Aunt Wang is 65 years old and was a primary school teacher before she retired. After retirement, she enjoys traveling with her wife and enjoying her retirement. However, the physical examination report some time ago made her a little worried: she was diagnosed with hyperlipidemia. The doctor told her to pay attention to her diet, especially meat. This made Aunt Wang, who loves to eat braised pork, difficult: can't she eat meat again in the future?
With this question, Aunt Wang came to the nutrition consultation room of the community hospital. After listening patiently to her confusion, the doctor Liu Qiang said with a smile: "Aunt Wang, high blood lipids do not mean that you can't eat any meat. The key is to choose the right meat and eat the right amount. ”
Dr Lau went on to explain, "High blood lipids mainly refer to high levels of cholesterol and triglycerides in the blood. Too much of these substances can be deposited on the walls of blood vessels, forming atherosclerosis, increasing the risk of cardiovascular and cerebrovascular diseases. Diet is an important means of controlling blood lipids, but it does not mean that all meat should not be eaten. Choose low-fat and high-protein meat, control your intake, and enjoy the delicious taste without increasing blood lipids. ”
Aunt Wang breathed a sigh of relief when she heard this, but she asked again: "Then what kind of meat can be eaten, and what kind of meat should be eaten less?" Dr. Liu nodded and said, "That's a good question." Patients with hyperlipidemia should pay special attention to avoid foods high in saturated fat, trans fat and sugar. Next, let me tell you more about it. ”
Basic concepts and harms of hyperlipidemia
Hyperlipidemia is when the concentration of cholesterol and triglycerides in the blood is too high and beyond the normal range. It is a common metabolic abnormality with a high incidence in middle-aged and elderly people. The main components of hyperlipidemia include low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides.
LDL cholesterol, often referred to as "bad" cholesterol, deposits on the walls of blood vessels, forming atherosclerotic plaques that narrow and harden blood vessels. Atherosclerosis is one of the leading causes of cardiovascular diseases, such as coronary heart disease, myocardial infarction and stroke.
HDL cholesterol, known as the "good" cholesterol, helps transport cholesterol from the walls of blood vessels to the liver for metabolism, thereby reducing the risk of atherosclerosis. Therefore, maintaining high levels of HDL cholesterol is important for cardiovascular health.
Triglycerides are a type of fat in the blood that is mainly converted from fats and sugars in the diet. When the body consumes more energy than it consumes, the excess energy is converted into triglycerides and stored in fat cells. High triglyceride levels also increase the risk of atherosclerosis.
The harm of hyperlipidemia should not be underestimated. First, it can lead to atherosclerosis, where the plaque in the lining of the artery becomes thicker and thicker over time, and may even rupture, forming blood clots and blocking blood vessels. Blockage of the coronary arteries can lead to myocardial ischemia, which can lead to myocardial infarction in severe cases; Blockage of cerebral arteries can lead to stroke, resulting in severe brain damage and even death
In addition, high blood lipids can also affect the blood supply to various organs throughout the body. High blood lipids will increase the metabolic burden of the liver, which may cause fatty liver; At the same time, the pancreas' ability to secrete insulin is also affected, increasing the risk of abnormal glucose metabolism.
The key to preventing and controlling hyperlipidemia lies in dietary regulation and lifestyle changes. In terms of diet, reducing the intake of saturated fat and trans fat, and increasing the intake of dietary fiber and unsaturated fatty acids, is very effective in controlling blood lipids. In terms of lifestyle, increasing exercise, quitting smoking and limiting alcohol, and maintaining a normal weight can all help reduce blood lipid levels.
The scientific basis for eating meat in moderation
Many people with hyperlipidemia believe that in order to control their blood lipids, they must completely abstain from all meat. This perception is not entirely true. Eating certain types of meat in moderation not only does not negatively affect blood lipids, but can provide important nutrients that the body needs.
First of all, protein is an essential nutrient for the human body and is involved in muscle repair, immune function, and a variety of metabolic processes. Meat is a source of high-quality protein, and cutting it out completely can lead to insufficient protein intake, which can affect your health. Choosing low-fat, high-protein meats, such as fish and skinless chicken, can meet protein requirements without significantly increasing blood lipid levels.
Fish, especially deep-sea fish such as salmon, herring, salmon, etc., are rich in omega-3 fatty acids. This unsaturated fatty acid helps lower triglyceride levels and reduces the risk of cardiovascular disease. Studies have shown that moderate intake of omega-3 fatty acids can also raise HDL cholesterol levels, which has a positive impact on heart health.
Skinless chicken is another safer option. Skinless chicken is low in fat and rich in high-quality protein while containing a variety of vitamins and minerals. When cooking, try to use steaming, boiling, roasting, etc., and avoid frying to reduce the intake of extra fat.
In addition, red meat is not completely inedible. Choosing lean meat parts, such as beef tenderloin and pork tenderloin, and controlling the amount of meat consumed, can meet the taste needs without significantly increasing blood lipid levels. Red meat is high in iron, which helps prevent anemia, especially in older people.
Overall, moderate consumption of low-fat, high-protein meats, such as fish, skinless chicken, and lean red meat, can help provide essential nutrients and support a healthy lifestyle. The key is to choose the right type and control the amount of meat you eat, and avoid excessive intake of high-fat and high-calorie meat.
3 foods to be cautious about
In the management of hyperlipidemia, diet control is key. Here are three foods that need to be taken with special caution to avoid elevated blood lipid levels and an increased risk of cardiovascular disease.
Foods high in saturated fatty acids
Foods high in saturated fatty acids include red meat, organ meats, full-fat dairy products, cream, etc. Excessive intake of these foods can lead to elevated LDL cholesterol, increase the risk of atherosclerosis, and ultimately lead to serious health problems such as heart disease and stroke. To control blood lipids, it is advisable to reduce the intake of these foods and try to choose lean meats, skinless poultry and low-fat or skimmed dairy products.
High in trans fat foods
Trans fats are mainly found in fried foods, some margarines, baked goods such as pastries, biscuits. Trans fats not only significantly increase LDL cholesterol, but also lower HDL cholesterol, which significantly increases the risk of cardiovascular disease. Therefore, patients with hyperlipidemia should try to avoid foods containing trans fats. Choosing healthy cooking oils, such as olive oil and coconut oil, can effectively reduce trans fat intake. At the same time, try to choose healthy cooking methods, such as steaming, boiling, baking, etc., and avoid fried foods.
High-sugar foods
High-sugar foods include desserts, candies, sugary drinks, some processed foods, etc. A diet high in sugar can cause fluctuations in blood sugar levels and is associated with high triglyceride levels. Long-term high-sugar diet not only affects blood lipid control, but also may lead to obesity, abnormal glucose metabolism and other problems, which further increases the risk of cardiovascular disease. To better control blood lipids, the intake of high-sugar foods should be minimized. Choose natural sweeteners, such as fruits, as an alternative to high-sugar snacks to meet your sweet tooth needs. Limiting the intake of added sugars and paying attention to the sugar content information on food labels are also important ways to control sugar intake.
Patients with hyperlipidemia should be especially vigilant against the intake of foods high in saturated fatty acids, trans fats and sugars, so as to more effectively control blood lipid levels and prevent the occurrence of cardiovascular diseases. In terms of dietary choices, it is necessary to pay attention to balance, choose more low-fat, high-fiber foods, and maintain a healthy lifestyle, such as regular exercise, quitting smoking and limiting alcohol, etc., to improve health in an all-round way.