When cholesterol is mentioned, people will think of blood vessel occlusion, causing coronary heart disease, stroke, hemangioma and other diseases. As you get older or enter middle age, you will naturally be afraid of eating high-cholesterol foods, and you will be lucky if you avoid them. Health comes first. What exactly is cholesterol? How does it affect our body? I hope this article can help everyone understand the relationship between cholesterol and health in diet.
In fact, although the terrible cholesterol is also a type of fat in the blood, it is indispensable to our body because it is the main component of cell walls, bile, vitamins and various hormones; however, about two-thirds Part of the cholesterol is produced by the liver, and the rest is absorbed from animal foods, such as egg yolks, sausages, squid, meat, etc., and is transported to various parts of the body for use. Most people can also automatically regulate the amount of cholesterol in their bodies. That is, when we eat a lot of high-cholesterol foods, our bodies will naturally produce less cholesterol. On the contrary, if you eat less, your body will automatically increase production to replenish what you need. However, some people may fail to regulate this aspect, causing the cholesterol content in their body to rise after eating high-cholesterol foods, causing the risk of high cholesterol.
So, what types of foods can cause high blood cholesterol? What about cholesterol-lowering dietary treatment? What foods should we eat more or avoid?
Dietary treatment for lowering cholesterol
Diet therapy is an important part of controlling cholesterol. To achieve a normal cholesterol level, we can make appropriate adjustments from our daily eating habits. The principles of diet therapy are as follows:
Avoid eating foods high in saturated fat
The number one cause of high blood cholesterol is not high-cholesterol foods but saturated fat. Saturated fat is a fat that solidifies at room temperature, such as lard, butter, chicken fat, coconut oil, palm oil, etc. This type of fat is generally not used in home cooking,若 Pay attention to the labels on food, and we can easily find that many processed foods are made with them. In addition, all fatty meats, sausages, and animal skins such as chicken and goose skins contain considerable amounts of saturated fat.
Reduce eating high-cholesterol foods
Foods with high cholesterol content, such as pork brains, eggs, beef and squid, should be eaten less. People with high cholesterol should limit their daily cholesterol intake to less than 300 mg. Egg yolks should not be eaten more than three times a week. .
Eat more high-fiber foods
Fiber in food, especially water-soluble fiber, such as wheat bran, fruits, dried beans, vegetables, etc., has been shown by many studies to help lower blood cholesterol.
Proper cooking methods
Use appropriate cooking methods, such as steaming, boiling, boiling, boiling, boiling, etc. to reduce the amount of oil used when cooking; you can also use microwave ovens, easy-to-clean woks, quick stir-fry with less oil, etc. to reduce fat content. When cooking Only lean meat should be used, with fat removed and animal skin removed to reduce the intake of saturated fat and cholesterol.
Healthy choices
The following are some healthier choices for your reference:
Breakfast: Boiled wheat bran with skim milk, whole wheat vitamins + skim milk, ham soup with pasta, low-fat cheese slice sandwich, water-soaked tuna with pineapple slices + wheat square bread
Lunch or dinner: Caiyuan Shredded Pork Soup?, peeled and chopped chicken with rice + rapeseed (less oil), steamed stuffed tofu, steamed fish with ginger and green onion, beef with beans and beef in tomato sauce, steamed chicken with day needles and cloud fungus
Snacks: fruits, high-fiber biscuits, low-fat fresh fruit cheese, wheat lunch bags and chestnuts
Of course, if you want to know more about cholesterol-lowering dietary treatment, you can consult a nutritionist. I hope you all have a balanced eating habit and your body will be healthier.