Introduction: The China Cardiovascular Health and Disease Report 2019 pointed out that in the past 20 years, the fat intake in the national household diet has been rising, reaching 32 in 20129%, exceeding the recommended upper limit of dietary guidelines.
At the same time, the proportion of carbohydrate intake has dropped significantly below normal levels, while salt intake is gradually rising, especially in urban areas, where the problem of dietary imbalance is more serious than in rural areas.
This change in dietary structure is regarded as a potential factor that induces dyslipidemia, the disease of wealth, and the harm behind it cannot be ignored.
According to statistics from the Chinese Center for Disease Control and Prevention, one person dies every minute due to cardiovascular and cerebrovascular problems, accounting for about 40% of the total deaths.
Cardiovascular and cerebrovascular problems have become the number one killer of human beings, and their mortality rate far exceeds that of other causes such as Alzheimer's disease and traffic accidents.
A study of dyslipidemia populations in 13 provinces found that the proportion of people receiving medical treatment was generally low, with only 18 malesNine percent and 20 percent for women, meaning that only 1 in 5 people who find dyslipidemia are willing to intervene.
For the reasons for this situation, industry insiders believe that: first, most people do not have obvious feelings in the early stage of hyperlipidemia, so they do not pay attention to it, so that they miss the best opportunity for intervention; The second is that people have a misunderstanding that cardiovascular problems are relatively easy to intervene in the early stage.
According to the Handbook for the Prevention of Cardiovascular and Cerebrovascular Problems, the key to prevention lies in early detection, early intervention, and early active intervention at all stages of dyslipidemia.
By adjusting their diet, increasing their physical activity, and getting regular check-ups, people can effectively lower their blood lipid levels, thereby reducing the risk of cardiovascular and cerebrovascular problems.
Many people think that hyperlipidemia is simply caused by eating too oily or eating too much fat, however, in reality, the formation of hyperlipidemia is far from so simple.
In the field of medicine, doctors have found that the formation of hyperlipidemia is related to a variety of factors, in addition to diet, there are 4 reasons that cannot be ignored that can also lead to elevated blood lipids.
Genetic factors
People with a family history of hyperlipidemia have a much higher risk than the general population, which may be related to specific factors carried in genes, making these people have a natural disorder in the face of fat metabolism.
Age factor
As we age, the body's metabolism slows down, and the metabolism and removal of fat are also affected, resulting in an increase in blood lipid levels.
Lack of exercise
People who sit for a long time and lack exercise cannot effectively consume the fat in their body, resulting in fat accumulation, which in turn leads to hyperlipidemia.
Some chronic diseases and medications
For example, diseases such as diabetes and hypothyroidism, as well as certain medications such as diuretics, can affect blood lipids.
Increased risk of cardiovascular disease
High blood lipids are one of the main risk factors for cardiovascular diseases such as heart disease and stroke, and high cholesterol and high triglycerides can lead to arteriosclerosis, the formation of blood clots, and the occurrence and progression of cardiovascular diseases.
Increased risk of high blood pressure
There is a strong association between high blood lipids and high blood pressure, and elevated cholesterol and high triglyceride levels can increase the pressure on the walls of blood vessels, leading to an increase in blood pressure.
Obesity and metabolic syndrome
Hyperlipidemia is also associated with the development of obesity and metabolic syndrome, and elevated levels of high cholesterol and high triglycerides may lead to disorders of energy metabolism in the body, thereby increasing the risk of weight and fat accumulation.
Liver disease
Long-term hyperlipidemia can lead to the accumulation of fat in the liver, triggering fatty liver and, in severe cases, non-alcoholic fatty liver disease (NAFLD) and steatohepatitis.
Pancreatitis and insulin resistance
Elevated levels of high cholesterol and high triglycerides can lead to pancreatitis and insulin resistance, increasing the risk of developing diabetes.
Can I lower my blood lipids without eating meat? This is a common misconception.
In fact, not eating meat does not directly lead to a decrease in blood lipids, although meat foods contain high fat and cholesterol, but the blood lipid level in the human body is affected by a variety of factors, including diet, exercise, metabolism and other factors.
Not eating meat can easily lead to a lack of protein, vitamins, fatty acids and other substances in the human body, reducing the body's immunity, because meat is an important high-quality protein**, but also rich in vitamins and minerals, if you don't eat meat for a long time, it may lead to malnutrition and physical health problems.
In addition, not eating meat is not effective in controlling blood lipids, although saturated fat and cholesterol in meat are one of the main factors that lead to elevated blood lipids, but excessive intake of carbohydrates and other high-calorie foods can also lead to elevated blood lipids.
Therefore, the most important principle of regulating blood lipids is to control the total calorie intake of food and balance the dietary structure, rather than simply not eating meat.
When it comes to the topic of the relationship between corn and high blood lipids, we often fall into the misconception that corn will cause blood lipid levels to rise, which mainly stems from the higher carbohydrate content in corn.
It is true that carbohydrates are converted into triglycerides and glucose after they are absorbed by the body, raising concerns about abnormally high blood lipid levels, but the reality is not so simple.
First of all, let's be clear: corn is not the direct culprit of high blood lipids.
In fact, corn has a negligible effect on blood lipid levels, and for people with hyperlipidemia, eating corn in moderation is not only safe, but may also bring many benefits.
Corn is rich in calcium, vitamin A, and carotene, which are beneficial nutrients for cardiovascular health, but corn also has many cardiovascular health qualities. It helps lower blood pressure and promotes cellular health**.
What's more, certain components in corn can lower serum cholesterol and blood lipid levels, helping to prevent atherosclerosis and coronary artery disease.
Therefore, it is inaccurate to think of corn as the "hair product" of hyperlipidemia, and in a reasonable diet plan, moderate consumption of corn is beneficial for maintaining cardiovascular health, especially for patients with hyperlipidemia, of course, as with any food, moderate consumption is key.
Potatoes
Potatoes are high in starch, which is converted into glucose in the body, which in turn leads to an increase in blood sugar. Long-term intake of large amounts of starch will convert starch into fat in the liver, thereby aggravating the symptoms of hyperlipidemia.
In addition, the fat content in potatoes is not low, especially after high-temperature frying or grilling, the fat content and calories will be greatly increased, which is also not conducive to the health of patients with hyperlipidemia.
Secondly, the dietary fiber content in potatoes is high, and dietary fiber can help lower cholesterol, promote intestinal peristalsis, and prevent constipation, however, for patients with hyperlipidemia, excessive dietary fiber intake will also increase the burden on the gastrointestinal tract, which is not conducive to digestion and absorption.
Fried tofu
Fried tofu is made by deep-frying the tofu until golden brown and dehydrating, in this process, a large amount of water in the tofu evaporates and the fat is absorbed in large quantities, so the fat content and calories in the fried tofu are very high.
For patients with hyperlipidemia, excessive intake of fried tofu will lead to an increase in fat intake, further increasing blood lipid levels, which will not only aggravate the condition, but also may trigger a series of cardiovascular diseases.
In addition, the trans fatty acids in fried tofu are also the need for hyperlipidemia patients to be vigilant, trans fatty acids will increase the level of low-density lipoprotein and decrease the level of high-density lipoprotein, thereby aggravating the process of atherosclerosis.
Kimchi
Pickled vegetables occupy an important place in many people's diets because of their unique flavor and rich in various nutrients, however, a major problem with pickled vegetables is that they tend to be too high in salt. The World Health Organization recommends that salt intake should not exceed 4 grams per person per day, but the amount of salt in pickled vegetables often exceeds this standard. Excessive salt intake can lead to water retention in the body, increase the burden on the heart, and may damage the cells lining the blood vessels. Long-term high-salt diets are thought to increase the risk of high blood pressure, cardiovascular disease, and kidney disease.
Therefore, for those who already suffer from hyperlipidemia or cardiovascular disease, it is particularly important to control salt intake, in order to maintain health, people with high blood lipids should pay more attention to controlling salt intake in their diet, they should avoid eating large amounts of pickled vegetables for a long time, and try to choose fresh vegetables or low-salt foods, adhere to a light diet, and control the daily salt intake between 5 and 6 grams.
Oats
Oats are rich in soluble fiber, which helps to lower cholesterol and triglyceride levels, which in turn lowers blood lipids, and it is recommended to consume about 50 grams of oatmeal per day.
Deep-sea fish
Deep-sea fish is rich in unsaturated fatty acids, especially omega-3 fatty acids, which help reduce triglyceride levels and prevent cardiovascular diseases, and consume deep-sea fish such as salmon, salmon, tuna, etc., 2-3 times a week.
Nuts
Nuts are rich in nutrients such as unsaturated fatty acids, fiber, and vitamin E, which help lower cholesterol and triglyceride levels, and nuts such as walnuts, almonds, pistachios, etc., are consumed in moderation.
Legumes
Legumes are rich in nutrients such as plant protein, fiber, and vitamins, which help lower cholesterol and triglyceride levels, and legumes such as black beans, red beans, and soybeans can be consumed in moderation.
In recent years, with the increasing attention to health, red yeast rice products have gradually been widely welcomed as a food additive that is considered to have the effect of lowering blood lipids.
Monacoly products are mainly made from Monacolin as raw materials through fermentation, which can produce a substance called Monacolin K during the fermentation process, which has the effect of inhibiting cholesterol synthesis, so many people believe that eating red yeast rice products can help reduce blood lipids and prevent cardiovascular diseases.
However, there is still controversy in the scientific community about whether red yeast rice products really have a hypolipidemic effect, and some studies have shown that Monacolin K in red yeast rice products has a certain effect in reducing total cholesterol and LDL cholesterol.
However, some studies have pointed out that the effect of red yeast rice products on reducing HDL cholesterol is not obvious, and the effect on reducing triglycerides is also relatively limited.
In addition, the intake of red yeast rice products is also a concern to be paid attention to, although red yeast rice products have a certain hypolipidemic effect, but excessive intake may also cause adverse effects on the body, so when eating red yeast rice products, you should eat them in moderation according to your own situation.