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In this age of foodies, who hasn't heard the word "cholesterol"? As we all know, high cholesterol seems to have become a common problem for modern people. Have you ever thought that those seemingly harmless daily diets are actually "invisible cholesterol users"?
I often hear middle-aged and elderly people complaining, "If you don't eat this, what can you eat?" "Let's talk about where cholesterol hides and how to avoid these pitfalls.
Do you know? Some seemingly healthy foods have equally alarming cholesterol levels. In their daily lives, many middle-aged and elderly people are accustomed to those traditional eating habits and indiscriminate indiscriminate intake of various foods, and as a result, they unconsciously become the "victims" of high cholesterol.
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For some retirees who love seafood, their daily dinner is a large plate of stir-fried shrimp, which is delicious but has a surprisingly high cholesterol content.
Over time, cholesterol levels in the body rose silently, until one day when the physical examination report came out, the doctor frowned and told them that they needed to adjust their diet. At this time, it dawned on them that the problem had long been lurking in their daily plates.
Or, some elderly people like to drink milk and think it is a healthy choice. However, if you choose whole milk, the amount of cholesterol also increases. If you are not careful, it may adversely affect blood lipids.
High cholesterol was actually a quiet thief in the early days. It doesn't tell you directly that it's coming, but rather slowly accumulates in your veins, accumulating fat and cholesterol. This process is called atherosclerosis, and it's like there's too much dirt in the pipes, and the water flow is about to be blocked.
If this goes on for a long time, the blood vessels will become hard and narrow, and blood circulation will be greatly affected. As a result, you may develop a heart attack. Similarly, if a blood vessel in the brain is blocked, that can lead to a stroke. These are big problems, but they're usually brewing long before the symptoms become apparent.
So, while high cholesterol itself may not make you feel sick right away, it's doing something big behind the scenes. The best course of action is to have regular check-ups, maintain a healthy lifestyle, and don't give the thief a chance!
Many people consume a lot of sweets and processed foods in their daily diets, and the hidden sugars and fats converted to cholesterol in these foods are also invisible killers of health. Although sweets are good, they are a typical "sweet burden", and excessive amounts will make the liver work overtime to convert sugar into fat, which indirectly pushes up cholesterol.
Understanding the hidden sources of cholesterol in these everyday foods is essential for maintaining our health. Instead of being overly afraid of food, we need to make smarter choices and consume them in a balanced way so that we can enjoy a healthy life.
When we talk about cholesterol, most people's attention is focused on obvious foods such as fatty meats, butter, etc. However, the real "big cholesterol" is often hidden in those unexpected foods, which can be difficult to guard against.
Today, we're going to explore foods that may seem harmless, but in fact can have a significant impact on our cholesterol levels.
Coffee. Although coffee itself does not contain cholesterol, coffee beans produce a substance called caffeine oil during the roasting process, which can affect cholesterol synthesis in our body. In particular, those who prefer to drink strong coffee or coffee brewed without a filter are more likely to consume more caffeine oil.
Let's look at eggs – especially egg yolks. The high cholesterol content in egg yolks has been the focus of discussion. For those who have a high cholesterol absorption rate or are at risk of cardiovascular and cerebrovascular diseases, it is still necessary to control the intake of egg yolk.
Oats, a healthy food that many people love, are also a sophisticated example. Oats themselves contain a lot of soluble fiber, which has been shown to help lower LDL levels in the blood.
However, when oats are eaten with high-fat foods such as whole milk or butter, their cholesterol-lowering benefits may be negated. Therefore, when choosing oats for breakfast, the choice of pairings is equally important.
Let's talk about vegetable oils that you may not have noticed too much. Many vegetable oils on the market, such as corn oil, sunflower oil, etc., although advertised as "cholesterol-free", are indeed technically cholesterol-free.
However, the high levels of polyunsaturated fatty acids in these oils and fats may be processed to form trans fatty acids, which can also lead to increased LDL levels in the body and increase the risk of heart disease. Therefore, even vegetable oils should be used in moderation and with as little processing as possible.
By understanding the cholesterol story behind these foods, we can make more informed dietary choices. As with any other complex issue in life, understanding the full picture and making informed decisions is key to maintaining good health. Now let's explore some foods that may not be so common, but can be effective in lowering cholesterol.
Nori. Seaweed is rich in minerals, vitamins, and fiber, which are great health benefits. Seaweed also contains special bioactive substances that help regulate blood lipids.
Goji berries, a common ingredient in traditional Chinese medicine. Goji berries are rich in antioxidants such as β-carotene, vitamin C, and vitamin E, which help prevent the deposition of cholesterol in the lining of blood vessels.
Goji berries can also boost heart health by increasing levels of high-density lipoprotein (HDL), which is what we call good cholesterol. Claret. While drinking alcohol always needs to be done in moderation, there are some compounds in red wine that have heart health benefits. Of course, this drinking must be done in moderation, as excessive alcohol consumption can lead to other health problems.
After understanding these foods, we can see that healthy eating is not as simple as reducing this and increasing that. It's more about choosing the right foods and consuming them in the right way at the right time.
Each food has its own unique nutrient profile and health benefits, and understanding these can help us better create a diet plan, not just for lower cholesterol, but for overall health.
By adjusting our eating habits and choosing these foods that can help us lower our cholesterol, we can not only improve our heart health, but also enhance our overall quality of life.
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Resources
[1] Tian Yan. Effect of chlorogenic acid on cholesterol and bile acid metabolism in hepatocytes of calves treated with high free fatty acids, 2024-07-03