Low-density lipoprotein (LDL) is a cholesterol carrier in the blood that transports cholesterol from the liver to all parts of the body. When LDL levels are too high, it increases the risk of cardiovascular disease. This article will explain in detail why LDL is high and provide some dietary advice to help you improve it.
1. Reasons for high LDL
1. Genetic factors: People with a family history of cardiovascular disease tend to have higher LDL levels.
2. Unhealthy diet: Foods high in fat, cholesterol, and sugar can increase LDL production.
3. Lack of exercise: Exercise can boost cholesterol metabolism, and lack of exercise can lead to increased LDL levels.
4. Obesity: Being overweight increases the burden on the heart and promotes the production of low-density lipoproteins.
5. Smoking: Smoking damages the endothelium of blood vessels and promotes LDL oxidation, which increases the risk of cardiovascular disease.
6. Diabetes: Diabetic patients have severe insulin resistance, which can easily lead to an increase in LDL levels.
2. Dietary Advice
1. Reduce saturated and trans fat intake: Saturated and trans fats promote LDL production. Foods rich in these two fats, such as fried foods, cream, butter, processed meats, etc., should be avoided as much as possible.
2. Increase dietary fiber intake: Dietary fiber can help lower LDL levels. Eat more fiber-rich foods such as whole grains, legumes, vegetables, and fruits.
3. Moderate intake of high-quality protein: High-quality protein can help lower LDL levels. Foods rich in high-quality protein such as fish, chicken, duck, and tofu can be eaten.
4. Control your cholesterol intake: High-cholesterol foods can increase LDL levels. The intake of high-cholesterol foods such as egg yolks and organ meats should be limited.
5. Limit sugar intake: Too much sugar can cause blood sugar to rise, which indirectly affects LDL levels. Sugar intake, especially sugar-sweetened beverages and desserts, should be reduced.
6. Drink alcohol in moderation: Drinking alcohol in moderation is good for the cardiovascular system, but excessive alcohol consumption can lead to increased LDL levels. It is recommended to drink no more than 25 grams of alcohol per day.
7. Stay hydrated: Adequate hydration helps maintain blood circulation and lowers LDL levels. Drink at least 8 glasses of water a day.
8. Pay attention to your diet: Eating a balanced diet with enough vitamins and minerals can help lower LDL levels.
3. Adjustment of living habits
1. Increase exercise: Get at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week.
2. Control your weight: Keep your weight within the normal range through proper diet and exercise.
3. Quit smoking: Smoking can damage blood vessels and increase LDL levels.
4. Manage blood sugar: Diabetic patients should strictly control their blood sugar and reduce their LDL levels.
Summary: High LDL is a risk factor for cardiovascular disease. By adjusting diet and improving lifestyle habits, LDL levels can be effectively reduced and the risk of cardiovascular disease can be reduced. In terms of dietary conditioning, we should reduce the intake of saturated fat and trans fat, increase the intake of dietary fiber and high-quality protein, control the intake of cholesterol and sugar, drink alcohol in moderation, maintain sufficient water, and pay attention to dietary matching. At the same time, increase exercise, control weight, quit smoking, and manage blood sugar to achieve better conditioning results.