Abnormal blood lipids, which is a problem for many people. Not only is the proportion of dyslipidemia among middle-aged and elderly people high, but in recent years, the number of people with dyslipidemia among young and middle-aged people has also surged.
According to the "Report on Nutrition and Chronic Diseases of Chinese Residents (2020)", the proportion of dyslipidemia among adult residents aged 18 and above in mainland China is as high as 35.6%. These include high triglycerides, high total cholesterol, high low-density lipoprotein cholesterol and low high-density lipoprotein cholesterol, and many people are in a state where two, three, or even four of them are exceeded at the same time.
In most cases, the common people refer to these conditions as "hyperlipidemia". Although hyperlipidemia may seem painless and itchy, this state is associated with the risk of chronic diseases such as high blood pressure, diabetes, coronary heart disease, and stroke.
In the vernacular, abnormal blood lipids often prompt us: decreased metabolic capacity, physiological tendencies, unhealthy eating habits, and these are related to the increased risk of a variety of chronic diseases.
The "Hyperlipidemia Food Nutrition Guidelines" issued by the National Health Commission this year put forward 8 recommendations for people with dyslipidemia.
You can find the full text on the website of the National Health Commission, which is very rich in content, and there are seasonal nutritional recipes suitable for various regions to learn from.
Related URL:
http://www.nhc.gov.cn/sps/s7887k/202301/0e55a01df50c47d9a4a43db026e3afc3.shtml
The guide suggests that it is necessary to "look at smart choices" and choose food wisely.
Some friends say:
Eat more vegetables and fruits, don't eat meat oil, don't eat fried foods, less salt and less sugar, I know all this.
However, the guide also asks us to eat "sufficient protein", and we are asked to limit cholesterol and saturated fat, how to eat this? Can you still eat eggs? Can you still eat meat? What variety to choose?
That's what we're going to talk about in detail here.
Indeed, for people with high blood lipids, it is necessary to control the total amount of fat in the diet, but also to control saturated fat.
For people with normal blood cholesterol levels, the recommended amount of dietary cholesterol is less than 300 mg per day; People with high total cholesterol and LDL cholesterol should also control their daily cholesterol intake to less than 200 mg.
It should be noted that the response to dietary cholesterol varies from person to person, some people have strong physical adjustment ability, liver synthesis is reduced after eating cholesterol, and blood cholesterol levels remain unchanged; Others are more sensitive to cholesterol in food. Therefore, it is best to pay attention to monitoring the blood lipid reaction after eating high-cholesterol foods for a period of time.
First of all, how to control saturated fat?
There are mainly the following measures.
1 Cooking oil should not use animal oil, including butter, lard, butter, mutton fat, etc., and do not use palm oil and coconut oil.
Although palm oil and coconut oil are plant-derived oils, they contain up to half and 80% saturated fatty acids, respectively.
2 Eat as little as possible of baked goods such as biscuits, cookies, cakes, tarts, shortbread, snacks such as potato chips, potatoes, pots, and sachima, as well as a variety of layered puff pastry snacks and snacks.
In order to achieve a good shortening effect and fluffy effect, it is necessary to add vegetable shortening, palm oil, cream, butter, lard and other oils with high saturated fats to help. The crispier, softer and smoother the taste, the more saturated fat there is. Many people who eat less meat may covet these saturated fat + sugar + refined starch delicacies, and their impact on blood lipids is very bad.
3 Choose low-fat milk, eat less high-end ice cream, high-end ice cream, and cold drinks with chocolate skin.
Because to make ice cream and ice cream taste good enough, you need to add more whole milk and cream. Chocolate crust on the outside of ice cream and ice cream, because to avoid rapid melting, often use a recipe containing cocoa butter. Natural cocoa butter itself contains more than half of the saturated fat, and the degree of saturation of cocoa butter is even higher.
4 Avoid fatty meat, avoid high-fat meat, use less fatty minced meat, chicken and duck meat peeled.
Fat meat goes without saying. Ruminants such as cattle and sheep have a particularly large proportion of saturated fat (good coagulation at room temperature). Pork is followed by fat, and the proportion of saturated fat in chicken and duck meat is lower (semi-coagulated at room temperature).
In particular, which are high-fat meats. For example, pork neck, plum meat, snowflake beef, fat lamb slices, etc., which seem to be "not fat", are actually ultra-high-fat meat.
Kebabs should be careful, because they are basically grilled with higher fat raw materials, or fatty lean meats worn together at intervals, so that people will eat a mouth full of gravy (actually fatty juice) and feel fragrant.
The roast duck itself is stuffed duck, and its meat is also high-fat meat, which can only be enjoyed occasionally and cannot be eaten often. Be careful with small stir-fried meats and the like, they are all stir-fried with pork belly ingredients, and the overall fat content of the dishes is high.
Dishes with a lot of fatty meat, such as braised pork and buckled meat, must not be eaten more. Although some studies say that a part of the saturated fat will become unsaturated fat after two or three hours of stewing, there is still a high saturated fat content, and the total amount of fat in the stew is high.
Foods made with minced meat, such as meatballs, should be especially careful, because their raw materials are at least three fat and seven lean, and maybe even five fat and five lean. There is less fat, the texture is too hard and woody, and it is not delicious.
5 Try to eat less processed meat.
Processed meat products are those that can be eaten right out of the bag, pink in color, including bacon, bacon, bacon, cured meat, sausages, enemas, grilled sausages, ham, luncheon meats, etc.
Just take a closer look to know that most products have a fat content between ten and twenty percent, which is much higher than ordinary lean meat. There are even products that can reach more than 40% fat, such as sausages and bacon. Therefore, processed products are a source of fat and saturated fat, and are usually high in salt (sodium) and are not good for heart health.
In addition, because processed meat products will add sodium nitrite color, preservative and flavor, they more or less contain nitrosamines, which are not conducive to the prevention of bowel cancer.
Secondly How to control dietary cholesterol?
There are mainly the following measures.
1 Eat fresh poultry eggs, avoid salted and alkaline eggs, and stale marinated eggs.
Eggs, duck eggs, quail eggs, pigeon eggs, their cholesterol content is similar but not the same. However, salted duck eggs and preserved eggs have too much sodium and cannot often be used to replace fresh eggs. Because egg yolks are rich in cholesterol, after processing, they oxidize over time. Oxidized cholesterol is more harmful to the vascular endothelium, so try to eat fresh eggs.
2 Limit the amount of yolks, or choose eggs with low cholesterol content and high omega-3 fatty acid content.
The cholesterol in eggs is in the yolk, but unsaturated fatty acids, phospholipids, 12 vitamins, a variety of trace elements, as well as lutein, betaine and other beneficial components, are also in the yolk. So, don't throw away the yolk when eating eggs.
Each egg yolk is roughly equivalent to 200 mg of cholesterol. Because there is still a small share left for lean meat, fish and milk (about 100 mg is also needed), so, if the cholesterol does not exceed the standard, but the triglycerides exceed the standard, then it is completely possible to eat a yellow egg every day.
But what if blood cholesterol levels are too high? Can't you eat an egg with yolk every day?
Not necessarily, it depends on what eggs you eat.
To achieve an average of no more than 200 mg of cholesterol per day, theoretically, you can't have more than 4 egg yolks per week. However, this is only for regular eggs.
What if you eat low-cholesterol eggs and the cholesterol content in the yolk is reduced to half? Then you can eat one egg a day generously.
The good news is that livestock scientists have now developed many ways to lower the cholesterol content of egg yolks. For example, the College of Animal Science and Technology of China Agricultural University has relevant research results, which can reduce the cholesterol content by half while increasing the content of DHA in egg yolks, making it have double health benefits. Such eggs, even for people who want to control blood cholesterol, can eat one a day, and are more friendly to blood lipids.
Some people may say: buy those high-priced low-cholesterol, high-DHA eggs, it's better to eat meat and fish directly!
Eat 1 less egg and eat 100 grams of meat instead, which is more cost-effective from a health point of view?
It depends on what nutrients you want to get. If you want to increase protein, an egg is not as high in protein as 100 grams of chicken breast. If you want to get more vitamins, then eating an egg may be more cost-effective, because eggs contain vitamin A, vitamin D, vitamin E, vitamin K, which are very, very low in lean meat. In terms of the content of 8 B vitamins, eggs are not inferior to meat.
In various studies that discuss the health benefits of eggs, the reason for the possible adverse effects of eating more eggs is due to concerns about excessive cholesterol intake, not other components in eggs.
In addition to worrying about too much cholesterol, the other ingredients in egg yolk are very healthy. Such as phospholipids, such as lutein, such as vitamin ADEK, such as 8 B vitamins, are beneficial and harmless in the prevention of cardiovascular and cerebrovascular diseases.
It's important to remember that the 12 vitamins contained in eggs, as well as a variety of health ingredients such as phospholipids, lutein, and betaine, are almost all in the yolk. Therefore, if you throw away the yolk, there is no need to eat eggs, just eat tofu.
3 Limit animal offal and avoid eating more parts with particularly high cholesterol such as roe and crab roe.
Among all foods, animal brains are far ahead in cholesterol content, and eggs are also out of reach. Behind the eggs are offal and some seafood.
Although many people are particularly afraid of cholesterol in internal organs, in fact, the cholesterol content of some seafood is not much different from that of internal organs.
For example, according to the Chinese Food Composition Table (Standard Version), the cholesterol content in 100 grams of pork belly, chicken heart and pork liver is 165, 194 and 288 mg, respectively. The kiwei shrimp, abalone, and crab are 181, 242, and 267 mg respectively, which is not much different from animal offal. Therefore, the key is not to block a certain cuisine, but to control the number and quantity.
4 Control the total amount of meat and fish and shrimp eaten, and choose varieties with relatively low cholesterol.
In meat and fish, cholesterol levels vary greatly between different varieties.
For example, according to the Chinese Food Composition Table (Standard Version), the cholesterol content per 100 grams of pork chops, pork mouth strips (pork tongue) and beef tongue is 146, 230 and 99 mg, respectively, while pork knuckle sticks, chicken breasts and beef tenderloin are 65, 65 and 44 mg respectively. The general rule is: the more fragrant and juicy the raw meat, the higher the fat content, and the higher the cholesterol content.
Among fish, for example, eel and sardines are considered high, with 177 and 158 mg in 100 grams, respectively; Sturgeon and striped fish have only 46 and 76 milligrams respectively. The general rule is: fish with high fat content are also relatively high in cholesterol.
If you eat 100 grams of ribs a day (bones do not count), plus 100 grams of eel meat, it seems that you did not eat eggs or offal, and you have already consumed more than 300 grams of cholesterol.
Therefore, to control cholesterol, eating fish and meat also needs to choose varieties with lower cholesterol, and the amount should be controlled. For example, if you eat 50 grams of chicken breast for lunch and 50 grams of fish (dethorn weight) for dinner, the total cholesterol of both meals is 71 mg. You can also arrange an additional low-cholesterol egg for breakfast (about 100 mg per yolk), which adds up to a total of less than 200 mg per day, perfectly addressing cholesterol restriction.
5 Cook meat and egg ingredients containing cholesterol and fat with soy products.
The annoyance of many people is that the amount of meat eaten is limited when cholesterol and saturated fat are controlled. Dozens of grams a day feel too little. At this time, you may wish to reduce the "hard dish" of pure meat, but cut the meat into shredded meat, meat slices and minced meat, and cook it with vegetables. Dozens of grams of meat slices can be stir-fried on a large plate.
Some people asked: Doesn't it mean that blood lipid control should ensure sufficient protein? The total amount of fish and meat has been reduced, and eggs cannot be eaten more, so how should protein be adequately supplied?
In fact, under the premise of sufficient staple foods and diverse foods, only dozens of grams of fish and meat per day can be eaten to ensure that the total amount of protein meets the basic requirements. But for people who lose weight, because the amount of staple foods should also be controlled, it is necessary to pay attention to increasing the supply of plant-based protein.
I recommend that you try the mixed cooking scheme of meat + soy products, eggs + soy products. For example:
——When stir-frying shredded meat, add shredded dried tofu, shredded bamboo curd and shredded tofu thousand zhangzhang.
——When stir-frying diced meat, add dried tofu and diced vegetarian chicken.
——Change the boiled meat slices to the bottom of the bean blossom meat.
——When steaming the custard, add the chopped lactone tofu and steam together.
——Change the scrambled eggs with chopped green onions to scrambled eggs with chopped tofu.
After mixing plant protein and animal protein, the total amount of protein is more, it looks richer, and it tastes very good.
Since soy protein does not contain cholesterol and the saturated fat content is also very low, it contains plant sterols and dietary fiber that can reduce the absorption and utilization of cholesterol, and incorporating them in meat and egg dishes is helpful for controlling blood lipids.
Some people may sigh and say: so many delicious things can't be eaten anymore...
It's not that absolute. After all, foods high in saturated fat and cholesterol are not poison, and not all can not be eaten. But it's best to eat it only occasionally and limit the amount.
Healthy people can enjoy the freedom to eat, and after the indicators are abnormal, there will be many restrictions. After suffering from diabetes, high blood pressure, coronary heart disease and other diseases, not only will the diet be more unfree, but also the body will feel weak and painful. Therefore, it is a rational approach to exchange daily small moderation for health improvement and the reversal of indicators.
Even healthy people, where all indicators are normal, should live a healthy life 80% of the time. Sometimes it's okay to be willful, but not often too willful. The so-called frozen three feet is not a day's cold, and after abnormal metabolism, you will lose more delicious happiness!
Later, we will continue to explain how to control blood lipids, how to eat staple foods, how to cook, etc., so stay tuned.