"Why did you eat eggs again today and still don't remove the yolk? Uncle Wang looked at the breakfast brought by his wife and couldn't help but start nagging.
As long as you have a lot of things, my blood lipids are also high, and there is no problem with eating eggs every day! My wife replied.
Said on the Internet,Eggs are high in cholesterol,You can't eat too much, it's not good for cardiovascular disease. Uncle Wang's tone was much weaker.
On the Internet, we often see that eggs are big cholesterol and have high blood lipids, so they don't eat if they don't eat it, and they can only eat egg white, is this really the case?
1. Eggs are "big cholesterol", and high blood lipids can't be eaten?
The discussion about eggs has not stopped, some people think that egg yolk is nutrition, and not eating egg yolk is equal to eating in vain, while some people think that egg yolk is high in cholesterol and eating it is not good for the body. What is the truth, let's start with the conclusion,For ordinary people, they can eat as much as they want, and a moderate amount of eggs is good for cardiovascular health.
Published in 2018Heart JournalResearch has shown that people who consume one egg a day are compared to those who don'tThey have a reduced risk of cardiovascular disease.
Research team of Peking UniversityA similar conclusion was reached, published in 2022《elife》Above. We all know that cholesterol is divided into good cholesterol and bad cholesterol, the former protects the cardiovascular and cerebrovascular vessels, and the latter is bad for the cardiovascular system. The research team conducted a nested case-control studyIt was found that eating an egg a day will have a higher good cholesterol content than ordinary people, and a lower bad cholesterol content, which plays a role in protecting cardiovascular disease.
Then for itself to existHyperlipidemia, hypercholesterolemiaof people,Can you still eat eggs? You can eat it, but you can't eat too much! An ordinary egg is about 50g and the cholesterol content is 324mg, which seems to be a lot, but how much you eat will not directly reflect all the blood levels, so it is okay to limit your eating.
Guidelines for the Prevention of Cardiometabolic Diseases by Healthy Lifestyles in ChinaRecommended, if yesPeople with high blood lipids can eat 3-5 eggs a week. Dietary Guidelines for Chinese Residents 2022It is recommended for ordinary people to consume 300 350 grams of eggs per weekRoughly equivalent to consuming one egg per dayAnd don't throw away the egg yolks.
Second, these 3 foods are the "big ones" of cholesterol, and they can be touched less
In general, cholesterol is commonly found in animal foods, while cholesterol is generally absent from plant foods. Here are a few foods that can lead to a rise in cholesterol levels if consumed too much and are best limited:
1.Animal offal – liver, lungs, heart
These foods are higher in cholesterolOn average, there are 200 mg of cholesterol per 100 grams of offal and 400 mg of cholesterolPork liver is as high as 1017 mg. Especially for people with a history of hyperlipidemia, coronary heart disease, stroke, and high-risk population, it is recommended to minimize the intake of animal offal.
2.Dairy products – cream, butter, ice cream
Although milk itself is not a high-cholesterol food, some dairy products such as:Cream, butter and ice cream contain more cholesterol. These foods are rich in saturated fatty acids, which can encourage the liver to produce more cholesterol and increase the amount of cholesterol in the blood, thereby increasing the risk of cardiovascular and cerebrovascular diseases.
3.Animal bone broth – pork bone broth, chicken broth
The calcium in bones is in the form of carbonates, which is difficult for the body to absorb. Not only can drinking bone broth not effectively replenish calcium, but the fat content in it will increase cholesterol intake, which may be caused by long-term consumptionObesity, high uric acid, high blood lipids,Accelerates the progression of atherosclerosis.
Chicken broth is also not suitable for patients with hyperlipidemia because of the fat content in itCholesterol and triglyceridesIt is further elevated, increasing the risk of cardiovascular and cerebrovascular diseases.
In summary, proper control of the intake of these foods is essential for maintaining cardiovascular health, especially for people with related health problems.
3. Teach you 4 tricks to control blood lipids within a reasonable range
Usually, hyperlipidemia itself does not cause noticeable symptoms. However, when there is too much lipids in the blood, they may gradually accumulate in the walls of the arteriesThis causes the walls of the arteries to thicken and stiffen, resulting in atherosclerosisThis leads to a series of diseases, such as coronary heart disease, cerebral infarction, aortic and peripheral atherosclerosis, etc.
Therefore,Wei Yumiao, deputy director of the Department of Cardiovascular Medicine in WuhanIt is recommended that blood lipid levels can be controlled as much as possible in daily life by:
1.Eat a reasonable diet
Reduce your intake of saturated fatty acids and dietary cholesterolEat less offal, fatty meat, eggs, fried foods, and creamy productsWait; Increase your intake of dietary fiber, including whole grains, fruits, vegetables, legumes, etc.
2.Exercise appropriately
On the basis of dietary management,Exercise regularly and moderatelyIt can increase the rate of metabolism, promote protease activity, and achieve the effect of lipid reduction.
3.Quit smoking and drinking
Quit smoking and avoid secondhand smokeIt is very important to alleviate the development of atherosclerosis and the prevention and treatment of cardiovascular and cerebrovascular diseases. At the same time, alcohol intake should also be restricted.
4.Medications**
For hyperlipidemia, rational medication is key. Different types of dyslipidemia require different medicationsFor example, statins are used to lower cholesterol, and fibrates are used to lower triglycerides.
Controlling blood lipids is a long-term process, and patients will return to the normal range after taking lipid-lowering drugs according to the course of treatment, but if the drugs are stopped without authorization, blood lipids are likely to rise again and again. Therefore, even if the blood lipids are normal, the drug should not be stopped without permission**.
References: 1] "How many eggs should different groups of people eat a day?" Can you still eat eggs with high blood lipids? One article tells you the answer! 》.Health Times. 2023-08-24
2] "What happens to my body when I eat 1 egg a day?" Will it increase blood lipids? Will it increase cholesterol intake? 》.Popular Science China. 2023-08-21
3] "These foods make cholesterol skyrocket, but unfortunately you like them all".CCTV Life Circle. 2022-10-27
4] "Can't eat eggs and meat if you have high blood lipids? Keep these four points in mind and teach you to effectively control blood lipidsWuhan***2021-10-23
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