Simple cholesterol increase, triglyceride increase, or both cholesterol and triglyceride increase, these all belong to the category of hyperlipidemia.
Hyperlipidemia is the most serious cause of coronary heart disease, and the incidence rate of hyperlipidemia in China is very high. The estimated number of people with dyslipidemia in the country has reached 160 million.
Fortunately, through necessary medication, physical exercise and reasonable diet, blood lipid can be effectively controlled and reduced. Unfortunately, people always step on misunderstanding…
Myth 1: As long as you don’t eat fat, it’s good.
[Hyperlipidemia] literally means that the fat is too high, so isn’t it enough to control the fat?
Unfortunately, I can’t.
The excess fat in the human body is not only the fault of fat intake. Protein and carbohydrate also produce calories, and the excess total calories eaten will be converted into fat.
Therefore, patients with hyperlipidemia should achieve a balanced and reasonable dietary nutrition structure on the premise of controlling the total calories.
Myth 2: It is good to cook without oil.
Since the blood is too oily and thick, I wish I could cook without pouring oil?
Not enough, but also pay more attention to the oil of the food itself.
The cooking oil for cooking is oil, and the oil contained in food is also oil. The oil of cooking oil is bright and visible, while the oil reservoir in food is deep.
For example, pork belly, spareribs, fat cattle, fat sheep, etc., the fat content is 50% ~ 60% of the total food. Most nuts are more oily than meat, such as walnuts, melon seeds, cashew nuts, Hawaiian fragrant fruits, Torreya grandis, etc.
If we only control cooking oil and do not pay attention to the fat of food itself, it will lose its significance in controlling blood lipid.
Myth 3: Resolutely Refuse to Eat Animal Fat
Since animal and plant food is also very oily, which is not conducive to hyperlipidemia, then I will never eat it again!
There are differences in fat among livestock meat, poultry meat and fish meat.
In animal fats, livestock have a high degree of fatty acid saturation, which is indeed unfavorable to the stability and recovery of the disease. However, poultry fats are better than livestock fats.
Fish fats belong to very good long-chain fatty acids, which are far better than livestock fats. Especially the fats of deep sea fishes are better, mainly polyunsaturated fatty acids such as eicosapentaenoic acid and docosahexaenoic acid, which can control the disease and prevent coronary heart disease very well.
Myth 4: You can eat more vegetable oil,
Plants contain unsaturated fatty acids, so I eat more vegetable oil head office?
Not necessarily.
Compared with animal fat, vegetable oil has an absolute advantage in the proportion of unsaturated fatty acids.
Olive oil, walnut oil, corn oil, soybean oil, tea oil and grape seed oil are all vegetable oils with excellent quality. Among them, unsaturated fatty acids in olive oil even account for 80% of the total fat, which is relatively better for hyperlipidemia patients.
However, all vegetable oils and fats, like lard and cattle and sheep oils, produce 9 kilocalories per gram of oil.
Eating too much vegetable oil is also detrimental to controlling hyperlipidemia.
Four Principles of Reasonable Diet
1. One high and five low
High: High dietary fiber;
Low: low fat, low calorie, low cholesterol, low sugar, low salt.
Note: Animal brain, viscera, egg yolk, aquatic product seeds, etc. with high cholesterol need not be strictly forbidden. The total calories and total fat are reasonable, and eating cholesterol will not raise blood cholesterol.
2. Far Three White and Near Three Black
Far: Stay away from white salt, white sugar (referring to various refined sugars) and large white fat meat (the gap between fish head and pork belly is also the same);
Near: Eat more black fungus (referring to bacteria and algae), black rice (referring to coarse cereals) and black beans (referring to miscellaneous beans).
3. One kilo of vegetables, half a kilo to eight ounces of fruits
Ensure sufficient vitamin C, vitamin E and soluble dietary fiber.
For example, onion, agaric, tremella, celery, carrot and other most vegetables, apples, strawberries, blueberries, hawthorn, oranges and other fruits.
4. High potassium and low sodium
Especially for those who need to control their blood pressure at the same time, they should eat more fresh beans, bacteria and algae, melons and vegetables.