The moment Zhang Wei walked into the office, the jokes of his colleagues pointed directly to the weight he had gained during the holidays. On the first day after the holiday, he was surprised to find that his trousers were so tight that they could barely be buttoned. This phenomenon alerted him, and his thoughts echoed with the continuous feast of food during the holiday, especially the rice noodles that he enjoyed day after day. As a professional accountant, Zhang Wei is always busy with work on weekdays, and health management is not as urgent as the accumulation of documents. However, at this moment, he realized that he had to take a hard look at his own health. He hurriedly made an appointment for a medical examination and sat in the waiting room of the hospital, full of apprehension. Could it be that those rice noodles are a potential factor in high blood lipids? When the test results were revealed, the doctor solemnly reminded him that his blood lipid levels were abnormal, a health warning that should not be ignored.
Hyperlipidemia is a common metabolic disorder characterized by abnormally elevated levels of lipids in the blood in the body. This condition is often caused by the body's inability to metabolize these lipids efficiently, especially as the body's metabolism slows down with age, and dietary habits are not adjusted accordingly. Certain food intake is strongly associated with an increased risk of hyperlipidemia, including:
Foods high in trans fatty acids, such as fried foods (chips, fried chicken), pastries, and some snacks and beverages, can increase unhealthy fat intake.
High-cholesterol foods: Animal fats (e.g., lard, butter), high-fat meats (e.g., pork belly, fat beef), organ meats (e.g., brain, liver), and certain seafood and egg yolks, which directly increase blood cholesterol levels.
Foods high in sugar: candy, cakes, sweet drinks, ice cream, biscuits, etc., excessive intake of such foods can cause the liver to produce more triglycerides, which in turn affects blood lipid levels.
High-salt foods: It is recommended to reduce the use of table salt when cooking, as well as reduce the intake of potato chips, preserves, and processed meat products (e.g., ham, luncheon meat), as too much salt can affect the health of blood vessels and increase the risk of complications of hyperlipidemia.
Excessive intake of these foods not only raises LDL (i.e., "bad cholesterol") levels, increases blood viscosity, promotes thrombosis, but may also lead to a decrease in the elasticity of blood vessels, creating conditions for the further development of hyperlipidemia and the appearance of complications. Therefore, adjusting dietary habits and reducing the intake of these foods is essential to prevent and control hyperlipidemia.
To maintain good health, it is recommended that the daily diet should include a wide range of plant-based foods such as vegetables, fruits, nuts, legumes and whole grains, as well as moderate intake of fish. It is recommended to consume at least five servings of fruits and vegetables a day, with a preference for dark green vegetables and vitamin- and mineral-rich fruits such as apples, bananas, oranges, kiwi and pomegranates, which are rich in nutrients that are beneficial for cardiovascular health. To replace animal fats, it is recommended to use vegetable oils, such as rapeseed oil, olive oil, and choose oils with a low degree of processing. Choose nuts or fruits that are rich in healthy fats and fibre during snack time, and avoid high-fat, high-sugar and fried foods. It is recommended to consume fish, especially deep-sea fish rich in omega-3s, three to four times a week to support blood lipid management.
In addition, staying active is key to good health, and regular exercise boosts metabolism, strengthens fat metabolism, and promotes waste removal. Studies have shown that individuals who engage in regular physical activity have a 25% lower risk of high cholesterol and high triglycerides. It is recommended to do at least 150 minutes of aerobic exercise per week, such as brisk walking, jogging, aerobics, badminton, etc., to facilitate weight control and reduce blood lipid levels.