What not to eat to lower blood lipids? Please keep this list!
In recent years, hyperlipidemia has become a common health problem plaguing modern people. Reasonable dietary control is the key to lowering blood lipids. This article will give you a detailed list of foods to avoid during blood lipid reduction to help you scientifically manage blood lipid levels.
1. High cholesterol foods
Excessive cholesterol intake will directly lead to an increase in low-density lipoprotein cholesterol (LDL-C) in the blood and increase the risk of atherosclerosis.
| food category | specific food | Cholesterol content (mg/100g) |
|---|---|---|
| animal offal | Pig brain, beef brain, chicken liver | 2000-3000 |
| Eggs | Egg yolk, duck egg yolk | 1500-1800 |
| seafood | Squid, cuttlefish, crab roe | 600-1000 |
| dairy products | butter, cream | 200-300 |
2. High-fat foods
Saturated and trans fatty acids significantly increase triglyceride levels in the blood.
| food category | represents food | Suggestions |
|---|---|---|
| Fried food | Fried chicken, fried dough sticks, potato chips | avoid completely |
| fat meat | Pork belly, beef, lard | No more than 50g per week |
| processed food | Biscuits, cakes, non-dairy creamer | Pay attention to trans fatty acid labeling |
| Nuts | Walnuts, cashews, pistachios | Control it within 20g daily |
3. High-sugar foods
Excessive sugar intake will be converted into triglycerides in the body, leading to dyslipidemia.
| Sugar type | common sources | Alternative suggestions |
|---|---|---|
| added sugar | Sugary drinks, milk tea | Switch to sugar-free tea |
| refined sugar | white sugar, brown sugar | Use sugar substitutes |
| High GI foods | white bread, glutinous rice | Choose whole grains |
| invisible sugar | Preserved fruits, flavored yogurt | View Nutritional Facts |
4. High-salt foods
Although salt does not directly affect blood lipids, it can increase the risk of hypertension and indirectly affect cardiovascular health.
| food type | Example of salt content | health risks |
|---|---|---|
| pickled food | Each 100g of bacon contains 5g of salt | Increase sodium intake |
| processed meat | Ham sausage contains 3% salt | Promote water and sodium retention |
| Condiments | Soy sauce contains 18% salt | It is recommended to use low sodium soy sauce |
5. Alcoholic beverages
Alcohol interferes with the liver's metabolism of fat and significantly increases triglyceride levels.
| Liquor | Calories (kcal/100ml) | Effect on blood lipids |
|---|---|---|
| beer | 43 | Elevated triglycerides |
| Liquor | 350 | Inhibit lipolysis |
| red wine | 85 | Daily limit 150ml |
6. Special precautions
1. Choice of cooking methods: avoid frying and use low-temperature cooking methods such as steaming, stewing, and stewing.
2. Suggestions for eating out: Eat less braised, sweet and sour dishes, and avoid thick soups
3. Hidden risks: Some "healthy foods" such as coconut oil and palm oil are rich in saturated fatty acids
4. Individual differences: Diabetic patients need to control carbohydrate intake at the same time
7. Healthy Alternatives
| unhealthy food | healthy alternative | Benefits |
|---|---|---|
| lard | olive oil | Rich in unsaturated fatty acids |
| white rice | Multigrain rice | Lower GI value |
| Carbonated drinks | lemonade | Zero sugar and zero calories |
| cream cake | Fruit yogurt | Supplement dietary fiber |
Scientific diet requires long-term persistence, and it is recommended to cooperate with moderate exercise and regular work and rest. Check blood lipid indicators regularly (recommended every 3-6 months), and adjust your diet plan based on the test results. If you have special circumstances, please consult a professional nutritionist or doctor.
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