There are no foods that can directly lower blood lipids. If food can lower blood lipids, why do you need drugs? The food can only help people with low fat and low heat to avoid ingesting more fat, or play a weak role The effect of inhibiting lipid absorption, they can help from the side, so that our blood lipids reach a more stable state, but it is impossible to directly lower blood lipids. Friends should take a rational view of the effect of food and use food to help stabilize blood lipids, but they cannot be used as the main means of lowering blood lipids.
What foods are good for conditioning blood lipids?
Foods rich in unsaturated fatty acids
Obviously want to reduce fat, how do you recommend us to take in fatty acids? Don’t worry, let’s take a look slowly.
Unsaturated fatty acids are very meaningful ingredients for the human body. They cannot be synthesized in the body and must be obtained from food. It is different from the “fat” in our usual impressions. We feel that fat must be bad for us and only cause We have long meat, in fact, there are many types of fat, saturated fatty acids, unsaturated fatty acids, and harmful to us, such as trans fatty acids.
Saturated fat is actually not directly harmful to us. It is the fat that can often be obtained from fatty meat, high-heat snacks and other foods. It can provide and store heat for our use, and help protect joints and bones to cushion and lubricate organs. Etc., just excessive intake may cause obesity and induce other cardiovascular and cerebrovascular diseases; trans fatty acids are a great threat to us, it will cause the number of “low density lipoprotein” to rise, which will cause circulating cholesterol in the blood to increase. The more you increase your blood lipids, it is one of the unfavorable factors that lead to high blood lipids.
However, unsaturated fatty acids are different. They are of great significance, such as the synthesis of retina, cerebral cortex, and sebaceous glands to secrete oil. At the same time, their presence can help regulate blood lipids. For example, the proper presence of omega 6 fatty acids can increase high-density lipoprotein concentration and accelerate cholesterol. The speed of transport to the liver, lowering the serum cholesterol concentration, can also reduce the density of low-density lipoprotein, protect the health of blood vessels; resist cell inflammation, anti-cancer, anti-depression and many other advantages. Therefore, proper intake of unsaturated fatty acids can help improve blood lipids. Common foods that can provide unsaturated fatty acids are nuts, deep-sea fish, avocados, and vegetable fats. It is recommended that the daily intake of nuts is about 10g (a small handful), and the intake of deep-sea fish at least 225 ~ 580g per week. Use vegetable oil to cook more to reduce the intake of more animal fats.
Foods rich in dietary fiber
Dietary fiber is a very good ingredient and it is helpful for the conditioning of the three highs. Dietary fiber cannot be digested and absorbed by the human body and will eventually be discharged with food residues. However, dietary fiber can help slow food digestion and inhibit the absorption of some fats, cholesterol, and sugars. It can stabilize blood glucose after meals, regulate blood lipids, and control sugar control. Fat has a certain auxiliary effect. There are many foods rich in dietary fiber, such as whole grain foods, coarse grains, miscellaneous grains, miscellaneous beans, vegetables, fruits, and nuts. For patients with high blood lipids, coarse grains can be used in place of fine grains daily, or “rough and thin mix” to eat staple food , Can increase the intake of vegetables.
Foods rich in special active ingredients that help control fat
Some foods contain some active substances that are beneficial for regulating blood lipids. For example, oat, barley, buckwheat, quinoa and other foods in whole grains contain β-glucan, which can not only improve resistance but also promote insulin. Secretion can also improve blood lipids. For example, prostaglandin A in onions. Onion is the only food in vegetables that contains this component. Prostaglandin A helps to resist cell inflammation, regulate sex hormone secretion, and reduce platelet aggregation. Components such as platelets and fibrin are more difficult to find in blood vessels. The accumulation of walls to induce atherosclerosis is also helpful for antithrombotic effects; for example, lycopene in tomatoes is a natural plant pigment that can resist free radicals and delay aging. It also helps prevent vascular diseases and prevent high blood lipids. problem.