Imagine an ordinary weekend when you are enjoying a delicious dinner with your family, and suddenly your father complains of chest discomfort and turns pale, which is not just the consequence of eating too much, but the serious consequence of long-term accumulation of high blood lipids - a heart attack. Such a scenario is not alarmist, but a reality that many families may face at any time. Hyperlipidemia is the "invisible killer" of cardiovascular and cerebrovascular diseases, and these diseases are the main causes of death worldwide. This article will guide you through daily dietary adjustments to prevent and control hyperlipidemia to build a healthy line of defense for you and your family.
Basic knowledge of hyperlipidemia
Definition and effects of hyperlipidemia
Hyperlipidemia, medically known as systemic arterial dyslipidemia, is a condition in which total cholesterol, LDL (bad cholesterol), triglycerides are elevated, or HDL (good cholesterol) is too low in the blood. If left unchecked, this condition can lead to atherosclerosis, which in turn increases the risk of heart disease, stroke, and other cardiovascular diseases.
Lifestyle habits that lead to hyperlipidemia
Many common habits in life can contribute to high blood lipids, including:
Dietary factors: Excessive intake of foods high in saturated fats, trans fats, and cholesterol.
Lack of exercise: sedentary lifestyle, lack of regular physical activity.
Smoking and alcohol consumption: Both the harmful chemicals in tobacco and alcohol can interfere with lipid metabolism.
Overweight and obesity: Excess weight, particularly abdominal obesity, is strongly associated with hyperlipidemia.
Symptoms of hyperlipidemia
Hyperlipidemia itself may not directly show obvious symptoms, hence the term "silent health threat". However, some indirect signals may indicate a lipid problem:
Physical examination of fatty liver: often co-occurring with dyslipidemia.
Xanthoma appears on the skin: especially around the eyelids.
Intermittent claudication: pain when walking due to blockage of blood vessels in the lower extremities.
Early identification and management of hyperlipidemia is crucial, and regular lipid studies should be performed, especially in individuals with a family genetic history. By adjusting diet, increasing physical activity and medication if necessary, hyperlipidemia can be effectively managed and controlled, and the risk of cardiovascular and cerebrovascular diseases can be reduced.
21 common household ingredients for lowering blood lipids
Whole grains: the guardian of the heart
Oats: Your natural lipid-lowering agent
Oats are rich in β-glucan, a soluble fiber that helps lower low-density lipoprotein (LDL) or "bad" cholesterol. Regular consumption of oatmeal can promote cardiovascular health and reduce the deposition of blocking substances in blood vessels.
Brown rice: A better choice than white rice
Compared to refined white rice, brown rice retains more fiber and nutrients. Its high-fiber content helps to improve digestive system function while lowering blood lipid levels, making it a great helper for controlling body fat.
Wheat germ: a treasure trove of vitamin E
Wheat germ is the essence of whole grains and is rich in vitamin E and fiber, which is effective in lowering blood cholesterol and preventing the formation of atherosclerosis.
Nuts: natural blood lipid regulators
Walnuts: A natural source of Omega-3
Walnuts are an excellent source of plant-based omega-3 fatty acids. This healthy fat helps reduce the risk of heart disease, lowering blood lipids by reducing inflammation and improving the elasticity of blood vessels.
Almonds: The heart's best friend
Almonds are rich in monounsaturated fats and vitamin E, and eating almonds can effectively reduce bad cholesterol in the blood and raise good cholesterol, which is a good product to prevent elevated blood lipids.
Peanuts: a low-cost, healthy option
Peanuts are rich in healthy fats and proteins, and regular consumption of peanuts in moderation can help regulate blood lipids and prevent cardiovascular disease.
Fruits: Nature's cholesterol scavenger
Apples: A high-fiber treasure among fruits
The pectin in apples is a soluble fiber that lowers LDL cholesterol and stabilizes blood sugar levels.
Grapefruit: The citrus star of lipid-lowering
Grapefruit is rich in vitamin C and antioxidants, and studies have shown that regular intake of grapefruit can effectively reduce blood lipid levels and combat hyperlipidemia.
Cherry: Anti-inflammatory ruby
Rich in anti-inflammatory compounds and antioxidants, cherries can lower uric acid and cholesterol in the blood, helping to prevent hyperlipidemia and heart disease.
Vegetable: Green fat warriors
Spinach: The perfect match for iron and fiber
Spinach is not only rich in iron, but its high content of fiber also helps to lower blood lipids and keep blood flowing, making it an essential vegetable in a fat-lowering diet.
Broccoli: The green power of antioxidants
Broccoli is rich in antioxidants and fiber, which can help lower the level of bad cholesterol in the body and scavenge free radicals to support cardiovascular health.
Tomato: The power of lycopene
Tomatoes are not only delicious, but their rich lycopene has the effect of lowering blood pressure and cholesterol, and eating tomatoes regularly helps reduce the risk of heart disease.
Legumes: A low-fat protein source
Black Beans: Black fat removers
The plant sterols and fiber in black beans can effectively reduce the fat content in the blood, and moderate consumption of black beans can help regulate blood lipids and prevent blood vessel blockage.
Tofu: A great choice for plant-based proteins
Tofu is a low-fat food rich in high-quality protein, and eating tofu regularly can reduce meat intake, thereby lowering blood lipids and protecting the heart.
Adzuki beans: An excellent source of potassium
Red beans are rich in potassium and fiber, which help regulate water balance in the body and lower blood pressure, thereby helping to lower blood lipids.
Fish: Omega-3 storehouses in the ocean
Salmon: The best choice for heart and brain health
Salmon, which is rich in Omega-3 fatty acids, is ideal for lowering triacylglycerol and LDL cholesterol in the blood, and regular consumption can help prevent cardiovascular and cerebrovascular diseases.
Salmon: More than just delicious
In addition to its delicious taste, salmon's high Omega-3 fatty acid content is also a powerful weapon to regulate blood lipids, effectively reducing the risk of cardiovascular disease.
Herring: a low-cost fat adjuster
Herring is affordable, rich in Omega-3 fatty acids, and regular consumption can help lower blood lipids, making it an affordable and healthy choice.
Seasoning: Small ingredients, big action
Garlic: a natural antibiotic
The active ingredient in garlic, alixin, helps to reduce total cholesterol and triacylglycerol levels in the blood and is a natural lipid-lowering agent.
Ginger: Take a small piece daily, keep fat away
Not only does ginger add flavor to food, but its powerful anti-inflammatory and antioxidant properties also help lower blood lipids and promote blood circulation.
Onion: The invisible warrior of fat lowering
Onions are rich in sulfides and fiber, which promote liver health, accelerate fat metabolism and help lower cholesterol levels. Regular consumption of onions can not only enhance the taste of dishes, but also unconsciously reduce blood lipids and escort cardiovascular health.