When it comes to cardiovascular diseases, many people would say that animal fat is the culprit of cardiovascular diseases. After years of promotion, this concept has deeply rooted in people’s minds. Many individuals with poor cardiovascular health, or those wanting to prevent cardiovascular diseases, lower cholesterol, or lose weight feel unjustified. They wonder why they still have high cholesterol levels despite avoiding meat. Some suggest that consuming vegetable oil can lower cholesterol and benefit cardiovascular health. Opinions vary. However, it is rare to find statements backed by evidence. So, what is the real culprit of cardiovascular diseases?
Cholesterol is actually an essential substance for human tissue cells. It not only participates in the formation of cell membranes but also serves as the precursor of bile acids and vitamin D. In the body, cholesterol is divided into high-density cholesterol (known as “good cholesterol”) and low-density cholesterol (referred to as “bad cholesterol”). High-density cholesterol protects blood vessels, while high levels of low-density cholesterol increase the risk of coronary heart disease.
Cholesterol is further categorized into blood cholesterol and dietary cholesterol. However, consuming dietary cholesterol does not always lead to an increase in blood cholesterol levels. The body’s blood cholesterol levels consist of 75% cholesterol produced internally and 25% from dietary intake. The body has an automatic regulation mechanism that reduces internal cholesterol production significantly when there is high dietary cholesterol intake, thereby maintaining normal cholesterol levels.
Some may think that one can eat whatever they want after reading this. That is not the case. Dietary cholesterol, as mentioned earlier, refers to pure dietary cholesterol and does not mean one can freely consume all kinds of meats or animal organs. Research indicates that even a vegetarian diet can lead to increased cholesterol levels.
Foreign experts conducted an experiment where volunteers followed a purely vegetarian diet for over a month. The results showed that blood cholesterol levels did not decrease; in fact, some individuals experienced an increase. The body’s cholesterol regulation mechanism compensates for the absence of dietary cholesterol by producing more internally, causing fluctuations in blood cholesterol levels. It was proven that the ratio of abnormal blood cholesterol levels of pure vegetarians is not lower than those on a mixed diet and that pure vegetarians are at risk of lacking essential nutrients. This explains why some individuals who avoid meat can still develop cholesterol disorders.
So, what should our daily diet consist of to help lower cholesterol and prevent cardiovascular diseases?
1. Oats
Oats are rich in beta-glucans, a soluble fiber that binds to cholesterol in the intestine, preventing its absorption and reducing cholesterol levels. Consuming about 3 grams of beta-glucans per day can effectively lower cholesterol.
2. Nuts
Nuts are packed with plant protein, fiber, unsaturated fats, vitamin E, magnesium, potassium, and natural plant nutrients. Eating around 30-35g of nuts like walnuts, almonds, etc., daily can lower cholesterol by about 5%.
3. Black Fungus
Black fungus, known as the “meat among vegetables,” is rich in protein and is beneficial for nourishing the skin, blood, and purifying the blood.
4. Shiitake Mushrooms
Shiitake mushrooms not only contain abundant antioxidants but also essential trace elements, so it’s beneficial to include them in our diets regularly.
5. Soy Products
Regular consumption of soy products can effectively lower cholesterol levels and reduce the incidence of hypertension.
6. Eggs
Eating a boiled egg daily as a source of high-quality protein is recommended. Boil for 5 minutes (cook for 3 minutes, then let it sit for 2 minutes). For individuals with high blood cholesterol, half an egg per day is sufficient.
7. Deep-Sea Fish
Deep-sea fish are rich in omega-3 fatty acids, such as salmon, tuna, sardines, etc. Their nutritional value far surpasses that of freshwater fish and greatly helps in preventing cardiovascular diseases.
8. Vegetables
Try to choose dark-colored vegetables when shopping as they contain higher levels of antioxidants. Vegetables like carrots, tomatoes, purple cabbage, etc., can help lower cholesterol levels.
This article’s images are sourced from the internet.
