"Zhang Wei, have you stolen anything good things recently?" Dr. Liu looked at the physical examination report in his hand and asked Zhang Wei half-jokingly.
Zhang Wei touched his stomach and smiled a little embarrassedly, "Doctor Liu, I really haven't been able to hold back recently, and I have eaten a lot of animal offal and eggs. ”
Dr. Lau frowned slightly and reminded, "These foods all contain high cholesterol, and your medical check-up results show that your cholesterol level is already high, so you need to be very careful. ”
Zhang Wei became nervous after hearing this, "Then what should I do now?"
Dr. Liu put down the report and said seriously, "From now on, you need to adjust your eating habits, reduce the consumption of these high-cholesterol foods, and at the same time increase the amount of exercise. I'll give you some specific advice, but it's up to you to execute it. ”
Zhang Wei nodded, determined to change his eating habits.
01
High-cholesterol foods are potentially harmful to human health, especially the cardiovascular system. The following are the possible harms of high-cholesterol foods:
Increased risk of atherosclerosis: Excessive intake of high-cholesterol foods can lead to an increase in blood cholesterol levels. Cholesterol builds up in the walls of blood vessels, gradually forming atherosclerotic plaques that block blood flow and can lead to an increased risk of heart disease and stroke.
Cardiovascular disease: An important risk factor for cardiovascular disease is persistently high cholesterol levels. It can lead to serious health problems like coronary heart disease, myocardial infarction, angina, etc.
Cerebrovascular disease: High cholesterol can also lead to narrowing or blockage of blood vessels in the brain, which increases the risk of stroke (stroke).
Increased burden on the kidneys: High cholesterol levels can impair kidney function because the kidneys need to filter and eliminate excess cholesterol.
Affect liver function: Cholesterol is mainly synthesized and metabolized in the liver, and a long-term high-cholesterol diet may increase the burden on the liver and even lead to diseases such as fatty liver.
02
High-cholesterol foods mainly include the following categories:
Animal internal organs: such as liver, kidneys, etc., these organs contain high cholesterol. For example, the amount of cholesterol in pork liver can be as high as hundreds of milligrams per 100 grams.
High-fat meat: including beef, lamb, pork and other red meats, especially processed meat products such as sausages and sausages, these foods are not only rich in saturated fat, but also high in cholesterol.
Full-fat dairy products, such as whole milk, cream, cheese, etc., are relatively high in fat and cholesterol.
Egg yolk: The yolk of eggs, duck eggs, goose eggs and other eggs is rich in dietary cholesterol. Although egg yolks also contain other important nutrients, they should still be consumed in moderation.
Other high-fat foods, including butter, margarine, and other cooking oils, as well as some seafood such as squid and various types of fish roe, such as black fish roe, are also high in cholesterol.
03
Adjust your diet
Reduce your intake of high-cholesterol foods: Avoid eating too many high-cholesterol foods such as organ meats, egg yolks, and fish roe. For example, animal organ meats such as pork liver and fish roe are high in cholesterol and it is recommended to consume no more than a certain amount per week.
Increase foods rich in dietary fiber: Eat more fruits and vegetables that are rich in dietary fiber, such as apples, celery, and cucumbers.
Choose healthy sources of fats: Moderate intake of healthy fats, such as olive oil, fish oil, and other foods rich in unsaturated fatty acids, can help lower cholesterol.
Maintain a balanced diet: Make sure your diet contains enough protein, carbohydrates, vitamins, and minerals to maintain good health.
Intensify your workouts
Get at least 150 minutes of moderate-intensity aerobic activity per week, or more than an hour of vigorous-intensity aerobic activity.
Strength training helps increase muscle mass, which in turn increases basal metabolic rate, which is great for lowering cholesterol levels.
Note: The health and wellness suggestions in the article are for reference only (part of the picture is from the Internet, and the infringement contact is deleted)