synthesis of more cholesterol in the liver.
Therefore, once the blood lipids are elevated, it is not recommended to consume animal oil, and vegetable oil can be used instead, such as peanut oil, rapeseed oil, soybean oil, olive oil, etc. But be careful, even if it's a vegetable oil, control the amount.
3. Processed food
Some fresh foods, made of salt, sugar or other cooking ingredients, are called processed foods, such as canned food, cheese, etc., ultra-processed foods, which are foods and beverages made through some complex processes, which contain a large number of additives, such as instant noodles, biscuits, candies, ham sausages, various pastries, etcAlthough it tastes good, eating these foods for a long time is easy to make sugar, salt, saturated fatty acids and calories exceed the standard, which will not only cause obesity, but also significantly increase the risk of cardiovascular disease, hypertension and hyperlipidemia.
Therefore, even healthy people should eat less processed foods, and if blood lipids are already elevated, try to stay away from processed foods.
So,People with high cholesterol and LDL cholesterol should first control blood lipids from dietTo achieve a reasonable diet, based on grains, vegetables and fruits are indispensable every day, and ensure that you can eat 500 grams of vegetables and fruits at the main meal every day
In addition, eat beans and soy products every day to ensure the intake of high-quality protein.
Eating animal food in moderation, eating 50 100 grams of lean meat a day, and eating deep-sea fish 2 or 3 times a week will help reduce the occurrence of hyperlipidemia.
Although the increase in cholesterol is not only related to diet, controlling diet is the basis for controlling blood lipids, and it is also a more effective intervention
If the lipid target is not achieved despite diet and exercise, as well as a healthy lifestyle, a combination drug should be considered**.