Source: Dr. Xu talks about popular science
Disclaimer: The copyright of this article belongs to the original author, if there is a source error or infringement of your legitimate rights and interests, you can contact us, we will deal with it in time.
One sunny afternoon, Mr. Zhang walked into my office with a confused face. The middle-aged man, who is in his fifties, told me that despite years of insisting on a light diet, with vegetables and fruits on his daily table and almost no touch with greasy food, his cholesterol levels remained high and even showed an upward trend during a recent physical examination. This result shocked and puzzled him, because in his opinion, he had achieved restraint and adjustment in his diet.
Mr. Zhang's confusion is not unique. In fact, many people struggle to eat a healthy diet, only to find that their cholesterol levels are not under control as expected, and even rebound. Why is this so? Could it be that our understanding and practice of light eating has been wrong for many years?
The Truth About Cholesterol: A Few Things You Don't Know
Before we talk about how to control cholesterol through diet, we first need to understand cholesterol itself. Cholesterol is a lipid that is essential for maintaining the normal physiological functions of the human body. It is involved in the construction of cell membranes, the synthesis of vitamin D, and the production of a variety of hormones, including sex hormones and cortisol. However, when cholesterol levels are too high, it can be deposited on the walls of blood vessels, increasing the risk of heart disease and stroke.
Cholesterol is divided into two main categories: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is often seen as "good" cholesterol because it helps bring cholesterol from the blood vessels back to the liver, where it is removed from the body. In contrast, LDL is considered "bad" cholesterol because it can form plaques on the walls of blood vessels, which increases the risk of cardiovascular disease.
Myths of a bland diet: The hidden cholesterol trap
Many people adopt a bland diet to control their cholesterol, only to find that their efforts seem to be in vain. Why? Here are some myths that can lead to this phenomenon:
Myth 1: Relying too much on low-fat foods
Many so-called low-fat or fat-free foods actually have a lot of added sugar or refined carbohydrates to improve the taste, and these ingredients are converted into fat in the body, which indirectly affects cholesterol levels. In addition, vegetable oils in certain low-fat foods may be partially hydrogenated and contain trans fats, which is extremely detrimental to cardiovascular health.
Myth 2: Ignoring the importance of dietary fiber
Dietary fiber, especially soluble fiber, is essential for lowering cholesterol levels. Soluble fiber forms a gelatinous substance in the digestive tract that binds to bile acids, which are mainly made up of cholesterol, thereby reducing cholesterol in the body. Ignoring foods rich in soluble fiber, such as oats, beans, apples, and pears, may be one of the reasons why a bland diet fails to lower cholesterol levels.
Myth 3: Excessive intake of simple carbohydrates
Even on a light diet, too much intake of simple carbohydrates (such as white bread, sweets, sweetened drinks, etc.) can lead to a rise in cholesterol levels. This is because simple carbohydrates are quickly converted into glucose, which enters the bloodstream and stimulates insulin secretion, which increases fat synthesis in the body and indirectly affects cholesterol levels.
Myth 4: Ignore the hidden fats in food
Many people tend to overlook the hidden fats in food when pursuing a bland diet. While some foods may appear to be low in fat on the surface, they may actually contain a lot of hidden fat. For example, certain salad dressings, dressings, baked goods, etc., may contain high-fat ingredients, and the intake of these invisible fats can directly affect cholesterol levels.