Recently, a “man’s blood test pulled out 2 liters of oil slurry” news on the hot search. The search in Wuhan Mr. Wang is 33 years old, often do not eat breakfast, and the habit of snacking, usually like big fish and meat, the favorite fried chicken. Mr. Wang is 1.75 meters tall, weighing 274 pounds, and has also been found to have a fatty liver; the doctor dialysed 2 liters of oil slurry from his blood, and he “looked scared” ……
What are the dangers of high blood lipids? How should I adjust my diet to lower my blood lipids? Today we will talk about blood lipids and diet.
There is also good cholesterol in the blood
When you go for a medical checkup, you often hear about who has high blood lipids, and everyone knows that high blood lipids are bad. However, a more accurate term for high blood lipids would be dyslipidemia.
Lipids is the general term for cholesterol, triglycerides and lipids in the blood serum. During a regular physical examination, indicators of lipids include triglycerides (TG), total cholesterol (TC), high-density lipoprotein (HDL-C), and low-density lipoprotein (LDL-C), all of which reflect the metabolism of lipids in our body.
The elevated lipid markers we see on a lab test may not always be called hyperlipidemia. If total cholesterol, LDL cholesterol and triglycerides are all abnormally high, they can be called hyperlipidemia because it is better to have all three indicators lower.
But HDL-C is different. It is called good cholesterol, which can remove LDL-C, the bad cholesterol, from the blood. We want HDL-C to be high, but if it is low, it is abnormal.
So, if your lipid metabolism is abnormal in the sense that your good cholesterol is lowered, that can also be harmful to your health, but it can’t be called hyperlipidemia. Therefore, the most accurate description of the lipid problem is abnormal lipid metabolism, which is also commonly known as dyslipidemia. Hyperlipidemia is a condition that is a type of dyslipidemia.
Dyslipidemia is becoming a younger problem
The main danger of dyslipidemia is the increased risk of atherosclerotic cardiovascular disease and increased 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. According to the latest data, the overall prevalence of dyslipidemia in Chinese adults is as high as 40.40%, which means that 4 out of 10 people have dyslipidemia; the increase in serum cholesterol in the population will lead to an increase of about 9.2 million cardiovascular events in China between 2010 and 2030.
What is more serious is that the prevalence of hyper-TGemia among children and adolescents in China has also increased significantly, and the problem of dyslipidemia is gradually becoming younger.
How can we eat to regulate blood lipids?
Dyslipidemia is closely related to diet and lifestyle, and diet adjustment and lifestyle improvement are the basic measures for dyslipidemia treatment. Regardless of whether or not you choose pharmacological lipid-regulating treatment, you must adhere to a controlled diet and improve your lifestyle. A good lifestyle includes adhering to a heart-healthy diet, regular exercise, staying away from tobacco and alcohol and maintaining an ideal body weight, and lifestyle changes are one of the most cost-effective ways to do so.
What exactly should be done? There are several main areas.
1. Less than 30 grams of cooking oil per day
Reduce dietary fat intake, daily fat intake should not exceed 20%-30% of total energy, less than 30g of cooking oil per day. saturated fatty acid intake should be less than 10% of total energy for the general population; saturated fatty acid intake should be less than 7% of total energy and trans fatty acid intake should be less than 1% of total energy for people with hypercholesterolemia.
How to achieve it? Remember a few tips.
*Change the cooking oil and use less animal oil. Lard, butter and other animal oils are mainly saturated fatty acids, use less lard, butter and other animal oils for frying; try to still use vegetable oils, such as soybean oil, corn oil, olive oil, etc., for a change, which can reduce the intake of saturated fat. Special reminder, coconut oil is also mostly saturated fat, to be used sparingly.
* Reduce high-fat foods. Fatty meat, pancetta, pig’s feet, meat skin, chicken skin, etc. with meat visible fat, eat less! Eat less fried food, fried food is high in fat.
* Eat more fish and shrimp aquatic products. Not only contains a lot of high-quality protein, but also contains DHA, EPA such polyunsaturated fatty acids, seawater fish and freshwater fish can be.
* Avoid trans fatty acids. Vegetable oils that have been hydrogenated contain more trans fatty acids, which are a risk factor for cardiovascular disease. Such as hydrogenated vegetable oil, margarine, vegetable cream, etc. Food with these ingredients should be careful to eat less.
2. Daily intake of cholesterol should not exceed 300 mg
Animal brain (such as pig brain), animal offal (such as pork loin, fatty intestine), etc., not only high cholesterol, saturated fat is also more, should pay attention to eat less, daily intake of cholesterol does not exceed 300 mg.
3. Eat less refined grains such as white rice and white flour, and increase whole grains
Daily intake of carbohydrates account for 50% to 65% of total energy, with cereals, potatoes and whole grains as the mainstay.
The daily staple food should not be all white rice and white flour, but more whole grains. Whole grains are richer in dietary fiber, which is a carbohydrate that cannot be digested and absorbed by the body. It can bind cholesterol and bile acids, reducing the absorption and recycling of cholesterol, and 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 fruits 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 control added sugar
Sugar intake should not exceed 10% of total energy. Brown sugar, white sugar, rock sugar, etc. Eat as little as possible! No candy! Drink less or no sweet drinks! Use less sugar in regular cooking too!
6. Control healthy weight
Overweight or obese people should have lower energy intake than energy consumption, and reduce the total daily dietary energy by 300-500kcal. usually pay attention to improve the diet structure, and try to control the BMI in the normal range between 18.5-23.9, while the waist circumference should not exceed 90cm for men and 85cm for women.
7. Increase physical activity
It is recommended that 5-7 times a week, at least 30 minutes of moderate intensity metabolic exercise each time.
8. Quit smoking and limit alcohol
Complete cessation of smoking and effective avoidance of secondhand smoke can reduce the risk of cardiovascular disease. There is no conclusive evidence on the effect of alcohol consumption on cardiovascular events, and limiting alcohol consumption is recommended. Those who have a long-term habit of excessive drinking should reduce the amount of alcohol consumed and choose low alcohol, and those who are dependent on alcohol can stop drinking with the help of medication.
