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In the process of exploring healthy eating, we often come across some confusing claims, such as those who say that "peanuts are the invisible killer of health." Many people may be surprised to hear this, as peanuts have always been considered a wholesome food in many cultures.
When your doctor tells you that your blood lipids are high, this seemingly scary information suddenly becomes very important. High blood lipids are when cholesterol or other fatty substances in the blood are outside the normal range. This condition may increase the risk of heart disease or stroke.
As for peanuts, they are actually a nutritious food that contains a lot of unsaturated fatty acids, which are especially good for the heart and can help lower the level of bad cholesterol in the blood while raising good cholesterol. Therefore, eating peanuts in moderation can bring many health benefits to most people.
The word "in moderation" is particularly crucial. If consumed in excess, especially if high blood lipids have been diagnosed, the high fat content in peanuts may lead to a further increase in blood lipids. Therefore, it is crucial for people with high blood lipids to adjust their total fat intake in their daily diet, especially to reduce their intake of saturated and trans fats.
How to intelligently manage your fat intake in your daily diet. More often than not, many people don't have enough awareness of the amount of hidden fat in their daily foods. For example, common fried foods, high-fat meats, etc., these are high-fat food sources, and most of them are unhealthy saturated fats or trans fats, which are extremely bad for controlling blood lipids.
When blood lipids are high, it is helpful to choose low-fat meats (such as chicken breast) in your daily diet and increase your intake of whole grains and fresh fruits and vegetables. Whole grains, fruits and vegetables are not only rich in fiber, but they can also help lower cholesterol in the body and further aid in blood lipid management.
Proper physical activity is also an effective way to control blood lipids. A healthy diet combined with regular exercise can significantly improve blood lipid profile and reduce the risk of cardiovascular disease.
Peanuts are not the "invisible killer" of high blood lipids, the key is to grasp a reasonable intake. Remember, eating a balanced and moderate diet is central to maintaining a healthy lifestyle. Certain foods should not be avoided altogether because of one-sided information, but can be effectively managed through a more comprehensive understanding and reasonable dietary adjustments. This is the right way to fight hyperlipidemia.
When it comes to maintaining cardiovascular health, we often overlook the hidden culprits in our daily diet. Why they pose a threat to our blood lipids and cardiovascular health, and how we can avoid them wisely.
Those foods that have added excessive amounts of industrial sugar. What you may not know is that these invert sugars, which are added to countless processed foods, including your favorite candies, desserts, and certain carbonated beverages, are behind the sharp rise in blood sugar. Not only do they raise blood sugar quickly, but they also increase blood lipids, putting extra load on the cardiovascular system.
Long-term intake of large amounts of this sugar can make your blood vessel walls stiffer and less flexible, which can greatly increase the risk of heart disease and stroke. Therefore, reducing the intake of these foods is extremely important to maintain blood sugar and lipid balance.
Those fried foods. While their enticing aroma is often hard to resist, you may not realize how the high amounts of trans fatty acids and free radicals in these foods can cause damage to your blood vessels.
Chemicals produced during the frying process of fried foods, such as acrylamide, not only cause severe nutrient loss, but also may trigger an inflammatory response in the body and accelerate the process of arteriosclerosis, which is directly linked to the development of heart disease.
Excessive intake of red meat is also a topic of concern. In particular, processed red meat, such as sausages and hot dogs, is rich in saturated fat and cholesterol, and the accumulation of these components in the body can directly lead to an increase in blood lipids and increase the burden on the heart.
These foods may release carcinogens, such as heterocyclic amines, during high-temperature cooking, and the harm to the body is incalculable if ingested in the long term.
Drinking. Excessive alcohol consumption is a completely different situation. Long-term heavy drinking is the invisible enemy of the heart and blood vessels. Excessive alcohol consumption can continue to raise blood pressure, causing the heart to struggle under stress and disrupting its normal beating rhythm. In this state, the threat of cardiomyopathy and stroke can become a reality at any time.
To complicate matters further, alcohol can alter the body's response to toxins, putting the liver under heavier detoxification pressure, which affects the normal metabolism of blood lipids.
Problems with high-salt diets. High salt can not only cause an increase in blood pressure, but also interfere with the body's water balance, increase the burden on the heart, and pose a serious threat to maintaining normal blood pressure and heart health. Although salt is indispensable in food, excessive salt intake is indeed an important cause of cardiovascular disease.
We can see that in order to maintain good blood vessel health, it is not enough to increase the intake of beneficial foods, but more importantly, it is more important to consciously avoid those foods and habits that are harmful to blood vessels. It's not just a dietary choice, it's a healthy lifestyle.
Everyone should develop a suitable diet plan according to their own health status, so that the purpose of preventing cardiovascular disease can be truly achieved.
When it comes to vascular health, not only do we need to avoid certain harmful foods, but we also can't ignore those vegetables that are beneficial to blood vessels. However, you may not expect that some seemingly ordinary vegetables are actually superheroes who protect blood vessels!
Broccoli is especially good for the heart. Broccoli is rich in vitamins K and C, nutrients that not only help strengthen bones, but also increase the body's antioxidant capacity, which protects against blood vessel damage caused by free radicals. Broccoli also contains a compound called glucosinolate, which enhances the body's ability to detoxify and reduces the damage to blood vessels caused by toxic substances.
Carrots are rich in β-carotene, which can be converted into vitamin A in the body β, which helps maintain good vision and skin health, as well as the cardiovascular system. It can help reduce oxidative stress and reduce the risk of cardiovascular disease.
What these vegetables have in common is that they are all rich in fiber, vitamins, and minerals, which are necessary for maintaining the health of your blood vessels. Increasing your daily intake of these vegetables in your daily diet not only provides essential nutrients, but also helps reduce the risk of cardiovascular disease.
Although it is necessary to control the harmful components in food, at the same time, increasing the intake of these beneficial vegetables can fundamentally help us protect the cardiovascular system and avoid the occurrence of diseases. Incorporate it into your daily diet to make our blood vessels healthier!
What do you think about hyperlipidemia? Welcome to discuss in the comment area!
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[1] Wang Hua, Cai Guoliang. Progress in evidence-based research on the combination of exercise and diet in the intervention of hyperlipidemia, Sichuan Sports Science, 2022