Lowering blood fat must first protect the liver! Dieticians' dietary methods for reducing blood lipid and metabolism are disclosed.

Nutritionist Donna: The sudden drop of temperature in winter is easy to make blood vessels contract, which is the season of "myocardial infarction" and "stroke". Friends who already have cardiovascular diseases must pay more attention. Last time we talked about "hypertension" will increase the risk of "hemorrhagic stroke". Donna will talk about "ischemic stroke" next. Ischemic stroke is a common type of stroke, accounting for about 70% of stroke, which is easy to occur in people with hyperlipidemia and arteriosclerosis. When too much oil (oxidized low density lipoprotein cholesterol LDL-C) sticks to the blood vessel wall, it will gradually cause blood vessel stenosis and arterial inelastic, and when blood flow cannot pass, it will cause "ischemic stroke". Just like if there is a lot of moss stuck in a ditch, the water will slow down. If the water in the ditch is mixed with a lot of grease (hyperlipidemia), the ditch will certainly be blocked soon. Therefore, it is very important to control the concentration of "blood lipid" in peacetime to prevent "ischemic stroke". Blood lipids include "cholesterol" and "triglyceride", and one of them > 200 mg/dl is called "hyperlipidemia", which is also commonly known as "blood oil is too thick". Cholesterol is good and bad. Good cholesterol (HDL-C) can protect the cardiovascular system, so it should not be too low, and it is better to be ≧ 60 mg/dl. Bad cholesterol (LDL-C) is easily oxidized to cause arteriosclerosis, so it should not be too high, and the ideal value is 200 mg/dl is called "hyperlipidemia", which is also commonly known as "blood oil is too thick". Cholesterol is good and bad. Good cholesterol (HDL-C) can protect the cardiovascular system, so it should not be too low, and it is better to be ≧ 60 mg/dl. Bad cholesterol (LDL-C) is easily oxidized to cause arteriosclerosis, so it should not be too high, and the ideal value is < 130mg/dl. How to reduce blood lipids There are many factors that affect blood lipid concentration in daily life. Donna will help you organize as follows. Usually, you should increase the beneficial ones (such as increasing the intake of dietary fiber and omega-3 fatty acids) and reduce the harmful ones (such as avoiding saturated fat and trans fat). Especially after menopause, the lack of estrogen protection will increase the risk of cardiovascular disease. But this is not to encourage everyone to supplement estrogen. After all, there are still other cancer risks, so Donna encourages natural methods to recuperate, such as phytoestrogens and royal jelly. 1. Maintain the ideal weight, and those who are overweight or obese are advised to lose weight. 2. Control oil intake, less frying, frying, crisp, etc. Cooking should be steamed, boiled, cooled, stewed and marinated. 3. Cooking should choose oils with high unsaturated fatty acid content per unit, such as olive oil, mustard oil and bitter tea oil. 4. Eat more deep-sea fish, mackerel, saury, seaweed or fish oil rich in omega-3 fatty acids. 5. Reduce the intake of saturated fats, such as lard, butter, fat, cream and coconut oil. 6. Avoid foods containing trans fats, such as vegetable butter, baking ghee, creamer, cakes, potato chips, French fries and fried chicken. 7. Don't eat too many foods with high cholesterol content, such as viscera, eggs and crab roe. From May, 2065438 to May, 2005, the United States Department of Agriculture published the latest dietary advice, which believed that dietary cholesterol intake had little to do with cholesterol in the body, because only 20% of cholesterol in the body came from dietary sources. Therefore, the restrictions on egg yolk are no longer as strict as before. It is acceptable for patients with hyperlipidemia to take it in moderation, but be careful not to overdo it. 8. Eat more fiber-rich foods, such as fresh fruits and vegetables and whole grains. 9. Try to drink as little as possible. 10. Appropriate lifestyle adjustment, such as quitting smoking, exercise and stress adjustment. Dietary principles for reducing triglycerides 1. Good weight control can significantly reduce triglycerides. 2. To reduce the proportion of carbohydrates, it is advisable to use "polysaccharide" food and "whole grain root" instead of delicate white rice or white flour, and do a good job in daily total management. 3. Avoid delicate sugar, such as candy, sugary drinks, foods containing sucrose or fructose, especially the "high fructose corn syrup" commonly used in commercial beverage shops. 4. Eat more deep-sea fish, mackerel, saury, seaweed or fish oil rich in omega-3 fatty acids. 5. Don't drink. 6. Increasing the intake of dietary fiber can slow down the absorption of sugar. 7. Other dietary principles are the same as "cholesterol-lowering diet". Fish oil is a nutritional health care scheme for hyperlipidemia, which can reduce total cholesterol, LDL-C and triglyceride, increase HDL-C and inhibit thrombosis. (EPA+DHA 2000 ~ 3000mg/ day is recommended to reduce cholesterol. It is suggested to use EPA+DHA 3000 mg/ day to reduce triglycerides. ) "dietary fiber"-increasing the intake of dietary fiber before meals can reduce the absorption of oil and cholesterol and help reduce cholesterol and triglycerides. It is best to have a high proportion of "water-soluble dietary fiber", while "water-insoluble dietary fiber" should not be excessive (it is easy to increase the burden on the stomach). "Garlic"-has the function of lowering cholesterol and triglyceride, and can prevent thrombosis. "Monascus"-can reduce cholesterol (but not triglyceride), but it is not recommended for those who have taken cholesterol-lowering drugs, so as not to strengthen the drug properties and cause rhabdomyolysis. Phytosterols-can lower cholesterol (not triglycerides). 2. Promote the metabolism of fat in the liver "lecithin"-it can promote the metabolism of fat in the liver and improve fatty liver. The higher the content of polyunsaturated phosphatidylcholine (PPC) in lecithin, the better the effect of improving fatty liver. Clinical experiments have confirmed that 500 mg PPC per day can improve fatty liver (note: this dose refers to pure PPC, not lecithin. If your lecithin contains 250 milligrams of PPC per 4 grams, then eating 8 grams a day is the experimental effective dose. "Liver-protecting nutrients"-such as vitamin B group, diversified antioxidants and high-quality protein, adequate nutrition can maintain good liver function. 3. Anti-oxidation and prevention of arteriosclerosis, such as vitamin C, vitamin E, anthocyanins, proanthocyanidins, flavonoids, carotene, polyphenols, etc. , are good antioxidant nutrients. The more varieties, the better, which can prevent LDL-C from being oxidized and prevent arteriosclerosis. During the consultation, many friends will ask Donna, "Have I eaten lightly enough? Why can't my cholesterol come down? " ? Diet control is of course important, but you know what? Only 20% of cholesterol in our blood comes from diet, and the remaining 80% is made by the liver, and cholesterol metabolism is also in the liver. Therefore, by strengthening the metabolic function of the liver, it can play a better role in reducing blood lipid. Does your liver have a good metabolic function? You can see some warnings ... My real name is Ke, a graduate of Nutrition Science Department of Fu Jen Catholic University, a famous lecturer in nutrition and health care, and I have given nearly a thousand lectures. I am a nutritionist who is committed to preventive health care. It is my dream to help more people get health. Donna's major: nutrition and health care, nutrition prescription, disease nutrition conditioning, preventive medicine, nutrition consultation, health food research and development, health food marketing, healthy weight loss, health management course teaching, nutrition lecturer training. Donna nutritionist blog, Donna nutritionist fan page