High blood lipid is one of the risk factors of cardiovascular disease. After many people are examined and found to have high blood lipid, fatty liver or are hospitalized for coronary heart disease or cerebral infarction, doctors always arrange to control blood lipid, so what else can we do besides drug control? Zhang Wenju, Department of Cardiovascular Medicine, Zhengzhou People’s Hospital One aspect is activity, because the change of living environment and working environment nowadays makes people’s activity significantly lower, and the consumption decreases while the nutrient intake remains the same, which is the reason why many people have higher blood lipids. Our national physical fitness monitoring shows that the proportion of our adults who participate in one exercise per week and 30-60 minutes per exercise only accounts for about 30%. In order to achieve the purpose of disease prevention, we recommend that the amount of daily activity at least 6000 steps, that is, about 3 km, can be a walk, can be dancing, can be doing housework and so on. In addition to exercise, we are more concerned about the diet, how should we eat is appropriate? Lipids are a large class of nutrients in the human body, in addition to providing energy, insulation and protection, they are also components of cell membranes, nuclei, mitochondrial membranes, endoplasmic reticulum membranes and other cell structures, and many active proteins also contain lipid components; in addition, lipids also promote the absorption of fat-soluble vitamins, and some of the esters are not synthesized by our body, so it is not appropriate to completely limit the intake of lipids! The World Health Organization recommends that the amount of fat in the diet should be about 30% of the total calories. Since lipids also need to be eaten, there are many different fat components in food, so the next question arises again: what kind of fats should be eaten? In terms of classification, high saturated fatty acids (SFA) are unfavorable to the prevention and treatment of cardiovascular diseases, and a certain proportion of monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are beneficial to the prevention and treatment of cardiovascular diseases. Containing more saturated fatty acids is animal fats, such as cattle, lamb and lard, should be eaten as little as possible. Oils or foods rich in monounsaturated fatty acids include: olive oil (70-85%), tea seed oil (78.8%), canola oil (58.8%), pecans (74.2%), almonds (65%), silkworm pupae (59.6%), duck oil (53.1%), etc. Polyunsaturated fatty acids are divided into two categories, ω-3 and ω-6, depending on the location of their unsaturated bonds. Among them, ω-6 fatty acids also have the effect of lowering cholesterol and LDL, but they also lower HDL and promote the oxidation of LDL, which is the original reaction of atherosclerosis, aging, tumors and other diseases. ω-3 fatty acids can lower cholesterol, LDL and triglycerides, but at the same time do not affect HDL and do not make The effect of oxidation of LDL makes it anti-atherosclerosis, anti-thrombosis and blood pressure. ω-3 fatty acids are good, but there is a problem that our usual food contains more ω-6 fatty acids and relatively less ω-3 fatty acids. ω-3 fatty acids have limited sources, only olive oil, tea seed oil, canola oil, soybean oil, perilla oil and sea buckthorn oil contain some among vegetable oils, but we cannot We cannot increase our fat intake in order to consume this fatty acid, which is somewhat more than worth the loss. Green leafy vegetables also have small amounts of omega-3 fatty acids, so it is also recommended to eat more. Marine organisms such as sea fish, seals and fur seals have a high proportion of omega-3 fatty acids in their body fat and are ideal foods. We can usually buy fish more easily and it is best to be able to eat fish twice a week, especially fatty fish. When it comes to unsaturated fatty acids, we also have to mention trans fatty acids, which are a component of hydrogenated oils, and are contained in the common Western fast food, margarine, chocolate, fried instant noodles, and even cookies and cakes in our lives. If a certain amount of TFA is consumed for a long time, it will increase the incidence of type 2 diabetes and breast cancer, affect the growth and development of infants, children and adolescents, and have stronger adverse effects on cardiovascular diseases than saturated fatty acids, so it should be consumed as little as possible. The level of cholesterol in the blood is affected by metabolism and diet, and the metabolism of blood lipids is also affected when too much is consumed. It is recommended that the daily intake of cholesterol should be limited to 300mg, and if blood lipids are already significantly increased, it should be limited to 200mg. Almost all animal foods contain cholesterol, especially red meat (beef, lamb, pig, etc.). We can control the intake of cholesterol by replacing it with poultry or fish, which contain less cholesterol, or with cholesterol-free soy products. Also drinking alcohol can lead to higher triglycerides in the blood and should be avoided as much as possible. Excessive consumption of sugary drinks, starchy refined food will lead to obesity and increase the chances of high blood lipids, we should try to eat more coarse grains and mixed grains, because coarse grains are rich in dietary fiber, after eating which the absorption of sugar is slow, which is conducive to the control of blood sugar and increase the time of satiety, which is conducive to the prevention of obesity. There are also some food components can reduce the level of blood lipids. For example: some vegetables with a special smell such as celery, coriander, onion, onion, garlic, etc., mushroom and algae food such as fungus, kelp, nori, etc., and others such as asparagus, beans, beans, red beans, walnuts, leeks, etc. After talking so much, do you know what to eat?