Hyperlipidemia, a common health hazard, has become a major concern of middle-aged and elderly people in modern society. With changing lifestyles, this issue is becoming a major public health challenge. Hyperlipidemia is not just an isolated health problem, it can also lead to more serious cardiovascular disease and even the threat of heart disease and stroke.
Walking, as a popular health activity, is often considered an effective way to lower blood lipids. But is walking alone really enough?Perhaps, there are certain foods in the daily diet that can provide more direct and effective help.
Omega-3 fatty acids, the name may be a bit obscure, but they play an important role in lowering blood lipids. And one of the most famous** is a variety of fish.
Why are fish such as salmon, cod, sardines, etc. highly prized?Because they are rich in omega-3 fatty acids, which are fats that are extremely beneficial for cardiovascular health. Omega-3 fatty acids can lower blood triglyceride levels, a type of lipid associated with high blood lipids.
In addition, omega-3s have anti-inflammatory effects, helping to reduce inflammation in blood vessels and reduce the risk of heart disease and stroke. Not only that, but it also improves cholesterol levels and raises the "good" HDL cholesterol, which further protects cardiovascular health.
Nuts, these little foods, are a treasure trove of health. Not only are they delicious, but they also contain many beneficial nutrients that have a significant effect on lowering blood lipids.
First, let's take a look at specific nut species such as walnuts, almonds, cashews, and peanuts. These nuts are rich in healthy fats, especially monounsaturated and polyunsaturated fats, which help lower low-density lipoprotein cholesterol (LDL-C), which is commonly referred to as "bad" cholesterol. In addition,Nuts are also rich in plant protein, fiber, antioxidants and vitamins, all of which help support cardiovascular health.
High-fiber vegetables are the secret to healthy blood lipids**. Not only are these vegetables delicious, but they also have a significant effect on lowering blood lipid levels. Let's dive into why they're so important in our diet.
High-fiber vegetables include celery, spinach, cabbage, and carrots, among others. They are rich in dietary fiber, which is a very beneficial nutrient. Dietary fiber can not only help with weight control, but also lower cholesterol levels, which can reduce the risk of cardiovascular disease.
A meal high in fiber vegetables can get you a good dose of vitamins, minerals, and antioxidants. This helps maintain the normal functioning of the body and reduces the risk of chronic diseases. In addition, high-fiber vegetables can also help stabilize blood sugar levels, which is very helpful for controlling blood sugar in diabetes.
Whole grains are a powerful way to lower blood lipids. They retain more natural fiber and nutrients than refined grains and have a better effect on blood lipids.
Whole grains include oats, brown rice, whole wheat bread, whole wheat pasta, etc. The common feature of these foods is that their outer layer has not been removed, retaining most of the shell and germ. These parts are rich in fiber and vitamins, which have a significant effect on lowering blood lipids.
In our healthy diet, legumes are a star that should not be overlooked. Why?This is because legumes possess a range of beneficial properties that can be beneficial in lowering blood lipids.
Legumes include soybeans, mung beans, red beans, black beans and other varieties. Whichever one you prefer, you can enjoy the health benefits they offer.
One of the big reasons why legumes are so popularThey are rich in dietary fiber。Dietary fiber is a natural substance that helps regulate blood lipid levels. It can help reduce low-density lipoprotein cholesterol (LDL-C), which is a major threat to vascular health. When LDL-C levels are too high, it can be deposited on the walls of blood vessels, forming arteriosclerosis, increasing the risk of cardiovascular disease. However, dietary fiber can help remove excess LDL-C and reduce this risk.
In addition, legumes contain phytosterols, which are plant-based compounds that are similar to cholesterol. Plant sterols can compete with cholesterol absorption, reducing the body's absorption rate of cholesterol. This is one of the reasons why legumes can help lower total cholesterol levels.