Regulate blood lipids and develop these eight habits to try

Recently, the news of "2 liters of oily slurry was drawn from the blood of a man's physical examination" appeared on the hot search

What are the dangers of hyperlipidemia? How should I usually adjust my diet to lower blood fat? Today, let's talk about blood lipids and diet

good cholesterol in the blood

When I go to the physical examination, I often hear that someone has high blood lipids, and everyone knows that high blood lipids are not good

Blood lipids are the general term for cholesterol, triglycerides and lipids in serum

The increased blood lipid indicators that we see on the test sheet may not all be called hyperlipidemia

But high-density lipoprotein cholesterol (HDL-C) is different.

Therefore, if your abnormal lipid metabolism is reflected in the reduction of good cholesterol, it will also cause harm to your health, but it cannot be called hyperlipidemia

Dyslipidemia problems gradually become younger

The main harm of dyslipidemia is to increase the risk of atherosclerotic cardiovascular disease and increase the risk of cardiovascular death

In the past 30 years, the blood lipid level of the Chinese population has gradually increased, and the prevalence of dyslipidemia has increased significantly

What's more serious is that the prevalence of hypertriglyceridemia in children and adolescents in China has also increased significantly, and the problem of dyslipidemia is gradually becoming younger

How to eat to regulate blood lipids?

Dyslipidemia is closely related to diet and lifestyle, and dietary adjustment and lifestyle improvement are the basic measures for the treatment of dyslipidemia

What should be done? It mainly includes several aspects:

　　1.

　　Reduce dietary fat intake, daily intake of fat should not exceed 20%-30% of total energy, and daily cooking oil should be less than 30g

　　How to achieve it? Remember a few tips:

　　*Replace cooking oil and use less animal oil

　　* Reduce high-fat foods

　　* Eat more fish and shrimp aquatic products

　　*Avoid trans fatty acids
.
Hydrogenated vegetable oils contain more trans fatty acids, which are risk factors for cardiovascular disease
.
Such as hydrogenated vegetable oil, margarine, vegetable cream, etc.
, food with these raw materials should be eaten less
.

　　2.
Do not consume more than 300 mg of cholesterol per day

　　Animal brains (such as pig brains) and animal internal organs (such as pig kidneys and fat intestines) are not only high in cholesterol, but also high in saturated fat.
Pay attention to eating less, and the daily intake of cholesterol should not exceed 300 mg
.

　　3.
Eat less refined grains such as white rice and flour, and increase whole grains

　　The daily intake of carbohydrates accounts for 50% to 65% of the total energy, mainly cereals, potatoes and whole grains
.

　　The daily staple food should not be white rice and flour, but more whole grains
.
Whole grains are rich in dietary fiber.
Dietary fiber is a carbohydrate that cannot be digested and absorbed by the human body.
It can bind cholesterol and bile acid, reducing the absorption and recycling of cholesterol.
Eating more whole grains can reduce the risk of cardiovascular disease
.

　　4.
Eat about a pound of fresh vegetables every day

　　Eat about 400~500g of fresh vegetables and 200~350g of fruit every day
.
Vegetables and fruits are also rich in vitamins, minerals and plant antioxidants.
A large number of studies have found that eating more vegetables and fruits can reduce the risk of cardiovascular disease
.

　　5.
Eat less and control added sugar

　　Sugar intake should not exceed 10% of total energy
.
Brown sugar, white sugar, rock sugar, etc.
, try to eat as little as possible! No candy! Drink less or no sweet drinks! Use less sugar when cooking!

　　6.
Control a healthy weight

　　The energy intake of overweight or obese people should be lower than the energy expenditure, and the total daily dietary energy should be reduced by 300-500kcal
.
Usually, we should pay attention to improving the diet structure, and strive to control the BMI within the normal range of 18.
5-23.
9.
At the same time, the waist circumference should not exceed 90cm for men and 85cm for women
.

　　7.
Increase physical activity

　　It is recommended to exercise at least 30 minutes of moderate-intensity metabolic activity 5 to 7 times a week
.

　　8.
Quit smoking and limit alcohol

　　Complete smoking cessation and effective avoidance of secondhand smoke can reduce the risk of cardiovascular disease
.
There is no clear evidence for the effect of alcohol consumption on cardiovascular events, and alcohol restriction is advocated
.
Those who have long-term excessive drinking habits should reduce the amount of drinking and choose low-alcohol alcohol, and those with alcohol dependence can use drug treatment to stop drinking
.

　　Text / Ruan Guangfeng (Director of Science and Technology Department of Food and Nutrition Information Exchange Center)