Hyperlipidemia, a seemingly common medical term, is actually closely related to our health. When the triglycerides or cholesterol levels on the medical examination report are outside the normal range, we need to be alert to the risk of hyperlipidemia. So, in the face of this problem, how can we adjust our diet?
We need to be clear about what trans fatty acids are. Seen as the number one enemy of health, trans fatty acids can lead to hardening of the arteries and increase the risk of heart disease, stroke, and other diseases. Therefore, in our daily diet, we should try to avoid foods containing trans fatty acids, such as margarine, shortening, etc.
Controlling your fat intake is key. The daily intake of oils should be limited to two teaspoons, and the daily intake of nuts should also be within a certain range. Excessive intake of fats and fats not only leads to obesity but also increases the risk of hyperlipidemia.
Deep-sea fish are good for high-quality fatty acids**. Fish oil is rich in omega-triunsaturated fatty acids, which help regulate blood lipids and reduce the risk of cardiovascular disease. Therefore, it is a good choice to consume deep-sea fish in moderation every week.
Whole grains are an important part of a healthy diet. Compared to refined rice noodles, whole grains are rich in dietary fiber, vitamins and minerals, which help regulate blood sugar and lower cholesterol. In the daily diet, the intake of whole grains should be appropriately increased, and the intake of refined rice and noodles should be reduced.
High-quality protein is an essential nutrient for the body. Without protein, the body's lipid transport and metabolism will be problematic, which in turn will lead to an increase in blood lipids. Therefore, you should ensure that you consume a certain amount of high-quality protein every day, such as a whole egg, a carton of milk, a fist-sized piece of lean meat, etc.
Greens and fruits are important for dietary fiber**. Dietary fiber helps to promote intestinal peristalsis and reduce the absorption of fat in the intestines, thereby reducing blood lipids. Therefore, in the daily diet, you should eat more vegetables and fruits.
It is also very important to maintain adequate water intake. 1500ml to 2000ml of water should be drunk every day to boost metabolism and help the body eliminate excess fat and toxins.
However, some people still experience hyperlipidemia even if they are very careful about their diet. This may be due to the presence of metabolic abnormalities or other health problems. In this case, in addition to adjusting your lifestyle and paying attention to your diet, you should also seek medical attention in time, follow your doctor's advice and plan, and reduce your blood lipid level through medications.
In short, in the face of the health problem of hyperlipidemia, we should actively adjust our diet and lifestyle. Through scientific and reasonable diet, maintaining appropriate amount of exercise, avoiding bad lifestyle habits, etc., we can effectively reduce the risk of hyperlipidemia and protect the health of yourself and your family!
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