Walnuts, the "fuse" for triglycerides? The doctor doesn't want the condition to worsen, so he eats less
In recent years, with the improvement of living standards and changes in dietary structure, hyperlipidemia has gradually become a hidden health hazard that plagues many people. Among them, the elevation of triglycerides is of particular concern. It has been suggested that walnuts may be the "trigger" for elevated triglycerides, is this true? This article will unravel this mystery and give you expert advice on how to prevent elevated triglycerides.
1. The relationship between walnuts and triglycerides
First, let's learn about the nutritional value of walnuts. Walnuts are rich in unsaturated fatty acids, proteins, vitamin E, B vitamins and a variety of minerals, and have high nutritional value. However, walnuts are also relatively high in fat, which makes some people worry about elevated triglycerides after consuming walnuts.
In fact, the unsaturated fatty acids in walnuts are mainly linoleic acid and linolenic acid, which are beneficial to human health and can reduce the risk of cardiovascular disease. Moderate consumption of walnuts does not lead to a significant increase in triglycerides. However, if you consume too much, or if you already have high blood lipids, you may aggravate your condition after eating walnuts.
2. The harm of elevated triglycerides
Triglycerides are a type of blood lipid, and when their levels are elevated, they increase blood viscosity and affect blood circulation, thereby increasing the risk of cardiovascular disease. In addition, elevated triglycerides may also lead to the occurrence of fatty liver, pancreatitis and other diseases.
3. Prevent elevated triglycerides and eat less six things
Since walnuts are not the only "culprit" of elevated triglycerides, what other foods should we pay attention to in our daily lives? The following six foods are recommended for patients with hyperlipidemia or people who want to prevent hyperlipidemia to eat as little as possible:
High-fat foods: Such as fried food, fatty meat, animal offal, etc. These foods are high in saturated fatty acids and trans fatty acids, which can easily lead to elevated triglycerides.
High-sugar foods: Such as candy, cakes, sweet drinks, etc. Excessive sugar intake can be converted into fat in the body, which can increase triglyceride levels.
High-starch foods: Delicately processed staple foods such as white rice and white flour. These foods are high in starch, and consuming too much of them can be converted into fat, leading to elevated triglycerides.
Alcohol: Alcohol is metabolized directly in the liver after ingestion, and the acetaldehyde produced in the process affects fat metabolism, resulting in an increase in triglycerides.
High-salt foods: Such as pickled food, salted fish, salted meat, etc. A high-salt diet can easily lead to water and sodium retention, which affects blood circulation and aggravates the condition of hyperlipidemia.
Processed foods: Such as canned food, instant noodles, puffed food, etc. These foods are often added with harmful substances such as preservatives and colorings, which can affect health and may also lead to elevated triglycerides.
4. How to reasonably adjust the diet to prevent elevated triglycerides?
Now that we know about the foods that can cause elevated triglycerides, how can we adjust our diet to prevent hyperlipidemia? Here are some suggestions for your reference:
Increase your intake of vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals and dietary fiber, which help lower blood lipid levels. It is recommended to consume more than 500 grams of vegetables and fruits per day.
Choose healthy fats: Moderate intake of unsaturated fatty acids can help reduce the risk of cardiovascular disease. Choose foods rich in unsaturated fatty acids, such as olive oil, fish oil, nuts, etc.
Control your intake of staple foods: Thickness and fineness, reduce the intake of fine staple foods, and increase whole grains, potatoes and other foods rich in dietary fiber.
Eat protein in moderation: Choose high-quality proteins such as lean meat, fish, and tofu**, and avoid excessive intake of high-fat foods such as animal offal and fatty meat.
Maintain a light diet: Less oil, less salt, less sugar, try to avoid frying, frying and other high-fat cooking methods.
Increase your physical activity: Moderate exercise helps burn body fat and lowers triglyceride levels. It is recommended to get at least 150 minutes of moderate-intensity aerobic activity per week.
5. Summary
Walnuts are not the only "culprit" of elevated triglycerides, and eating walnuts in moderation is good for health. The key to preventing elevated triglycerides is to maintain a reasonable diet and lifestyle habits. By increasing the intake of vegetables and fruits, choosing healthy fats, controlling the intake of staple foods, eating a moderate amount of protein, maintaining a light diet and increasing physical activity, we can effectively reduce the risk of hyperlipidemia and maintain good health.