The dietary control of hyperlipidemia is one of the most important prevention and control measures, which has a positive effect on slowing down the development of hyperlipidemia and reducing the occurrence of atherosclerosis.
(A) Dietary principles
1, the dietary principles of hypercholesterolemia.
(1) Limit the intake of dietary cholesterol. Avoid eating foods with high cholesterol content, such as animal brain, liver, kidney, crab yolk, fish roe, egg yolk, puffed eggs, etc. Cholesterol intake should be controlled at less than 300 mg per day, and dietary cholesterol should be controlled at less than 200 mg per day for those with moderately elevated blood cholesterol or above.
(2) Limit the intake of animal fat and increase vegetable oil appropriately.
(3) Dietary fiber can promote cholesterol excretion and reduce cholesterol synthesis, which can lower blood cholesterol. Therefore, food should not be too fine and refined, and the daily diet should not lack vegetables, fruits, coarse grains and other foods with high fiber content.
(4) Appropriately increase some foods that have the effect of lowering blood lipids and cholesterol, such as beans, garlic, onions, hawthorn, lingzhi, etc.
(5) Diet should be light. Various animal foods have high protein quantity and quality, but some animal foods also have high cholesterol and fat content, so they should be controlled appropriately. Especially for the elderly, the body’s regulatory ability is gradually weakened, so a light diet is more conducive to controlling elevated blood cholesterol than fatty.
2. Dietary principles of hypertriglyceridemia.
(1) Maintain ideal body weight and limit total caloric energy intake. Overweight or obese people should achieve weight loss by limiting the intake of staple foods, and should generally eat eight minutes full. Weight loss should follow the principle of gradual, gradual weight loss, do not be too hasty.
(2) carbohydrates in the total caloric energy to account for 45 to 60% is appropriate, try to avoid white sugar, fructose and more sugar-containing cakes and canned foods.
(3) Daily cholesterol intake should be controlled to less than 300 mg. Food selection control can be slightly more relaxed than in patients with hypercholesterolemia.
(4) Under the premise of controlling the total caloric intake, the caloric ratio of fat need not be limited too low, it can account for 25-30% of caloric energy, but care should be taken not to consume too much animal fat. About 50 grams of fat per day, vegetable oil should account for most of the cooking oil.
(5) Eat more vegetables, fruits, coarse grains and other foods containing more fiber, which are good for lowering blood lipids and increasing the sense of satiety.
(2) Recipe example
Breakfast: steamed bun (100g of flour)
Milk 250g, add sugar 5g
Mixed shredded melon (50g of cucumber, 20g of dried bean curd)
Lunch: rice (100g of rice)
Wontons (50g flour, 20g lean pork)
Stir-fried scallions (scallions 100g, lean pork 10g)
Spinach vermicelli (spinach 100g, vermicelli 10g)
Stir-fried tofu (100g tofu)
Dinner: buns (100g flour, 30g lamb, 100g daikon radish)
Pod congee (corn 30g)
Stir-fried baby bok choy (baby bok choy 100g)
Assorted small dishes (carrot 20g, celery 20g, green radish 20g, cabbage 20g)
Post-meal fruit 200g
20g of oil for cooking for the whole day
Total caloric energy for the whole day is about 9030 kJ (2150 kcal) or so.
(C) food selection points
1. Moderation of staple foods. Overweight or obese people should pay particular attention to moderation. Avoid eating pure sugar food and sweet food.
2, eat more fish (especially seafood fish), soybeans and soy products, poultry, lean meat and other foods that can provide high quality protein, while saturated fatty acids, cholesterol is low.
3.Control the intake of animal liver and other offal, and strictly limit animal brains, crab yolk, fish roe, etc.
4.Cook with vegetable oil and minimize the intake of animal fats.
5, eat more vegetables, fruits, coarse grains, etc., to ensure an appropriate amount of food fiber, vitamins, inorganic salt intake. Especially should eat more food rich in nikonic acid, vitamin C, vitamin E, vitamin B6, etc.
6. Many foods have been found to have a hypolipidemic effect.
(1) garlic: garlic can increase the high-density lipoprotein in the blood, which is beneficial to prevent atherosclerosis.
(2) eggplant: the breakdown products of eggplant in the intestine can combine with excess cholesterol and make it excreted from the body.
(3) Shiitake mushroom and fungus: can lower blood cholesterol and triglycerides. According to research, its cholesterol-lowering effect is 10 times stronger than the lipid-lowering drug Antoine.
(4) onion and kelp: onion can make arterial lipid deposition reduced; while the iodine and magnesium in kelp, also have a role in preventing arterial lipid deposition.
(5) soybeans: researchers found that eating 115 grams of beans a day, blood cholesterol can be reduced by 20%, especially with the formation of atherosclerosis related to the reduction of low-density lipoprotein significantly.
(6) tea: tea can lower blood lipids, tea area residents blood cholesterol content and the incidence of coronary heart disease is significantly lower than other areas.
(7) fish: fish contains a large number of advanced unsaturated fatty acids, which is beneficial to lowering blood cholesterol. The incidence of coronary heart disease among fishermen is lower than that of inland residents, is proof.
(8) Vegetable oil: contains essential unsaturated fatty acids that can lower blood cholesterol, especially sesame oil, corn oil and peanut oil.