Since Aunt Zhao discovered that her blood lipids were too high after the physical examination, she tried to eat less meat, seafood, and even foods containing cholesterol such as egg yolks. However, no matter how hard she tried, her blood lipids could not be lowered. I controlled my diet, but I finally sought help from a doctor and prescribed lipid-lowering drugs for a period of time to control blood lipids.

So, how to eat to lower blood fat? Besides diet, what else should I pay attention to? Follow me and learn how to reduce blood lipids!

Why is there hyperlipidemia? What are the contents of blood lipids?

Blood lipids refer to the fats in human blood, including triglycerides and cholesterol, which are important substances to maintain body functions. When there is too much total fat in the blood, or too high LDL cholesterol, or too low HDL cholesterol, it belongs to hyperlipidemia.

Many people think that fat and cholesterol are bad as soon as they hear about it, so when they see high blood lipids during the physical examination, they will be afraid, while low blood lipids will make them happy. In fact, this is not correct. Blood lipids are of great help to the normal function of the human body. , it is better to keep blood lipids at a normal level, too low blood lipids will also cause some problems, not the lower the blood lipids, the better. In addition, blood lipids contain many components, each of which has its normal level and should be maintained in balance.

It is now believed that about 70-80% of cholesterol in the human body is endogenous cholesterol synthesized by liver or small intestinal cells, and the amount is related to congenital heredity. The remaining 20-30% is exogenous cholesterol generated from the diet (this process is not only produced by ingesting fat, because the body’s fat metabolism is a complex physiological process, and the sugar we eat will also be to a certain extent. It is converted into fat and stored in the human body). Therefore, in order to prevent or improve hyperlipidemia, in addition to the use of drugs, it is also necessary to adjust the diet content and daily routine at the same time.

There are 4 dietary principles for hyperlipidemia

From the above introduction, you can know that if you eat too much high-fat, high-sugar or processed food, it is possible to increase exogenous cholesterol. When coupled with factors such as insufficient dietary fiber intake and lack of exercise, it is possible to increase blood lipids and increase the risk of diabetes, high blood pressure, fatty liver or cardiovascular disease. Here are some tips on what to eat for high blood fat:

1. Eat less saturated and trans fats

What is saturated fat?

Foods mainly of animal origin, usually solid at room temperature, such as beef, pork, cheese, whole milk or lard, are more often added to baked goods such as cakes and biscuits. And plant-derived foods such as coconut oil and palm oil are also saturated fats. If you consume too much saturated fat, it will increase low-density lipoprotein cholesterol (LDL-C, also known as bad cholesterol). Risk of cardiovascular disease.

What are trans fatty acids?

Trans fat is the product of processing vegetable oil, and is often added to processed foods, such as: biscuits, bread, and foods with meringues such as moon cakes and sun cakes (currently China has banned the use of such oils, but it is not ruled out that there are illegal Merchant added to reduce ingredients). And vegetable oil itself is prone to trans fats after being fried at high temperature, so frying also contains a lot of trans fats! Excessive trans fat will increase the concentration of low-density lipoprotein cholesterol (LDL-C) in the blood and reduce high-density lipoprotein cholesterol (HDL-C, commonly known as good cholesterol), which will easily make the body prone to inflammatory reactions and increase heart rate. Vascular disease risk.

In fact, it is not that fat cannot be taken in, but it must be eaten right! You can eat more natural foods and avoid processed products in your daily diet; reduce the consumption of fatty meat and fast food and other foods with high saturated fat content, and reduce the daily intake of saturated fat, you can reduce low-density lipoprotein cholesterol (LDL-C) concentration.

2. Use unsaturated fat as the main source of fat

Unsaturated fatty acids can reduce the concentration of low-density lipoprotein cholesterol (LDL-C) in the blood to protect the cardiovascular system. According to the different structure, unsaturated fatty acids are divided into monounsaturated fatty acids and polyunsaturated fatty acids:

Omega-9 Monounsaturated Fatty Acids

The main food sources are: olive oil, bitter tea oil, sesame oil, avocado, nuts, etc. It has the effect of anti-oxidation, reducing low-density lipoprotein cholesterol (LDL-C) and triglycerides, and lowering blood pressure; it can also increase high-density lipoprotein cholesterol (HDL-C, good cholesterol), which is beneficial to cardiovascular health.

Omega-3 Polyunsaturated Fatty Acids

Common in deep-sea fish such as salmon, sardines, and mackerel. Adequate intake can regulate blood fat and improve hypertriglyceridemia.

Omega-6 Polyunsaturated Fatty Acids

It is an essential fatty acid for the human body and can only be obtained from the diet. Common food sources are: soybean salad oil, sunflower oil, sesame oil, etc. Moderate intake can reduce the concentration of low-density lipoprotein cholesterol (LDL-C), but excessive intake can also easily cause inflammation in the body, which is harmful to health. Therefore, it is also necessary to avoid eating too much fried and fried foods.

3. Eat more dietary fiber

Dietary fiber can not only improve constipation, but also help lower cholesterol, control blood sugar, and lose weight. According to the survey, more than 90% of Chinese people are prone to insufficient dietary fiber intake, and the westernized and refined diet also increases the risk of chronic diseases.

Dietary fiber exists in many foods. In fact, as long as you eat a balanced diet, you can avoid insufficient intake, such as eating more whole grains, fruits and various vegetables. Among them, the soluble fiber in dietary fiber can help defecation, delay the absorption of sugar, and stabilize blood sugar after meals, such as fungus, mushrooms or okra are good choices.

4. Adjustment of diet

Since we said that eating too much red meat such as beef, sheep and pork is not good for health, you can consider consuming white meat such as poultry and fish to obtain beneficial fats, which is commonly known as eating less legs. It is necessary to adjust, try to cook dishes by steaming and cold mixing, and it is not advisable to consume too much fat; you should also increase the amount of vegetables and fruits at ordinary times, so that not only will you not consume too much fat, but also beneficial to vitamins, lutein, The intake of phytochemicals is very good for patients with chronic diseases.

In addition to taking medicine on time and adjusting diet, proper exercise can also help increase good cholesterol (HDL-C) and prevent the occurrence of cardiovascular disease. Cultivating good living habits in daily life is the long-term way to avoid the occurrence of diseases!