Many people love eating meat, and high blood lipid levels are becoming increasingly common. In fact, many of the foods we eat regularly have preventive or therapeutic effects for high blood lipids. Here, the editor recommends a high-fiber recipe that is very suitable for those with high blood lipids, helping to bring down the lipid levels.
Although there is no good or bad cholesterol in food, excessive intake may increase the total cholesterol level in the body. If it exceeds the normal standard of 110 to 200mg/dL, there is a risk of metabolic syndrome and cardiovascular diseases. Therefore, controlling cholesterol through diet is essential, with a focus on consuming less high-calorie foods and meats, and more natural foods rich in dietary fiber.
【Mixed High-Fiber Dish】(Serves 1, Total: 30 kcal)
Ingredients A: 30g black fungus, 30g enoki mushrooms, 20g cucumber, 20g carrot.
Ingredients B: 1/4 tsp vinegar, 1/4 tsp salt, 1/4 tsp sugar, a few drops of sesame oil.
Instructions:
Shred the black fungus and peeled carrot, blanch them with enoki mushrooms in boiling water.
After shredding the cucumber, add it to the above ingredients. Season with Ingredients B and mix well.
In addition to this recipe, the following natural ingredients that help reduce lipids are great to incorporate into your diet.
Mushrooms such as shiitake, button mushrooms, straw mushrooms, and oyster mushrooms are high in protein, low in fat, and rich in natural vitamins. They have unique health benefits, particularly shiitake mushrooms, which can lower cholesterol levels, prevent lipid deposition on arterial walls, and even have blood pressure-lowering effects. Hawthorn berries contain vitamin C and trace elements that can improve and promote cholesterol circulation to lower blood lipids, so consuming dried hawthorn berries regularly can help prevent high blood lipid levels.
Eat dairy products and legume products in moderation: Dairy and legume products are rich in high-quality protein that is easily absorbed by the body. Milk is a great source of calcium and is recommended to opt for skimmed or low-fat milk for those with high blood lipids. Legumes are rich in vitamins B1, B2, niacin, and unsaturated fatty acids, free of cholesterol, and the phytosterols they contain can prevent the absorption of cholesterol in the intestines.
Incorporate coarse grains in your diet: Buckwheat, oats, soybeans, and other coarse grains are rich in dietary fiber, especially soluble fiber, which can inhibit the absorption and metabolism of cholesterol in the small intestine, reducing blood cholesterol levels. Soluble fiber-rich foods to consume regularly include: oats, apples, tangerines, pears, bananas, strawberries, konjac, jelly, kiwi, mushrooms, black fungus, and seaweed. Most juicy and pulp-free fruits are rich in soluble fiber and are recommended to be consumed before meals to create a barrier in the intestines, reducing the absorption of dietary cholesterol and lowering blood cholesterol levels.
Drink jujube hemp tea regularly: Wild jujube hemp from Xinjiang acts as a natural blood cleanser, improving the fragility and permeability of blood vessels, eliminating free radicals in the blood, and cleansing toxins, lipid deposits, heavy metals, alkalis, and other compounds from the blood, delaying blood vessel aging. This tea is highly beneficial for hypertension, cardiovascular diseases, and common conditions in the elderly like asthma, insomnia, chest tightness, and constipation. Experts often refer to it as the “green blood cleanser and vascular softening agent for the human body.”
Furthermore, regular exercise is essential. Aim for at least thirty minutes of physical activity daily, at least five times a week, to burn body fat, promote blood circulation, and prevent cholesterol deposits in blood vessels.
