As people's eating habits and lifestyle habits change dramatically, the chances of getting sick become higher and higher. The change from not eating enough to eating too much to losing weight not only represents the development of the national economy, but also represents a huge change in people's eating concepts and eating habits.
Although many people have realized the close connection between irrational diet and disease, but the number of people with diseases has not declined, experts from recommending the prevention of "three highs" to prevent "five highs", of which "five highs" are high blood lipids, high blood pressure, high blood sugar, high uric acid, and high body weight.
This is enough to see that the road to preventing and treating diseases is heavy and long. Today's article will explain in detail the relevant knowledge about high blood lipids for everyone, and lay a solid foundation for the prevention of atherosclerosis and cardiovascular and cerebrovascular diseases.
First, a light diet is the culprit?
Just last month, the fifty-eight-year-old Uncle Wang was diagnosed with mild hyperlipidemia, and the doctor suggested that on the basis of a balanced diet, a reasonable diet, a light diet, no overeating, and a healthy diet can effectively treat the disease.
After returning home, Uncle Wang made a detailed lipid reduction plan for himself. Only drink a bowl of white rice porridge in the morning, only eat white noodles at noon, and only eat two steamed buns and a little green vegetables in the evening, and resolutely do not eat a bite of meat.
In this way, Uncle Wang used his super perseverance to adhere to this diet plan for a month, and he went to the hospital again for follow-up consultation, but the final result was surprising. Uncle Wang's blood lipids not only did not come down, but his blood sugar became higher and higher, what was going on?
The doctor made a detailed understanding of Uncle Wang's eating habits, and found that patients had great misunderstandings about a light diet, and did not realize the significance of a balanced diet for lowering blood lipids.
The doctor suggested that Uncle Wang should have a detailed understanding of the disease before treating the disease, and establish a correct concept of health. There is nothing wrong with a light diet, what is problematic is that people misunderstand the light diet.
Uncle Wang's daily carb diet is mainly, which can not play a light diet, but will make the blood lipid drop higher and higher. The following four points are an important reason why many people's lipid reduction work is not smooth, do you know several?
Second, four major reasons
1. Excessive intake of carbs. From Uncle Wang's light diet plan, it can be found that rice porridge, white noodles and white steamed buns are indeed very weak foods, but only eating these foods without other nutrients can not only play a role in lowering blood lipids, but also cause malnutrition, sugar intake and other problems.
When the patient goes to the hospital for a physical examination, the doctor will judge whether the patient has hyperlipidemia based on four indicators. These four indicators are total cholesterol, triglycerides, LDL cholesterol, and HDL cholesterol.
When the human body eats a carb diet as a staple food every day, it is easy to cause sugar intake to exceed the standard, because excess sugar will be converted into fatty acids through the liver and hoarded in the body. Over time, not only will it induce the emergence of fatty liver disease, but the cholesterol content in the blood will also increase significantly.
This is to eat too many carbohydrates for the human body to bring drawbacks, Uncle Wang's diet plan has no other nutrients, only carbohydrates. This is not a light diet, and the concept of a light diet is not limited to the taste of the light, but more to change the way high oil, salt, and sugar are cooked.
2, only drink soup and do not eat meat. Uncle Wang's "light diet method" based on carbohydrate diet has a big misunderstanding, in addition, there are many misunderstandings in lowering blood lipids, resulting in higher and higher blood lipids in patients. Among them, the concept of "only drinking soup and not eating meat" endangers the health of many people.
Studies have shown that after the meat is stewed, 40% to 50% of the fat will be greatly lost, and these fats will enter the broth. Drinking only soup and not eating meat not only does not make the human body reduce the intake of cholesterol, but also makes a large amount of oil accumulate in the body.
There are many patients who think that they do not eat meat and only drink soup, and to a certain extent, they have achieved a light diet, but this is not the case. This directional error will greatly reduce the efficiency of patients in lowering blood lipids, so it must be paid enough attention in daily life.
3. Lack of exercise. Exercise is very helpful for lowering blood lipids, and the human body can consume more sugar and fat in the body during exercise. If a light diet has been achieved during the period of hypolipidemia. But blood lipids still can't come down, perhaps closely related to their own obesity.
The World Health Organization has included obesity in the list of diseases, when patients are obese, the blood cholesterol content is high, the blood viscosity will rise, inducing arterial hardening and cardiovascular and cerebrovascular diseases will be higher risk.
Exercise can well help the human body to metabolize these excessive fats, such as jumping rope, running, climbing, cycling, playing basketball, swimming and other sports can play a good fat burning effect.
However, there is an important prerequisite, before exercising, you must consult a doctor to determine the appropriate exercise time according to your own situation. For patients who are overweight, if they perform some sports such as jump rope and jogging, it is easy to hurt the knee joint.
4. Smoke and drink.
There is no benefit to smoking and drinking, and there is a huge threat to the health of the human body. The main purpose of these two bad living habits is to destroy the blood vessel quality and blood quality of the human body, so that the risk of atherosclerosis and cardiovascular and cerebrovascular diseases in the human body increases significantly.
Long-term drinking can easily induce the emergence of hypertension, blood vessels in the high pressure state will cause damage to the inner membrane of blood vessels, harmful to the human body LDL cholesterol is easy to take advantage of the deficiency. After these substances enter the inside of the blood vessels, plaques are formed, which reduces the fluidity of the blood.
The main component of alcohol is ethanol, which is metabolized by the body to produce acetaldehyde, which is a very carcinogenic substance, which will not only cause damage to the blood quality and vascular quality of the human body, but also greatly increase the risk of incurable diseases in the human body.
The disadvantages of smoking and drinking alcohol can be compared, cigarettes not only contain nicotine, but also contain more than fifty toxic substances. It will not only induce lung cancer, oral cancer, esophageal cancer, but also may lead to the emergence of some cardiovascular and cerebrovascular diseases such as coronary heart disease.
There are many people who make up "a cigarette after a meal, race through the living immortals" in order to smoke, and these words mislead many people. The process of smoking is the process of chronic suicide in the human body and will not bring any benefits.
If you maintain a light diet, blood lipids still can't go down, and you have to start from two aspects. First, consider whether your eating habits have achieved a balanced diet, a reasonable diet, and whether you have ingested all the seven elements needed by the human body.
These seven elements are fat, protein, dietary fiber, vitamins, carbohydrates, minerals and water. On the basis of a balanced diet, maintaining a low-salt, low-oil, low-sugar diet is called a light diet. Second, we must pay attention to whether our living habits are healthy, if there are some bad living habits such as staying up late, smoking, drinking, etc., the effect of such blood lipids will be greatly reduced.
Third, how to reduce blood lipids with a healthy diet?
If you want to reduce blood lipids healthily and effectively, it is very necessary to control your diet. Many people have misunderstandings in diet, which eventually leads to higher and higher blood lipids, and "balanced diet, reasonable diet" is the way to reduce blood lipids healthily.
In the previous article, we have mentioned that the seven elements needed by the human body must be fully ingested, whether it is a friend who prevents diseases or a patient who treats diseases. This is the main principle of maintaining a healthy eating habit.
So what should be done to make carbohydrate intake healthier? Nowadays, fine rice noodles have entered every household, white rice and white noodles are not only foods with high glycemic index, but also pro-inflammatory foods, which can easily induce the appearance of inflammation in the body.
A typical feature of this type of food is that the feeling of fullness is poor, and people are more and more likely to eat more and more. You can use some high-quality carb water to replace fine rice noodles, such as purple potatoes, sweet potatoes, oats, buckwheat, brown rice, black beans, corn and other staple foods belong to the scope of coarse grains, which can not only enhance the body's satiety, but also help the body stabilize a series of indicators such as blood lipids and blood sugar.
High-quality carbs have many benefits, but that doesn't mean people can eat more and just keep the right intake. How to properly ingest fat in patients with hyperlipidemia is a difficult problem.
In daily life, you can use meat with a high content of unsaturated fatty acids to replace red meat with a high cholesterol content, such as tuna, salmon, some fish is a good choice.
Why do you eat deep-sea fish so often? This is because they are rich in unsaturated fatty acids, which can reduce the risk of cardiovascular and cerebrovascular diseases in the human body and have a certain help in alleviating atherosclerosis problems. This type of food can not only maintain the intake of high-quality fat, but also ensure the intake of high-quality protein, which can be described as killing two birds with one stone.
In addition to this, the intake of dietary fiber and vitamins is also essential. According to studies, more intake of dietary fiber and vitamins can reduce the risk of colorectal cancer in the human body, but also help the human body to reduce the absorption and utilization of sugar, for the stabilization of blood sugar, blood lipids have a very good help.
In daily life, celery, bitter melon, winter melon, spinach, fungus, cabbage and other vegetables are worth ingestion; If the patient wants to eat some sweets such as desserts, they can use blueberries, raspberries, strawberries, grapefruit, kiwifruit, apples and other low-sugar fruits as a substitute. It can not only supplement some trace elements such as vitamins and anthocyanins, but also satisfy the desire to eat desserts.
The human body consumes so many nutrients, it needs to drink more water and exercise more to improve the body's metabolic capacity and better play the role of food. Drink water as much as possible to choose boiled water without any additives, and refuse to consume drinks, milk tea or drinks with high additive content.
A single eating habit must be avoided, some patients are eager to treat diseases, only eat green vegetables every day, do not consume carbs and meat, and eventually not only did not stabilize the disease, but also induced endocrine and metabolic diseases, which was more than worth the loss. From beginning to end, "balanced diet, reasonable diet" is the true meaning of stabilizing the disease.
4. Summary
A light diet does not make blood lipids drop higher and higher, and the "pseudo-light diet" is the real culprit. The purpose of a light diet is to let everyone choose healthy ingredients on the basis of low-sugar, low-oil, low-fat cooking, which is called a light diet; It is not that eating less and eating a single is called a light diet, which is a concept that is easily confused.
Therefore, it is necessary to establish a correct concept of health before preventing and treating diseases. Maintaining healthy eating habits and lifestyle habits can bring many benefits, and this benefit is not limited to yourself, but also the family and friends around you will be subtly changed, so as to move closer to the healthy team.
Today there is about high blood lipid related knowledge on the popular science here, interested friends, we see in the comment area! I hope that readers who have read this article can have a new understanding of blood lipid reduction and avoid directional errors.