The "king of cholesterol" turned out to be it! I don't want my blood lipids to rise, so I eat less of these three foods
"Ouch, why are my old arms and legs becoming more and more useless?" Aunt Li, who had just finished the square dance, sat on a park bench and gasped and complained.
Recently, this feeling of powerlessness has become more and more obvious, and every time I dance, I always feel that my body is tired, and my steps are getting heavier and heavier.
Aunt Wang, a neighbor, is a careful person, and when she saw Aunt Li's worried look, she grabbed her and said, "Sister Li, what's wrong with you?
Aunt Li then told her about her recent physical discomfort, and after hearing this, Aunt Wang said with a worried face: "Then you have to go to the hospital to have a look, don't underestimate these small problems." ”
Aunt Li's heart tightened after hearing this, and she hurriedly ran to the hospital for an examination, and the results of the examination showed that Aunt Li's cholesterol was high, which made her worried.
"Doctor, what should I pay attention to?" Aunt Li asked nervously.
The doctor smiled and said, "Don't worry, Auntie. The main thing is that there are some foods that you have to eat less, they are the 'king of cholesterol'. ”
When Aunt Li heard the "King of Cholesterol", she immediately pricked up her ears. What kind of food is this, she thought to herself?
With the improvement of living standards, our diet is becoming richer and richer. However, this also brings a problem – high cholesterol.
High cholesterol has become a common problem, especially in middle-aged and elderly people.
So, what are the "cholesterol kings" hidden around us, and how should we adjust our diet to control cholesterol?
01
Cholesterol is a fatty substance that is mainly synthesized by the liver and ingested through food, and it is part of the structure of cell membranes and is essential for maintaining the stability and function of cells.
In addition, cholesterol is a precursor to the synthesis of certain hormones and vitamin D, and although cholesterol has an important physiological role in the human body, excess cholesterol is a health hazard.
When cholesterol levels in the body exceed normal levels, excess cholesterol gradually accumulates on the walls of blood vessels, forming plaques, a phenomenon called atherosclerosis.
These plaques can grow and harden over time, eventually leading to blockages in blood vessels and increasing the risk of serious diseases such as heart disease and stroke.
Therefore, controlling cholesterol intake in the diet and keeping cholesterol at normal levels is an important strategy to prevent these diseases.
02
1. Animal brain
Animal brain foods, such as pig brain, cow brain and sheep brain, are known as the "king of cholesterol" because of their extremely high cholesterol content.
For example, the cholesterol content in pig brain can reach 2571 mg/100 g, far exceeding that of other foods.
In addition, the cholesterol content of bovine brain and sheep brain is also as high as 2447 mg and 2004 mg/100 g, respectively.
These values far exceed the recommended daily intake, so it is essential to avoid animal brain foods for people at high risk of hypercholesterolemia or cardiovascular disease.
2. Eggs
Eggs, especially egg yolks. While egg yolks are a nutritious food that contains high amounts of lecithin, vitamins, and minerals, they are also rich in cholesterol, with one egg yolk containing about 185 mg of cholesterol.
Healthy people usually recommend eating one egg a day, but for people with diseases such as hypercholesterolemia, coronary heart disease, or cerebrovascular disease, the intake of eggs should be limited to 3 to 4 eggs per week.
3. Animal offal
Animal offal, such as pork liver, pork loin, pig lung, and various offal of cattle, sheep and chickens. The cholesterol content in these foods is also relatively high, with pork liver containing up to 1017 mg of cholesterol per 100 grams.
Although animal offal is a nutrient-dense food, due to its high cholesterol content, it is recommended that people at risk of cardiovascular disease minimize their consumption.
03
1. Mung bean sprouts
Mung bean sprouts are not only nutritious, but also contain vitamin C and dietary fiber, which promote cholesterol excretion.
These components in mung bean sprouts help remove waste from the body and promote the conversion of cholesterol into bile acid, which is subsequently excreted from the body.
2. Apples
Apples contain a lot of pectin, a soluble fiber that adsorbs excess cholesterol and helps it be excreted from the body.
In addition, the fructose and vitamin C in apples enhance the effects of pectin, which work together to lower blood cholesterol and triglyceride levels.
3. Salmon
Salmon is rich in omega-3 unsaturated fatty acids, which are effective in lowering blood triglyceride levels and raising HDL (the good cholesterol) levels.
In addition, salmon can also enhance the elasticity of blood vessels and prevent cardiovascular diseases. Freshwater fish such as carp are also recommended for lowering fats.
Although carp is high in fat, it is mainly unsaturated fatty acids, which are extremely beneficial for cardiovascular health, helping to remove "garbage" from blood vessels and lowering cholesterol levels.
4. Skinless chicken
Compared with red meat such as pig, beef, and sheep, white meat such as chicken contains more unsaturated fatty acids, which is more suitable for people with dyslipidemia.
Removing the skin of the chicken can drastically reduce fat intake, so chicken is a great choice for providing high-quality protein, especially when struggling to control cholesterol levels.
After learning this information, Aunt Li began to actively adjust her eating habits and insist on moderate exercise.
After a few months, her cholesterol levels were significantly lower and her physical condition improved.
As long as we can effectively control our cholesterol levels and maintain good health through reasonable dietary adjustments and lifestyle changes, let's take action together.