People with high cholesterol should avoid foods rich in cholesterol, such as pig kidney, pig liver, chicken liver, shrimp skin, fresh crab yolk, quail egg, lamb head meat, duck egg, salted duck egg, duck egg yolk, egg yolk, pig brain, all of these animal foods contain more than 300mg of cholesterol per 100g, especially the last three contain more than 1500mg of cholesterol per 100g. cholesterol is a substance of the human body. It is a substance that can cause high cholesterol in many cases due to improper diet.
I. What can’t you eat with high cholesterol
1, reduce the intake of animal fats, such as lard, butter, fatty lamb, fatty duck meat, etc.
2, the egg yolk cholesterol content in life is very high, including the roe, squid content is very high, so try not to eat.
3, strict abstinence from alcohol, because alcohol will promote the synthesis of endogenous cholesterol and triglycerides, thus leading to an increase in blood lipids.
4, can not eat cholesterol content of seafood, such as shrimp, crab, sardines, squid (squid), crab meat, crab paste and clams are relatively high cholesterol content.
5, sugar is the raw material of cholesterol, which is known to many people, so the delicate picky life to eat less.
6, hypercholesterolemia patients should first of all control the intake of high cholesterol, the daily intake of cholesterol is controlled to 200 mg or less. Egg yolk, animal offal (liver, lung, kidney, pancreas, heart, etc.), fish roe, brain (pig brain, lamb brain, etc.), shrimp seeds, fatty meat, crab yolk, and so on, are foods rich in high cholesterol, the daily diet should try not to eat, or eat less to control the consumption.
7, hypercholesterolemia patients with excessive intake of saturated fatty acids can lead to coronary atherosclerosis, causing thrombosis and other diseases. Animal fats are rich in saturated fatty acids, while vegetable fats are rich in unsaturated fatty acids, therefore, the usual diet to use vegetable fats to cook, such as peanut oil, olive oil, sunflower oil, etc..
8, vegetable oil in the coconut oil is an exception, rich in cholesterol, should not be consumed. Cream, butter, etc. and their products, also try to eat less. In addition to attention in cooking fats, you also need to pay attention to avoid fat-rich meat, and other fat-rich foods. Fried food should also try not to eat, many fried foods on the market are using animal fats.
9, we often think that the cholesterol of fish is not as high as the cholesterol of meat, in fact, not all fish are like this, there are aquatic fish can not be eaten.
10, animal fats and oils do not have to be rejected as poison. It is a well-known fact that excessive intake of animal fats is harmful to health, but the fact that long term reliance on vegetable fats as a source of body fat is also harmful to health is not recognized by many people. Patients with high cholesterol must reduce the intake of animal fats and oils, but can not completely refuse to intake, to moderate the amount of supplementation, so as to better protect the blood vessels.
11, high cholesterol patients, should also try to drink less and smoke less to reduce the damage to the liver and lungs, otherwise it is not good for cholesterol reduction. If possible, try to quit smoking and drinking.
12, control the intake of carbohydrates and total calories. As we all know, the long-term intake of excessive food calories will lead to obesity. And low-calorie food can prevent obesity, so it also indirectly reduces the synthesis of cholesterol. Elderly people should not eat too much and too much because they are usually less active, so they can avoid gaining weight. To limit sugar intake too much, animal testing in fructose can synthesize fat in the liver and the formation of fatty liver, in fact, obese patients even if no longer consume sugar, if not through treatment, cholesterol and fat in the blood is also increasing.
13, increase the intake of food containing more fiber. Medical research shows that there is rich fiber intake in the diet, and the cholesterol in the blood of normal people naturally remains balanced. Fiber in the intestine can be combined with cholesterol metabolites bile acid, with fecal excretion, thereby reducing blood lipid levels. It is important to note that foods rich in fiber antagonize the effect of lipid foods in raising blood cholesterol. Therefore, maintaining a certain amount of fiber intake is very beneficial to lower blood cholesterol.
14, increase the intake of food containing vitamin C. Modern scientific research has confirmed that when there is a moderate lack of vitamin C in the body, it can lead to.
Elevated cholesterol content in the blood and liver; reduced rate of conversion of cholesterol into bile salts, which will increase the accumulation of cholesterol; ③ even if the food does not contain cholesterol, it is easy to develop atherosclerotic lesions. Since the human body does not have the function of synthesizing vitamin C by itself, it mainly relies on food to supply. It is measured that the vitamin C content in the plasma and white blood cells of the elderly is lower than that of adults, so more fresh vegetables and fruits can be used to supplement the adequate amount of vitamin C.
15. Attention should be paid to the supplementation of foods containing phospholipids, chromium and iodine. Phospholipids play the role of emulsifier in the plasma, affecting the transport and deposition of cholesterol and fat. Eat more phospholipid-rich soy products and other foods, to help maintain the appropriate ratio of phospholipids to cholesterol in the blood; lack of chromium in the body, not only can lead to disorders of sugar metabolism, and can contribute to the increase in blood cholesterol; and appropriate supplementation of chromium, serum cholesterol can be significantly reduced.
Second, the effective way to reduce cholesterol
1.Eat more fish
A study on the effect of Omega-3 fatty acids (present in tuna, mackerel, salmon and sardines and other fish) on hdl-c showed that when the number of fish eaten reached 1 time per week or even 1 time per day, it can effectively reduce the intake of saturated fat.
2, eat more fiber-rich foods
Whole grains and bread and other foods with very high fiber content can effectively reduce the level of ldl-c in the body. Nutrition experts point out that in order to achieve the effect of affecting cholesterol levels, the fiber in the diet must reach 15 to 30 grams. You can add a plate of blackberries to breakfast, half a bowl of lentils to lunch, a plate of whole wheat pasta to dinner, and five halved dried peaches as a snack.
3. Consume adequate amounts of vitamin C
Research conducted at Tufts University in Massachusetts showed that the amount of vitamin C in the blood is directly proportional to the amount of hdl-c in the body. Experts suggest that eating 3 to 4 servings of vitamin C-rich foods every day, such as citrus fruits, potatoes, broccoli, cauliflower, strawberries, papaya and dark green leafy vegetables, etc., can increase the amount of vitamin C in the human blood, thereby increasing the amount of hdl-c in the body and ensuring the smooth flow of blood vessels. Vitamin C, vitamin E and other components with antioxidant effects, although not directly reduce the cholesterol in the blood, but help to reduce the cholesterol on the blood vessels.
4, eat more soy products
Soy products such as tofu and puffed vegetable protein contain a natural phytochemical called isoflavones. Studies have shown that this chemical helps to remove artery-damaging ldl-c from the body.
5, pay attention to weight
The more you weigh over, the more cholesterol your body produces. A 20-year study in the Netherlands concluded that weight is the most important determinant of serum cholesterol. For every 2.2 pounds of body weight (about 1 kg), the amount of cholesterol is increased by 2 points. In addition, the prestigious Framingham Heart Institute also found a clear correlation between blood cholesterol and body weight.
Cholesterol in the diet can raise blood cholesterol, but saturated cholesterol is lower.
6.Reduce fat intake
The effect of saturated fat is three times more serious than the effect of dietary cholesterol. Therefore, it is best to learn to be smart and reduce the intake of meat, cream, cheese, and hydrogenated fats and other foods rich in saturated fats. Replace them with fish, poultry, low-fat dairy products and polyunsaturated fats such as corn oil, soybean oil, and safflower (samower) whenever possible.