Advice from 95 experts on reducing blood lipids: Eat well

According to the "China Guidelines for Blood Lipid Management (two0twothree)", the overall prevalence of dyslipidemia among adults in China is as high as threefive.six%

According to the "China Guidelines for Blood Lipid Management (two0twothree)", the overall prevalence of dyslipidemia among adults in China is as high as threefive.six%.

What should people with abnormal blood lipids do? Recently, ninefive experts participated in the writing of a 'dietary advice'. Life Times(Search for "LT0threeeightfive" on WeChat to follow)Interview experts to teach you how to reduce blood lipids to normal levels while eating well.

Interviewed experts

Jin Hui, Director of Clinical Nutrition Department, Affiliated Hospital of Southeast University

Zhang Haicheng, Chief Physician of the Department of Cardiology at Peking University People's Hospital

Author of this article: Tian Yuting, journalist from Life Times

Editor of this article: Bian Lei

Abnormal blood lipids usually refer to elevated levels of total cholesterol and/or triglycerides in the serum, mainly including hypercholesterolemia, hypertriglyceridemia, high-density lipoprotein cholesterol, and low high-density lipoprotein cholesterol.

The Clinical Nutrition and Health Branch of the China Health Management Association and other organizations have released the "Consensus of Medical Nutrition Management Experts on Blood Lipid Disorders", with ninefive experts participating in the writing, providing specific guidance for the diet of patients with blood lipid disorders:

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Eat less and be a short-term vegetarian

Overweight or obese patients with dyslipidemia, as well as non obese middle-aged and young patients with dyslipidemia, are recommended to adopt energy limited dietary interventions,Recommended Mediterranean cuisine.

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Mediterranean cuisine advocates eating more fresh fruits and vegetables, among which vegetables can be blanched, mixed, or boiled before consumption. In daily diet, it is important to ensure a full grain intake, with less red meat and more white meat, and eat enough eggs, milk, beans, and nuts.

Dietary advice

Short term (four weeks) vegetarian interventions are recommended for individuals with dyslipidemia, such as fish vegetarian (eating fish, milk, and eggs), lactoegg vegetarian (eating milk and eggs), and vegan, all of which can help reduce blood lipid levels.

Elderly people should not excessively pursue low weight, and their diet should focus on muscle gain. They can eat more high-quality protein and exercise appropriately.

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Pay attention to the combination of thick and thin staple foods

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Whole grains are usually not finely processed or retain intact grain particles after processing, with bran, germ, endosperm, and natural nutrients. Millet, corn, oats, and other grains are all considered whole grain grains.

Dietary advice

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Half a catty of fruits and one catty of vegetables every day

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Dietary advice

You should consume at least fourfive0-five00 grams of vegetables every day, and eat more dark green vegetables such as rapeseed, spinach, and chicken hair vegetables. When eating tuberous vegetables, reduce the main food intake appropriately.

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When cooking, do not fry or braise.

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Eat fish at least twice a week

Research has shown that consuming red meat is associated with an increased risk of dyslipidemia, while consuming processed meat is associated with an increased risk of all cause death. However, consuming fatty fish rich in polyunsaturated fatty acids can improve heart metabolism.

Dietary advice

When choosing meat, people with dyslipidemia should first choose high-quality proteins such as fish and cook them by steaming and stewing.

The daily intake of poultry and livestock meat should not exceed sevenfive grams, and it is recommended to choose lean meat for red meat.

Reduce the intake of fried barbecue food and animal offal, and eat less or no processed meat products.

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Tofu soybean milk never leaves the table

The traditional Chinese diet emphasizes that "grains are suitable for nourishment, and losing beans is bad", which is sufficient to demonstrate the high nutritional value of beans. Eating legumes not only supplements protein, but also helps regulate blood lipids.

The American Journal of Clinical Nutrition once published a study stating that soy protein rich in isoflavones can significantly reduce serum levels of total cholesterol and "bad cholesterol". According to the research published in the journal of Modern Preventive Medicine, drinking soybean milk can improve the "bad cholesterol" and triglyceride levels of young men more than drinking milk.

Dietary advice

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Egg limit, one per day

Eggs are rich in essential nutrients for the human body and have a high cholesterol content.

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Dietary advice

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It is best to eat eggs boiled in water to retain nutrients to the greatest extent, add less salt, soy sauce and other seasonings, and eat less salted and fried eggs.

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Try more olive oil and tea oil

Edible oil sources can be divided into vegetable oil and animal oil, the former including soybean oil, peanut oil, olive oil, etc., which are rich in unsaturated fatty acids; The latter includes lard, butter, butter, etc., with a higher content of saturated fatty acids.

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Dietary advice

It is best to choose edible oil with high levels of unsaturated fatty acids for cooking, and then match it with oil control pots and non stick pans to control the daily oil consumption.

Eat less takeout on weekdays and choose light dishes even when dining out.

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Reduce alcohol consumption and drink light tea

Many people enjoy drinking a few glasses of wine during holidays or gatherings with family and friends. Studies have found that heavy drinking can increase the incidence rate and mortality of cardiovascular diseases.

Drinking these beverages regularly can significantly reduce "good cholesterol" levels, increase "bad cholesterol" levels, and increase the risk of developing hypertriglyceridemia.

Dietary advice

People with abnormal blood lipids should not drink alcohol. Don't drink carbonated drinks, sugary drinks, and artificial sweetened drinks too much.

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Smart selection of nutritional supplements

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Individuals with abnormal blood lipids should receive personalized supplementation under the guidance of a professional doctor.

Dietary advice

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