If you don't eat meat and have a light diet, why do you have high blood lipids in the physical examination? These three conditions can cause high blood lipids
When we humble ourselves at a party about the tempting braised pork or opt for a light vegetable salad at a restaurant, we often feel confident that such a choice will keep our blood lipids at ideal levels. However, what is striking is that even with such a cautious diet, the physical examination report brings us unexpected hyperlipidemia results from time to time.
Let's start with Aunt Li's story. Aunt Li, a 65-year-old retired teacher, has been a vegetarian for a long time, has a regular life, and always has plenty of vegetables and fruits on the table every day, and almost no meat. However, during a recent health check-up, she was surprised to find that her blood lipid levels were exceeded. What is going on here? Isn't it true that if you don't eat meat and eat lightly, you will be able to keep your blood lipids normal?
In this article, we'll explore some of the common myths that can trigger high blood lipids even with seemingly ideal eating habits, and how to adjust our lifestyle to truly control your blood lipid levels. These points may upend some of your preconceived notions and help you make more informed health decisions in your daily life.
Interpreting hyperlipidemia: It's not just a matter of eating meat
Heredity: Hidden risk factors
Although dietary habits are the key to controlling blood lipids, the influence of genetic inheritance on blood lipid levels cannot be ignored. Some people may experience hyperlipidemia due to genetic factors, even if they follow a light diet. Scientific studies have shown that familial hyperlipidemia is a common genetic disorder in which the liver may overproduce or not be able to effectively remove lipids from the blood, resulting in persistently high blood lipids.
Carb excess: The sugar trap
Meat-free dieters often don't pay attention to the carbohydrates hidden in their foods. Refined carbohydrates, such as white bread, pastries, and sweet drinks, are quickly converted to glucose after digestion, stimulating increased insulin secretion. Long-term intake of such foods in large quantities, insulin levels continue to rise, not only promote fat synthesis, but also gradually affect the normal metabolism of fat, resulting in an increase in blood lipids. Even vegetarians may be at risk of hyperlipidemia if they don't pay attention to their carbohydrate intake.
Hypothyroidism: a slow ride of metabolism
Thyroid hormones are one of the important hormones that regulate the body's metabolism. In hypothyroidism, the body's overall metabolic rate decreases, affecting the metabolism of fat, which can lead to an increase in blood lipid levels. In this case, even if the diet is light, it is difficult to avoid dyslipidemia. Regular thyroid function checks are essential to prevent and control hyperlipidemia, especially in middle-aged and older people.
Through the above analysis, it can be seen that there is not a single cause of hyperlipidemia, and even non-meat eaters may experience the risk of hyperlipidemia due to excessive intake of genes, carbohydrates, and thyroid function problems. This suggests that when we pursue a healthy life, we need to have a comprehensive perspective and scientific management methods, ensure balanced nutrition and pay attention to changes in physiological conditions.
Activity on lipids: Not only exercise, but also lifestyle as a whole affect blood lipids
Sports: the heart's best friend
Exercise is essential to control and lower blood lipids. Regular physical activity can significantly increase "good" cholesterol (HDL) levels while reducing "bad" cholesterol (LDL) and triglycerides. It is recommended to do at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. In addition, the combination of strength training, such as dumbbell or weight training, two days a week, can further optimize lipid management.
Stress Management: Calm down and lose fat
Long-term psychological stress not only affects mental health, but may also indirectly increase blood lipid levels. Stress can lead to unhealthy dietary choices, such as foods high in sugar and fat, which can be triggers for increased blood lipids. Appropriate stress management strategies, such as meditation, deep breathing exercises, or yoga, are recommended to help reduce stress in daily life, thereby indirectly helping with lipid management.
Eat wisely, fat is not hearty
Savvy fat selection
Healthy sources of fats, such as fish oil, nuts, and olive oil, are rich in omega-3 fatty acids, which are very beneficial for regulating blood lipids. These fats can lower triglyceride levels and raise HDL levels. Eating the right amount of these healthy fats every day, rather than avoiding them all, is key to keeping your blood lipids healthy.
Whole grains with a choice of fine sugars
Replacing refined carbohydrates (such as white bread, white rice, and sugar) with whole grains (such as oats, whole-grain bread, and brown rice) is an effective strategy for controlling blood lipids. Whole grains are rich in fiber, which helps slow down sugar absorption, which in turn reduces the rapid rise in blood sugar and lipid levels. This effect of fiber also helps to increase feelings of fullness and avoid excessive intake of high-calorie foods.
Read food labels
Understanding nutrition labels on food packaging is critical to managing blood lipids. Focus on the content of total fat, saturated fat, trans fat, and sugar in food. Choose foods that are low in saturated fat, trans fat, and sugar to avoid inadvertently increasing your unhealthy fat and sugar intake.
With these practical strategies, even those who typically eat light diets can manage and optimize their blood lipid levels more effectively, promoting long-term health.