Cholesterol is an essential nutrient in the human body. It is not only one of the structural components of the body, but also a raw material for synthesizing many important substances. Excessive avoidance of cholesterol containing foods can easily cause anemia and lower the body's resistance. However, long-term intake of cholesterol in large quantities is not conducive to physical health, which can increase the cholesterol content in the serum and increase the risk of cardiovascular disease. Therefore, scientific dietary methods advocate for moderate intake of cholesterol
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It is best to use foods rich in dietary fiber, such as celery, corn, oats, etc; Tea pigments in tea can reduce total blood cholesterol, prevent atherosclerosis and thrombosis. Green tea is better than black tea. Vitamin C and E can reduce blood lipids and regulate lipid metabolism. They are high in dark or green plants (vegetables, fruits) and beans. Restricting high-fat foods such as animal offal, consuming vegetable oil instead of animal oil.
Drinking alcohol may increase high-density lipoprotein levels in the blood, strengthening the role of preventing and treating hypercholesterolemia. The drinking amount should be no more than 20g of alcohol (no more than 50g of Baijiu) per day. Wine is more suitable, but the intake must be strictly limited.
Foods with high cholesterol content include egg yolk, animal brain, animal liver and kidney, cuttlefish (squid), crab roe, crab paste, etc. Crabs have a high cholesterol content, with 235 milligrams of cholesterol per 100 grams of crab meat and 460 milligrams of cholesterol per 100 grams of yellow meat. The content of cholesterol in pig liver is relatively high, and according to analysis, it contains approximately 368 milligrams of cholesterol per 100 grams of pig liver.
Low density lipoprotein cholesterol (LDL-C) can cause damage to arteries; High density lipoprotein cholesterol (HDL-C), on the other hand, has the function of cleaning and unblocking arteries. The following are some recommended dietary methods by experts aimed at reducing LDL-C content in the human body and increasing HDL-C content.
1. Eat more fish
A study on the effect of Q-3 fatty acids (present in tuna, fish, fish, sardine and other fish) on hdl-c showed that when fish were eaten once a week or even once a day, the intake of saturated fat could be effectively reduced
2. Eat more fiber rich foods
Foods with high fiber content such as whole grains and bread can effectively reduce the content of LDL-C in the human body. Nutrition experts point out that in order to achieve the effect of affecting cholesterol content, the fiber in the diet must reach 15-30 grams.
You can add a plate of blackberries to your breakfast, half a bowl of lentils to your lunch, a plate of whole wheat pasta to your dinner, and five half split peaches as snacks.
3. Eat more soy products
Soybean products such as tofu and puffed plant protein contain a natural plant chemical called isoflavones. Research shows that this chemical substance helps to remove LDL-C, which is harmful to arteries, from the human body
4. Adequate intake of vitamin C
A study conducted at Tufts University in Massachusetts showed that the level of vitamin C in the blood is directly proportional to the level of hdl-c in the human body. Experts suggest that eating 3-4 portions of foods rich in vitamin C every day, such as citrus fruits, potatoes, broccoli, cauliflower, strawberries, papayas, and dark green leafy vegetables, can increase the content of vitamin C in the human blood, thereby increasing the amount of hdl-c in the body and ensuring smooth blood vessels.
Foods that do not contain cholesterol or have low cholesterol content include: all plant-based foods, egg whites from poultry eggs, poultry meat, dairy products, and fish
Researchers also found that non smoking, moderate alcohol consumption, and several weekly physical exercises to improve heart function are three key factors in increasing the amount of HDL in the human body.
1. Eat less high-fat foods
Red meat such as animal liver, eggs, and beef and mutton are all foods with high levels of Idl-c. Eating these foods regularly is not conducive to reducing cholesterol levels in the human body
Nancy Ernst is a staff member at the National Heart, Lung, and Blood Research Institute in Maryland. She points out that in any dietary method aimed at reducing cholesterol, it is important to minimize the amount of calories obtained from saturated fat to 10% of the total number of calories consumed throughout the day. Excessive saturated fat can increase the burden on the body's cholesterol clearance system, leading to arterial blockage
2. Reassign intake proportion
The daily intake of fat by the human body is roughly divided into saturated fat (mostly found in meat and other foods), multiple unsaturated fats (mostly found in vegetable oil), and single unsaturated fat (found in rapeseed oil and olive oil)
Experts suggest that changing the proportion of the three types of fat intake in daily diet can reduce the content of LDL-C in the human body. For people with high cholesterol levels in the body, the optimal distribution ratio of three types of fat is 7:10:13. That is to say, the calorie intake from saturated fats should be reduced to less than 7% of the total intake, the calorie intake from multiple unsaturated fats should be reduced to less than 10% of the total intake, and the calorie intake from single unsaturated fats can be increased to more than 13% of the total intake.
High cholesterol foods:
Animal based foods (such as fish, meat, eggs, and milk) generally contain cholesterol, while plant-based foods generally do not contain cholesterol. The following daily foods contain a large amount of cholesterol and should be given high attention:
1. Pig brain (similar to other animal brains) contains extremely high levels of cholesterol, making it the champion. Pig brain contains 2571 milligrams of cholesterol per 100 grams (sheep brain is 2004, cow brain is 2447). Fortunately, eating pig brains is not common. If eating animal brains, it is advisable not to exceed once or twice a year.
2. Animal viscera, such as pig kidneys, liver, lungs, spleen, and intestines (including cattle, sheep, chickens, fish, and other animal viscera), contain a significant amount of cholesterol, with an approximate content of 200-400 milligrams of cholesterol per 100 viscera. So, animal organs should be eaten as little as possible. If you want to eat animal offal, it is advisable not to exceed twice a month.
3. Egg yolk Eggs (other eggs such as duck eggs, goose eggs, crane cut eggs, etc.) contain a large amount of cholesterol and are mainly concentrated in the egg yolk. An egg (calculated in 50 grams) contains 292.5 milligrams of cholesterol. Therefore, the "Chinese Dietary Guidelines for Chinese Residents 2007" released by the Chinese Nutrition Society recommends that ordinary adults eat 0.5-1 eggs per day. For the sake of insurance, patients with hyperlipidemia should not exceed 2 or 3 eggs (yellow) per week.
4. Squid (or squid) contains 268 milligrams of bile solids per 100 grams of squid (fresh weight, moisture content 80.4%). If you want to eat squid, it is advisable not to exceed once or twice a week.
5. Shellfish, such as fresh scallops, red scallops, oysters, scallops, abalone, clams, and snails, typically contain a high amount of cholesterol, with a content of 100-200 milligrams per 100 grams. This type of food has high prices or limited resources, resulting in low consumption.
6. Other animal fats such as cream, butter, lamb oil, lard, and butter contain more cholesterol. Moreover, the saturated fatty acids in these oils can also promote the synthesis of more cholesterol by the liver. Therefore, animal fats should be avoided.
Foods rich in cholesterol are already as mentioned above. Of course, controlling cholesterol intake is only one of the measures to prevent elevated blood cholesterol and reduce elevated cholesterol, not all. Although dietary cholesterol intake is not the main source of cholesterol in blood, controlling dietary cholesterol intake (avoiding excessive cholesterol intake) is still an important measure to prevent cardiovascular and cerebrovascular diseases such as dyslipidemia, hypertension, coronary heart disease, atherosclerosis, etc.