As the saying goes, "food is good medicine", and the culture of food therapy and health care has a long history. The key to recuperating the body, curing diseases and stabilizing health is to combine food and medicine with food and medicine, reasonably match daily diet, and develop good eating habits. Today, let's talk about hyperlipidemia with "good dietary therapy".
An accidental, blood lipids are elevated?
To know
High blood lipids are just the "shallow waters" of a health crisis
If left alone
Na Done
Various cardiovascular diseases such as coronary heart disease and stroke
"Coming to the door" one after another
That's a big problem
And the initiator of elevated blood lipids
It could be a bad diet
Today's article will teach you
How to take high blood lipids
Eat it again
Hyperlipidemic dietary principles
01
Control total energy intake
Total energy should be based on body weight, increase exercise appropriately, and control body weight within the ideal range.
Ideal weight = height - 105 (kg)
02
Limit fat and cholesterol intake
Generally, it is advisable to eat less pork, and you can eat some lean meat such as chicken, rabbit, beef, and sheep, and eat more marine fish. Vegetable oil is the choice of cooking oil, soybean oil is preferred, peanut oil and corn oil are also available. The cholesterol content of animal organs and brains is high, so try not to eat it, and the egg yolk is up to one per day.
03
Moderate amounts of protein and carbohydrates
Protein should choose plant protein, especially soybean protein, which has a good hypolipidemic effect.
Carbohydrates can account for about 55% of total energy, especially sucrose and fructose are more easily converted into triglycerides than starch, so you should eat less sweets and sugary drinks.
04
Adequate vitamins, minerals, and dietary fiber
It is recommended to eat more fresh vegetables and fruits, and eat some coarse grains and miscellaneous grains appropriately. The sitosterol and dietary fiber in plant foods can affect the absorption of cholesterol by the machine, thereby lowering cholesterol levels.
05
Diet management
The diet should be light and less salty, and the daily salt amount should be <6g.
06
Drink less alcohol and drink more tea
Alcohol promotes the liver to synthesize more triglycerides and LDL; Tea contains tea polyphenols and other components, which can reduce the deposition of cholesterol in the artery wall and fight thrombosis.
Hyperlipidemic food choices
Food should be used
Foods rich in dietary fiber: melon vegetables (loofah, pumpkin, winter melon, etc.), leafy vegetables (cabbage, lettuce, celery, leeks, etc.).
Fruits: apples, citrus, pineapples, bananas, etc.
Cereals and legumes: legumes (black beans, soybeans, etc.), cereals (wheat, buckwheat, oats, etc.).
Deep-sea fish rich in polyunsaturated fatty acids: yellow croaker, hairtail, saury, sea bass, grouper, cod, eel, tuna, salmon, sea bream, flounder, etc.
Milk and dairy products: milk, fresh milk, yogurt, cheese.
Beans and soy products: soybeans, soybean milk, tofu, bean curd, bean curd, natto, dried tofu, tofu skin, soybean flour, soy sauce, edamame, frozen tofu, etc.
Vegetable oils should be used for edible oils, such as soybean oil, peanut oil, corn oil, tea oil, olive oil, etc.
If fish oil is supplemented alone, vitamin E should be added at the same time to prevent lipid peroxidation.
Tea: Especially green tea, which has obvious hypolipidemic effect and can be eaten often.
Avoid (sparing) food
Animal fats and fats (except fish oil): lard, butter, sheep fat, etc.
Animal offal (especially brain) with high cholesterol content: pig brain, cow brain, sheep brain, pig kidney, pig liver, pig lung, pig intestine, etc.
Eggs: egg yolks, salted eggs, etc.
Seafood: caviar, crab roe, clams, etc.
Fried food: fried dough sticks, fried cakes, fried chicken, fried tofu skin, etc.
Milk: cream, butter, etc.
Others: sauces, pickles, high salt.
Reference: Shokuichi
-- Diet Prescription --
Breakfast
豆浆煮熟麦片（豆浆100ml，燕麦片20g，白糖10g）
Flower roll 50g
Lunch
100g of rice
100g of steamed fish
Stir-fried rape 150g
Dinner
100g steamed buns
Roasted potatoes with chicken nuggets (50g chicken, 150g potatoes)
番茄豆腐汤（番茄100g，豆腐25g）
Apple 125g
Reference: Shokuji
-- Diet Prescription --
Breakfast
100g of bread
Western-style omelette (40g egg, 15g onion, 15g mushroom, 20g tomato, 6g peanut oil)
牛奶燕麦片（燕麦片25g，鲜奶20-50g）
Lunch
Multigrain rice (150g of rice, 25g of adzuki beans)
Roasted tofu with sliced pork and shiitake mushrooms (80g lean pork, 5g shiitake mushrooms, 100g tofu)
Konjac flowers (25g of konjac, 10g of raw peanuts, 50g of green onions, 25g of carrots)
Dinner
Vegetable and meat buns (wheat flour 150g, Chinese cabbage 200g, green onion 20g, sesame oil 15g, lean pork 40g, rump meat 20g)
Purple rice porridge (black rice 25g)
Pickles (15-20g)
Reference: Shokusan
-- Diet Prescription --
Breakfast
100g of baked cakes
Tofu brain 250g
Cucumber mixed with peanuts (cucumber 75g, peanuts 10g)
Lunch
100g of rice
100g steamed yam or sweet potato
Tomato and egg soup (50g tomatoes, 15g eggs)
Stir-fried rape 100g
Dinner
Braised fish 70g
75g of polenta
Braised double mushrooms (shiitake mushrooms 40g, fresh mushrooms 40g, broccoli 20g)
Sea rice spinach soup (50g spinach, 5g dried shrimp)
Jellyfish radish (jellyfish skin 50g, white radish 70g)
- Guidance in this issue: Hou Bo, medical oncologist of the First People's Hospital of Chun'an County
- Contributed by: Chun'an County Health Bureau
- Please indicate "Healthy Hangzhou"
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