Source: CCTV Life Circle
According to the Guidelines for the Management of Blood Lipids in China (2023)
The overall prevalence of dyslipidemia in mainland Chinese adults is as high as 35.6%
What should people with dyslipidemia do?
A recent study found
Moderate intake of nuts can improve dyslipidemia
And different "dyslipidemia", each has the best nut
Li Jianjun is the chief physician of the Department of Cardiovascular Medicine, Fuwai Hospital, Chinese Academy of Medical Sciences
Dyslipidemia is one of the common chronic diseases and a risk factor for the occurrence and development of cardiovascular and cerebrovascular diseases, which can easily lead to atherosclerosis, cerebral infarction and other diseases, and even life-threatening cases in severe cases.
Whether dyslipidemia is present or not mainly depends on four indicators:
1. LDL cholesterol ("bad" cholesterol, LDL-C)
It is the most important risk factor for arteriosclerosis, and the target value of LDL varies according to the risk stratification, and the normal population without risk factors should be less than 3.4 mmol/L, most intermediate- and high-risk groups should be less than 2.6 mmol/L, the very high-risk group should be less than 1.8 mmol/L, and the ultra-high-risk group is less than 1.4 mmol/L, regardless of other factors, LDL cholesterol above 4.9 mmol/L is considered high-risk.
2. HDL cholesterol ("good" cholesterol, HDL-C)
It was negatively correlated with the risk of cardiovascular disease, with HDL cholesterol being 0.96~1.15 mmol/L in men and 0.90~1.55 mmol/L in women.
3. Triglycerides (TG)
The most susceptible indicator to diet is 0.56~1.7 mmol/L for normal people.
4. Total Cholesterol (TC)
The normal range is 3.6~5.2 mmol/L, if the content is 5.2~6.2 mmol/L, it indicates a moderate risk of disease, and more than 6.2 mmol/L is a high risk.
High levels of total cholesterol, "bad" cholesterol and triglycerides, as well as low "good" cholesterol, are considered dyslipidemia and should be seen promptly.
The harm of blood lipids is accumulated year by year, blood lipid control should start small, the sooner the control is better, the lower the LDL cholesterol, the better, the longer the control time, the better.
Note: The data in this article refer to the "Guidelines for the Prevention and Treatment of Dyslipidemia in Chinese Adults", and the normal reference range of different hospitals is slightly different.
Zuo Xiaoxia is the chief physician of the Department of Nutrition, Eighth Medical Center, PLA General Hospital
Nuts have a good effect on regulating blood lipids
In December 2023, an important study published in the professional journal "Food Science and Nutrition Review" in the field of food and nutrition found that nuts can play a good role in regulating blood lipids, and different nuts can be said to have different "effects".
In order to evaluate the effect of different nuts on blood lipid parameters, a research team from the Center for Health and Social Research of the University of Castilla La Mancha in Spain conducted an in-depth analysis of data from 76 randomized controlled trials and the results showed that:
In terms of reducing total cholesterol, the top 3 nuts were pistachios, almonds and walnuts;
In terms of lowering "bad" cholesterol, the top 3 nuts were cashews, walnuts and almonds;
When it comes to lowering triglycerides, hazelnuts have the best effect, followed by walnuts;
Peanuts are most effective at raising "good" cholesterol levels.
According to the researchers, all nuts showed a positive effect on reducing blood lipid levels, while specific types of nuts had a stronger advantage over specific blood lipid parameters.
The results of the study confirm that it is feasible to prevent and control dyslipidemia through personalized nutritional strategies, and consumers can choose the best nuts based on their lipid profile results.
Clinical Nutrition, China Health Management Association
Published with organizations such as health chapters
Expert Consensus on Medical Nutrition Management of Dyslipidemia
95 experts participated in the preparation
Specific guidance is given for the diet of patients with dyslipidemia
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Eat well
You can reduce blood lipids to normal indicators
Reasonable diet has a great impact on blood lipids
The Guidelines for the Management of Blood Lipids in China (2023 Edition) point out that a healthy lifestyle is first recommended in lipid-lowering therapy, including reasonable diet, moderate increase in physical activity, weight control, smoking cessation and alcohol restriction, among which reasonable diet has a greater impact on blood lipids.
Eat less
For overweight or obese patients with dyslipidemia, and non-obese young and middle-aged patients with dyslipidemia, energy-restricted dietary intervention is recommended, and the Mediterranean diet is recommended.
Energy-restricted diet refers to reducing the daily energy intake by 500~1000 kcal on the basis of the target energy intake, or reducing the total energy by 1/3 compared with the recommended intake.
A number of studies have found that energy-restricted diets can reduce total cholesterol, triglycerides, "bad" cholesterol and other indicators, and improve blood lipid metabolism in non-obese people.
The Mediterranean diet advocates eating plenty of fresh fruits and vegetables, which can be blanched or boiled.
In your daily diet, you should ensure your intake of whole grains, eat less red meat and more white meat, and eat enough eggs, milk, beans and nuts.
Olive oil is used for cooking.
【Dietary Advice】
Vegetarian interventions such as pescatarian (eating fish, milk and eggs), lacto-ovone (eating milk and eggs) and vegan diet are recommended for patients with dyslipidemia in the short term (4 weeks), which can help reduce blood lipid levels.
Pay attention to the thickness and thickness of the staple food
Increased whole grain intake is associated with an increase in "good" cholesterol and a decrease in triglycerides.
Millet, corn, oats, etc. are all whole grains.
【Dietary Advice】
Patients with dyslipidemia consume 50~150 grams of whole grains and mixed beans every day, or account for 1/4~1/3 of the whole day's grains, that is, at least 1 meal a day with whole grains and mixed beans as the staple food.
You can use millet and kidney beans to cook millet porridge with polished rice, or you can use brown rice and red beans with polished rice to make brown rice.
Eat fish at least 2 times a week
Studies have shown that red meat intake is associated with an increased risk of dyslipidemia, processed meat intake is associated with an increased risk of all-cause mortality, and intake of fatty fish rich in polyunsaturated fatty acids improves cardiometabolism.
【Dietary Advice】
When choosing meat, people with dyslipidemia prefer high-quality proteins such as fish, which are steamed, boiled, and stewed.
To prevent cardiovascular and cerebrovascular diseases in the general population, it is recommended to eat fish 2~3 times a week, 50~100 grams each time, and deep-sea fish can be selected if conditions permit.
The daily intake of poultry meat should not exceed 75 grams, and the lean part of red meat should be selected as much as possible.
Reduce the intake of fried barbecued foods, animal offal, and eat less or no processed meat products.
Eat plenty of fruits and vegetables every day
【Dietary Advice】
You should consume at least 450~500 grams of vegetables every day, and eat more dark green vegetables such as rape and spinach.
When eating tuber vegetables (yam, lotus root, etc.), reduce the amount of staple food appropriately.
Eat 200~300 grams of fruits, it is best to eat them between meals, avoid eating high-sugar fruits after dinner, and try not to squeeze juice.
Eggs are limited
A mainland study of 500,000 adults showed a U-shaped relationship between egg intake and cardiovascular disease and all-cause mortality.
【Dietary Advice】
Patients with dyslipidemia should consume no more than 1 egg (including egg yolk) per day.
Eggs are best boiled, which can retain nutrients to the greatest extent, add less salt, soy sauce and other condiments, and eat less salted eggs and fried eggs.
Soy products don't leave the table
Studies have shown that eating beans and soybeans can not only supplement protein, but also improve blood lipid levels, especially total cholesterol (TC) levels.
According to a study published in the mainland journal Modern Preventive Medicine, drinking soy milk is more effective in improving the "bad" cholesterol and triglyceride levels of young men than drinking milk.
【Dietary Advice】
Patients with dyslipidemia can consume 25 grams of soybeans per day, which is equivalent to about 350 ml of soy milk, or 150 grams of southern tofu, or 100 grams of northern tofu, or 50 grams of dried tofu.
Drinking alcohol can be replaced with drinking weak tea
Studies have found that heavy alcohol consumption is associated with increased cardiovascular morbidity and mortality.
【Dietary Advice】
People with dyslipidemia should not drink alcohol, and it is recommended not to drink or drink less sugary drinks.
The best drink is plain water, but you can also choose black coffee or weak tea, and green tea can also help reduce the risk of coronary heart disease in middle-aged and elderly people.
It is not recommended to drink strong tea and tea instead of drinking water.
It is recommended to consume 50~70 grams of nuts per week
Nuts are rich in monounsaturated fatty acids, polyunsaturated fatty acids, as well as micronutrients such as potassium, calcium, zinc, and vitamin E, which are important for human cardiovascular health.
【Dietary Advice】
Under the premise of controlling the total daily fat intake, patients with dyslipidemia are recommended to consume 50~70 grams of nuts per week, which is conducive to improving the status of blood lipidemia.
Cook more with olive oil
Edible oil sources can be divided into vegetable oil and animal oil, the former includes soybean oil, peanut oil, olive oil, etc., which is rich in unsaturated fatty acids, and the latter includes lard, butter, butter, etc., which has a high content of saturated fatty acids.
【Dietary Advice】
It is recommended to control the daily cooking oil at 20~25 grams.
It is best to choose cooking oil with high content of unsaturated fatty acids, and then use it with an oil control pot and a non-stick pan to control the amount of oil consumed every day.
When eating out, try to choose light dishes.
Choose your supplements wisely
Moderate intake of nutritional supplements can also help improve blood lipids.
【Dietary Advice】
Patients with hypertriglyceridemia can effectively reduce triglyceride levels with high-dose eicosapentaenoic acid ethyl (EPA) (4 g/day) in combination with lipid-lowering drugs such as statins.
Both eicosapentaenoic acid and/or docosahexaenoic acid (DHA) have triglyceride lowering effects, and a minimum of 1.8 grams per day is recommended.
Supplementing 3~8 grams of α-linolenic acid every day can reduce triglycerides, total cholesterol and "bad" cholesterol.
Experts remind that although a reasonable diet can meet the body's needs for vitamins, minerals, probiotics and dietary fiber, in view of the insufficient calcium content in the Chinese diet, the elderly should appropriately supplement calcium or vitamin D if necessary.
Caution: The above nutritional supplements are recommended to be taken under the guidance of a professional physician and dietitian.
Tips:
One abnormal physical examination: Repeat examination in 2 weeks
If the results of a test are close to or exceed the ideal lipid cut-off value, blood should be drawn again in the same medical institution at an interval of 1~2 weeks.
If the results of the two tests are not normal, and the difference between the obtained values is not more than 10%, it can be used to determine whether hyperlipidemia is present and what prevention and treatment measures to take.
Daily lipid monitoring ⬇️
The Chinese Guidelines for the Management of Blood Lipids (2023) recommend:
< 40-year-old adults should have a blood lipid test every 2~5 years, and ≥ 40-year-old adults should have at least one blood lipid test every year.
People at high risk of atherosclerotic cardiovascular disease should have blood lipid testing every 3~6 months.
High blood lipids tend to harden the arteries, and the carotid arteries act as a window to the arteries throughout the body. Carotid ultrasound screening can be performed in people with atherosclerotic cardiovascular disease or hypertension, diabetes, obesity, or smoking.