“The Importance of a Balanced Diet for Reducing Blood Fat and Improving Heart Health: Expert Tips and Advice”
2023-05-25 09:03:23
Diet is so important
In the improper diet that leads to the “three highs”, namely high blood fat, high blood pressure, and high blood sugar, high sugar and high sodium problems can be easily detected from the taste of the food. Even if you eat out, it is relatively easy to guard against, but high Hyperlipidemia caused by a fatty diet is more difficult to avoid clearly, because many foods that appear to be safe on the surface actually have hidden dangers that can increase the levels of “cholesterol” and “triglycerides”, which directly increase blood fat, Accumulation in blood vessels increases the risk of cardiovascular disease.
Michelle Nutrition Center registered dietitian Cai Leyi reminded everyone how to correctly avoid foods with hidden bad fats in the diet, and focus on eating ingredients containing unsaturated fats, so as to help reduce the crisis of hyperlipidemia, coronary heart disease, stroke, etc. Illness risk.
Is blood fat a bad thing? Is lower cholesterol better?
Registered dietitian Cai Leyi pointed out that blood lipid refers to the fat in the blood. There are two main types, namely cholesterol and triglyceride. Cholesterol is an important material to help the body produce cells and hormones; Energy, both are equally important to bodily functions.
When everyone hears the word fat, most of them will have a negative feeling and think it is not a good thing. Should blood lipids be as low as possible? Cai Leyi disassembled them one by one for everyone:
Blood fat is a bad thing? The lower the cholesterol, the better?
High-density lipoprotein cholesterol (HDL, good cholesterol) ≥ 1.6mmol/L
Triglyceride (TG)<1.7mmol/L
Blood lipids are not as low as possible, but within the normal range. Because blood lipids have their functions in the human body, and there are also good cholesterol and bad cholesterol among them.
Cholesterol in the blood is known as “low-density lipoprotein”, which will carry cholesterol to various parts of the body, and it is easy to deposit in the blood vessels to form fat lumps.
Long-term accumulation of bad cholesterol can narrow blood vessels and easily induce cardiovascular disease.
The good cholesterol in the blood is “high-density lipoprotein”, which is like a scavenger in the blood vessels, taking the excess cholesterol in the blood back to the liver for metabolism and removal, so as to reduce the chance of cholesterol blocking the blood vessels.
Hyperlipidemia will damage the health of blood vessels in the long run, narrowing the blood vessels, and more likely to cause arteriosclerosis and cardiovascular diseases. In severe cases, it will lead to stroke, angina pectoris, myocardial infarction and other fatal complications.
Cai Leyi said that about 80% of cholesterol in the body is produced by the liver, and it can also be absorbed from food (about 20%). Most people can automatically adjust the amount of cholesterol in the blood. After eating high-cholesterol food, the body will naturally reduce the production. On the contrary, if the food is small, the body will increase the production to supplement the demand.
However, some people fail to regulate this aspect. After eating a lot of saturated fat and high-cholesterol foods, the cholesterol content in the body will increase significantly, and accumulate in the inner wall of the blood vessels, resulting in hardening and narrowing of the blood vessels. Earlier, the U.S. Dietary Guidelines have removed the limit of cholesterol intake of no more than 300 mg per day, because excessive intake of saturated fat and trans fat will affect the body’s blood lipid levels. In fact, there is no limit of 300 mg of cholesterol. You should reduce your intake of high-cholesterol foods, because many high-cholesterol foods, such as foie gras, fatty beef, sausage, etc., contain high saturated fat.
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The good and bad effects of dietary fat on blood lipids
The fat ingested from the diet has three effects on blood lipids: total cholesterol, good cholesterol and bad cholesterol.
Effect of dietary fat on blood lipids
1. Fat category: Saturated fat
Examples of food sources: Animal fats, coconut oil
Effects on blood lipids: total cholesterol ↑ bad cholesterol ↑
2. Fat category: trans fat
Examples of food sources: Margarine, snacks, desserts, baked goods
Effects on blood lipids: total cholesterol ↑ bad cholesterol ↑ good cholesterol ↓
3. Fat category monounsaturated fat
Food source examples Olive oil, canola, avocado
Effects on blood lipids: bad cholesterol ↓ triglycerides ↓ good cholesterol ↑
4. Fat category: polyunsaturated fat
Examples of food sources: salmon, soybean oil, soy milk
Effects on blood lipids: bad cholesterol↓ triglycerides↓good cholesterol↑
Blood fat-lowering diet｜Nutritionist reminds you to stop eating foods that cause high blood fat to prevent stroke and coronary heart disease
Cai Leyi emphasized that if you want to lower your blood fat, it is very important to start with your diet. Because the fat in the food will be converted into triglycerides and stored in the body after digestion, and excessive eating, especially the intake of fat, alcohol and sugar, will easily lead to elevated triglycerides in the body.
Excessive triglycerides in the blood will increase the strength and viscosity of the blood. Normal blood flows smoothly in water pipes like water. Therefore, in patients with high triglycerides, the blood will become viscous like honey, and the flow is of course slow. , so that fat is more likely to accumulate on the inner wall of blood vessels, increasing the risk of coronary heart disease and stroke.
The following is Cai Leyi’s reminder to everyone that you need to avoid eating high-blood-fat foods that contain high-fat and hidden fats. In addition, there are cooking methods that can help lower blood lipids, and recommendations for anti-hyperlipidemia dishes when dining out:
Reduce high blood fat diet to help lower cholesterol
High fat and hidden fat high blood fat food
In addition to reducing the intake of excess fat, we must also pay attention to sugar.
The first is to reduce the consumption of foods high in saturated fat and trans fat, such as fatty meat, leather, lard, butter, chicken oil.
Fat-shaped bears usually have a golden-yellow oily shape, such as ordinary cooking oil, or a white-yellow cake-like shape, such as white grains in sausages, etc., but some foods contain high saturated fat but are not visible to the naked eye, such as salad dressing.
Some foods are high in saturated fat but not visible to the naked eye, such as cakes and instant noodles.
Although fruits and vegetables have absolutely no cholesterol, they may contain high saturated fats, such as coconut oil and palm oil, which can affect blood lipid levels.
Therefore, when choosing food, we need to pay special attention to the raw materials used to make the food, so as to avoid falling into the trap of high-fat diet.
Blood fat-lowering cooking methods Suggestions for eating out
Blood fat-lowering cooking tips
In terms of cooking, it is recommended to choose a lighter cooking method, such as steaming, boiling, baking, or frying with a small amount of oil in an easy-to-clean wok.
You should also eat less stewed products, because during the stewing process, the fat of the meat will dissolve into the soup, which will increase the oil content and calories.
Eat less fried noodles and rice outside the street, because restaurants usually use more oil and seasonings, so avoid fried foods and foods containing sauces.
Suggested options for eating out, such as Teriyaki Salmon, Teriyaki Chicken Chop Rice, Tender Chicken Stewed Noodles, Shredded Chicken Rice Noodles, Cooked Beef Sliced Soup with Lemon, and Beef Soup Noodles.
From 4 types of diets to help lower blood fat.
Cai Leyi said that increasing the intake of healthy fats to replace saturated fats and trans fats is a good way to help lower blood lipids. The sources of healthy fat intake mainly come from 4 types of diet, including: fish high in Omega 3 fatty acids (Omega 3), high-fiber fruits, high-fiber vegetables, and grains rich in plant sterols. The 13 best ingredients recommended by everyone to help lower blood fat, and the recommended serving size:
13 ways to help reduce blood fat food
When the human body increases the intake of healthy fat (unsaturated fat) to replace saturated fat and trans fat, it can already help lower blood lipids.
It is recommended to eat nuts rich in unsaturated fat, such as almonds, with a daily limit of about 20 grains, and walnuts, with a daily limit of about 10 grains.
Or you can eat fruits rich in unsaturated fat, such as avocado, no more than half a medium-sized avocado per day, about 70 grams.
It is recommended that you eat fish high in omega-3 fatty acids two to three times a week.
Fish high in omega-3 fatty acids, such as salmon, saury, and mackerel.
Adding dietary fiber is also an effective and important dietary method. It is recommended to consume 20 grams to 35 grams of dietary fiber per day.
It is recommended to choose fruits with high water-soluble fiber, such as fruits rich in pectin, such as apples and strawberries.
It is recommended to choose vegetables with high water-soluble fiber, such as okra and eggplant.
It is recommended to choose cereals containing high water-soluble fiber. Consume about 9 tablespoons per day, which can reach the standard of rich water-soluble fiber and help lower cholesterol overall.
It is recommended to choose ingredients rich in plant sterols, such as soy products, such as tofu and soy milk.
Beans and soy products are not only rich in plant sterols, but also rich in water-soluble fiber.
In the human body, plant sterols can help hinder the absorption of cholesterol, can promote the excretion of excess cholesterol, and have the effect of lowering cholesterol.
Blood fat-lowering recipe steamed eggplant with garlic.
Blood-fat-lowering diet｜Eating eggplant can prevent stroke and coronary heart disease-lowering blood fat diet
Cai Leyi has designed 2 recipes for everyone, using ingredients with blood fat-lowering effects, one Chinese and one Western:
Dietitian presides over blood fat-lowering recipes
Blood-fat-lowering recipe Steamed Eggplant with Garlic
Ingredients: 1 eggplant (large), 1 green onion, 1-2 peppers, 5 cloves of garlic, 1 tbsp dark soy sauce, 1 tbsp pepper oil
Formula:
1. Chop the garlic, remove the seeds and chop the pepper, and chop the anthracene for later use.
2. Cut the eggplant into pieces, and put a few knives on the surface layer to help the taste.
3. Mix all the seasonings into a sauce and set aside.
4. Put the eggplant into the pot, steam over medium-high heat for 5 minutes.
5. Then spread the sauce evenly on the eggplants, put them in the pot and steam for another 3 minutes.
6. Take out the steamed eggplant and sprinkle with chopped green onion.
Anti-hyperlipidemic Grilled Salmon with Miso
Ingredients: about 200g salmon steak, 1 tbsp miso, 1 tbsp miso, 2 tsp light soy sauce, 1 tsp ginger juice
Manufacturing method:
1. Marinate the salmon with marinade and set aside.
2. Preheat the oven to 200 degrees Celsius.
3. Put a little oil in the wok, and fry the salmon on both sides separately to help seal the gravy.
4. Dish up the salmon, put it on the baking tray, put it in the oven and bake for about 8 minutes, and it’s ready.
