Ms. Sun is just 25 years old this year, and she is in the prime of her youth, and her life is full of energy and enthusiasm. However, her eating habits hide a lot of hidden dangers.
She loves fried food and sweet cakes, and she can't live without them for almost every meal. In order to stay in shape, she eats a few oranges every day, hoping to balance her diet.
However, a recent lecture experience made her feel the strangeness of her body. That day, she was standing on the podium when she suddenly felt a numbness in her legs, followed by dizziness, as if the whole world was spinning.
Realizing that she might not be able to stand any longer, she hurriedly ended the course and headed to the hospital for a check-up. After a series of tedious examinations, Miss Sun was shocked by the results.
Her blood lipid levels were severely exceeded, with triglycerides as high as 3.67 mmol/L and low-density lipoprotein as high as 5.3 mmol/L. The doctor initially diagnosed hyperlipidemia.
Faced with this result, Miss Sun was confused and puzzled. She asked her doctor why she had developed such a disease at such a young age.
The doctor patiently explained that the occurrence of hyperlipidemia does have a certain relationship with age, but nowadays more and more young people are suffering from it, which is mainly related to their eating habits.
After listening to the doctor's explanation, Miss Sun couldn't help but ask, "Is it related to the fact that I eat oranges every day?" because the sugar in oranges is not conducive to stabilizing blood sugar and will accelerate the development of hyperlipidemia. ”
01
High blood lipids, 1 in 4 adults
The Report on Nutrition and Chronic Diseases in China (2020) reveals a worrying phenomenon: the overall prevalence of hyperlipidemia in mainland China is as high as 35.6% among residents over the age of 18.
This means that one in every 3 to 4 adults is facing high blood lipids. The increase in blood lipids is not just a single indicator, it covers many aspects such as triglycerides and cholesterol, among which the rise in LDL cholesterol levels is particularly alarming.
Maintaining high levels of LDL cholesterol for long periods of time is like quietly sowing dangerous seeds in the walls of coronary arteries and other arteries.
These "seeds" will gradually grow into plaques, narrowing the otherwise spacious blood vessels, seriously affecting the flow of blood.
What's even more terrifying is that these plaques may also burst suddenly, causing serious diseases such as stroke and heart disease, which poses a huge threat to people's lives and health.
The data inexorably tells us that there is a clear linear relationship between elevated serum cholesterol levels and mortality from cardiovascular disease, and that it is important to control blood lipids in life.
02
Are oranges a "catalyst" for high blood lipids?
Oranges, this bright and juicy fruit, have always been loved by people. However, with the increase in health awareness, some rumors about the relationship between food and blood lipids have begun to circulate.
Miss Sun is one of them, and she thinks that eating oranges will raise her blood lipids. So, are oranges really the "catalyst" for high blood lipids?
Oranges, as a fruit rich in vitamin C and fiber, are actually not as simple as rumored to have on blood lipids. In fact, certain components in oranges, such as vitamin C and fiber, help lower blood lipids.
Vitamin C enhances blood vessel elasticity and blood circulation, while fiber helps reduce intestinal absorption of cholesterol. In addition, oranges are also rich in antioxidants, such as flavonoids and vitamin E, which help to scavenge free radicals in the body and reduce oxidative stress, thereby helping to maintain cardiovascular health.
Of course, excessive consumption of oranges may lead to excessive sugar intake, which can increase the risk of body weight and blood lipids. But overall, for most people, moderate consumption of oranges does not adversely affect blood lipids.
03
Doctor's advice: lower blood lipids, eat less than 3 foods, and do more 4 things
【Eat 3 things less】
High-fat foods
For example, fried foods, fatty meats, animal offal, etc., these foods are rich in saturated fats and trans fats, and long-term high intake can significantly increase the level of low-density lipoprotein cholesterol (LDL-C) in the blood, which is a major factor in atherosclerosis. Therefore, in order to maintain cardiovascular health, we should minimize the intake of these foods.
High-sugar foods
Excessive intake of desserts, chocolates, high-sugar drinks, etc., will not only cause blood sugar to rise, but also affect the normal secretion of insulin, further promoting the synthesis and accumulation of fat.
In the long run, it is not only easy to cause obesity, but also may lead to blood lipid metabolism disorders. Therefore, in our daily diet, we should control the intake of sugar and try to choose low-sugar or sugar-free foods.
High-salt foods
A high-salt diet can easily lead to water and sodium retention, increase blood volume, and increase the burden on the heart and blood vessels. In addition, a high-salt diet may trigger high blood pressure, further increasing the risk of cardiovascular disease.
Therefore, in order to maintain the stability of blood pressure and blood lipids, we should follow the principle of a low-salt diet and minimize the intake of high-salt foods such as pickled foods and salty snacks.
[Do 4 more things]
Rational feasting
We should follow the principle of a low-fat, low-sugar, low-salt diet, and moderate intake of foods rich in high-quality protein, vitamins, and minerals.
Eat more fresh vegetables and fruits and less high-fat, high-calorie foods such as fried foods, desserts, etc. In addition, it is important to control the total daily calorie intake and avoid excessive obesity.
Exercise in moderation
Exercise can help us burn excess fat, improve cardiopulmonary fitness, and promote blood circulation. We can choose the exercise method that suits us, such as walking, jogging, swimming, etc., and insist on doing it 3-5 times a week for more than 30 minutes each time. Pay attention to moderation when exercising and avoid overexertion.
Quit smoking and limit alcohol
Both smoking and excessive alcohol consumption can lead to elevated blood lipids and an increased risk of cardiovascular disease. Therefore, we should resolutely quit smoking and limit alcohol intake to protect cardiovascular health.
Be in a good frame of mind
Psychological stress and mood swings may lead to elevated blood lipids. We should learn to adjust our mindset, maintain a positive and optimistic mood, and avoid excessive anxiety and stress. You can relax and relieve stress by participating in hobbies, social activities, etc.