Long-term hyperlipidemia will increase vascular waste, aggravate plaque in the blood vessels, aggravate vascular stenosis, and even cause ischemia of the blood vessels, causing cardiovascular and cerebrovascular diseases.
Therefore, high blood lipids, high blood pressure, and diabetes are known as the three highs, because these three highs are harmful. Long-term three highs can cause various heart, brain, and kidney complications. We need to actively prevent the three highs. To actively control the three highs.
When we find hyperlipidemia, we must pay attention to it. Although most of the hyperlipidemia is not uncomfortable at the early stage, the long-term hyperlipidemia is not controlled, which will subtly increase vascular waste, and the long-term hyperlipidemia , It will increase the high incidence of cardiovascular and cerebrovascular diseases, causing angina, myocardial infarction, cerebral infarction and other serious diseases.
The control of hyperlipidemia is divided into two parts, one is medication, and the other is a healthy lifestyle. Today we do not talk about drugs, mainly about how to effectively control blood lipids without medication.
The first thing is of course the diet. Unhealthy diets will increase hyperlipidemia, and healthy diets will help control hyperlipidemia.
These foods should be eaten sparingly, mainly concentrated in saturated fatty acids and trans fatty acids. The representative foods are fatty meats and fried foods. Specific to each food, including:
Staple food: Fine grains and refined grains should be eaten less. Long-term fine grains and refined grains are the main ones, which is not conducive to blood lipid control.
Oils: Animal oil, margarine, palm oil are not conducive to blood lipid metabolism and will cause blood lipids to rise. When vegetable oil is heated at high temperature, it will also be transformed into trans fatty acids and will increase blood lipids.
Meat: Fatty meat, animal offal, fish roe, crab yellow, pork, beef, mutton, etc. will cause blood lipids to increase.
Complementary foods: all kinds of desserts, especially margarine cakes; all kinds of puff pastry foods; all kinds of high-salt, fried, high-oil foods will increase blood lipids.
When we reduce the proportion of these foods, it is beneficial to blood lipid control; on the one hand, these foods eat less.
We can only increase the proportion of other foods:
Staple food: gradually add some coarse grains and miscellaneous grains, such as various beans, oats, corn, and even potatoes, sweet potatoes, yam, and taro can also be used as staple foods, which is conducive to blood lipid control.
Oils: There is no absolutely healthy oil, even if olive oil and linseed oil are considered healthy oils, on the one hand, it means that there is no high temperature heating, on the other hand, the total amount must be controlled. The general principle is to use less oil, mainly vegetable oil .
Meat: Peeled chicken and duck, mainly fish, especially deep-sea fish can help blood lipid metabolism, so deep-sea fish oil can lower blood lipids. Its essence is the extract of deep sea fish. That is, the food that is currently recognized to lower blood lipids and can only lower triglycerides is deep-sea fish. Other foods have yet to be verified.
Fresh vegetables and fruits: A variety of fresh fruits and vegetables, without restrictions, you can increase the amount, you can eat more. There is no specific vegetable or fruit; the more varieties, the better, the richer the better.
Complementary food: suitable nuts, such as walnuts, peanuts, etc., but not excessive, about 20g per day; appropriate dairy products or yogurt.
Let’s search: onion, fungus, plan, eggplant, broccoli, corn, apple, celery, carrot, etc., we will find that these foods all have the function of reducing blood lipids, but we need to be clear: the main function of food is Hunger is not used to cure diseases. Most of these effects of food are theoretically there are such effects, and how much do you think you need to achieve this kind of treatment? Healthy eating is conducive to preventing disease and health. Diet is good for blood lipid metabolism.
Can you drink tea?
A recent study on the relationship between tea drinking and hyperlipidemia analyzed the relationship between changes in high-density lipoprotein cholesterol levels and tea drinking in more than 80,000 Chinese people, and followed up for 6 years. The results showed that people who insisted on drinking tea for a long time decreased more slowly in high density and reduced the risk of cardiovascular disease by 8%. High-density lipoprotein is a kind of “good cholesterol”, which can reduce plaque formation and reduce the risk of cardiovascular disease. This result is for all types of tea. Black tea, the weakest is other types of tea such as flower fruit tea. This research study tells us that drinking tea is beneficial, and it is indeed conducive to blood lipid metabolism and high-density lipoprotein, but it does not indicate whether it can lower cholesterol and low-density lipoprotein, such as serolipids.
Remind everyone that a study is just a reference, not that a study can prove one thing, especially the guidance on health and disease. At present, it is more important to refer to the guideline, because the guideline is a combination of many years of research. Comprehensive conclusions reached, not a family statement.
If you like to drink tea, then continue to drink. If you are not used to drinking tea, you only need to make the above healthy diet ratio.
Diet can be said to be the basis of blood lipid control, not the only one
In addition to a healthy diet, you need to control your weight, adhere to aerobic exercise, stay away from tobacco and alcohol, and do a good job of these healthy lifestyles. All are beneficial to blood lipid metabolism, not just diet.
Blood lipids are mainly divided into cholesterol and triglycerides; most of triglycerides can return to normal after diet control; but cholesterol is difficult because cholesterol and low-density lipoprotein are relatively less affected by diet, so in our health through In the case of lifestyle, when blood lipids still fail to meet the standard, high cholesterol needs to be reduced with statins; high triglycerides need to be reduced with fats.