Introduction: Mr. Qi, at the prime age of 36, received a wake-up call half a year ago during a routine health check, revealing his elevated blood lipids.
This news was undoubtedly a significant blow to him, especially for someone who has long had a passion for meat and almost every meal must include it. Changing dietary habits, transitioning to a primarily vegetarian diet, posed a formidable challenge. However, for the sake of his health, he decisively embarked on this “vegetarian journey.”
As days went by, Mr. Qi gradually adapted to a milder diet. Although occasional cravings for meat still lingered in his mind, his priority shifted to cherishing his health.
After dinner one evening, he sat on the sofa, feeling a vague sense of dissatisfaction, perhaps due to a lingering longing for sweetness. So, he got up, headed to the kitchen, intending to cut a fresh, juicy orange to satisfy his craving. After all, even the simplest sweetness had become a luxury during this period.
Just as he was eagerly anticipating enjoying this rare sweet treat, his family’s sudden dissuasion doused his enthusiasm like a cold splash of water. “Orange? No, that’s not okay. Eating oranges will accelerate the deterioration of high blood lipids!” The family’s words carried a sense of urgency and unease, leaving Mr. Qi momentarily stunned.
At that moment, his heart was filled with bewilderment and confusion. Oranges, a fruit rich in vitamin C, fiber, and various minerals, has always been regarded as a synonym for health. How did it suddenly become an “accelerator” for high blood lipids? Does he now have to be deprived of this one solace of “sweet treat”?
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One out of every four adults has high blood lipids!
This data reveals the severe situation of high blood lipids among the adult population in China, highlighting its widespread and prevalent nature. The authoritative release of the “Report on Nutrition and Chronic Diseases Among Chinese Residents (2020)” paints a clear picture of the nation’s health, with particular attention to the high prevalence of hyperlipidemia.
The report clearly indicates that the overall prevalence of hyperlipidemia among the vast adult population in China over 18 years old has climbed to a staggering 35.6%. This figure reflects the health challenges posed by lipid abnormalities faced by hundreds of millions of adults.
In more intuitive terms, approximately 1 in 3 to 4 adults is troubled by high blood lipid issues. Such a high prevalence rate not only reflects changes in dietary structure, reduced physical activity, and the widespread presence of unhealthy habits in modern lifestyles but also signals a significant increase in the risk of chronic diseases like cardiovascular diseases.
High blood lipids, as a “silent killer,” often lurk unnoticed.
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If high blood lipids are left untreated, these 4 hazards will arrive on schedule—don’t joke about health
Liver damage
High blood lipids can lead to excessive fat content in the blood, which can easily accumulate in the liver, leading to fatty liver. As the condition progresses, fatty liver may further develop into cirrhosis or even liver cancer, posing a serious threat to health. Therefore, regular monitoring of blood lipid levels is crucial to protect liver function.
Visual impairment
High blood lipid patients experience increased blood viscosity, slowing down blood flow and affecting the blood circulation in the retina. Over time, insufficient blood supply to the retina may cause symptoms like reduced vision and blurred vision, and in severe cases, may even lead to blindness. Protecting vision begins with controlling blood lipids.
Metabolic effects, exacerbating obesity
There exists a vicious cycle between high blood lipids and obesity: obese individuals are more prone to high blood lipids, and high blood lipids further impact the body’s metabolism, making it harder to burn fat and exacerbating obesity. Breaking this cycle hinges on a scientific and reasonable diet and exercise to regulate blood lipid levels.
Memory decline
High blood lipids can also affect blood supply to the brain, leading to cerebral hypoxia, inadequate nutrition, and subsequent issues like mental fatigue, lack of focus, and memory decline. This not only impacts work efficiency but also diminishes quality of life, unknowingly leading individuals into the abyss of “sub-health.”
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Is the orange a “catalyst” for high blood lipids?
Among the numerous topics in healthy eating, misunderstandings regarding the relationship between oranges and high blood lipids often draw public attention. The notion of oranges being a “catalyst” for high blood lipids is actually a partial understanding of the nutritional value of oranges and their relationship with blood lipids.
Next, we will analyze this misconception from various perspectives to reveal the beneficial role of oranges in maintaining blood lipid health.
Oranges, with their vivid color and delicious juiciness, are not only beloved for their unique sweet and sour taste but also acclaimed as a “natural vitamin treasure trove” due to their rich nutritional value.
The abundant vitamin C in oranges, as a powerful antioxidant, effectively eliminates free radicals in the body, protecting cells from oxidative damage, slowing down the aging process, and maintaining overall health.
Furthermore, the dietary fiber in oranges not only promotes bowel movement and improves digestive function but also, through its unique physical properties, adsorbs and removes excess cholesterol and fats from the intestines, thereby reducing cholesterol levels in the blood.
Considering oranges as a “catalyst” for high blood lipids is clearly a misunderstanding of their efficacy. In reality, moderate consumption of oranges not only does not worsen symptoms of hyperlipidemia but also helps improve the lipid profile. As mentioned earlier, the dietary fiber in oranges can enhance metabolism and waste excretion, aiding in lowering cholesterol levels in the blood.
Additionally, certain components in oranges may positively influence lipid metabolism. For example, some flavonoids may regulate lipid metabolism and protect cardiovascular health. Therefore, for individuals with high blood lipids, consuming oranges in moderation is a delicious and healthy choice.
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Doctor: Lowering blood lipids—avoid 3 fruits, eat more 3 vegetables
Avoid 3 fruits
Durian
Durian, known as the “king of tropical fruits,” has won numerous enthusiasts over with its unique intense aroma and rich taste. However, behind its deliciousness lie notable nutritive characteristics—durians are relatively high in fat and sugar content, a feature that requires special attention when indulging in its flavor.
For individuals with high blood lipids, while durians may be tempting, they should be consumed cautiously. Excessive intake of fat and sugar content in durians could potentially hinder blood lipid control, leading to further increase in lipid levels in the blood and heightening health risks like cardiovascular diseases.
Therefore, high blood lipid individuals should enjoy durians in moderation while considering their personal health conditions and medical advice to maintain stable and healthy blood lipids.
Coconut
Coconuts, embodying a tropical vibe, are revered for their unique sweetness and rich nutritional value. However, their internal nutritional composition requires careful consideration. While the fats in coconuts are from natural sources, their relatively high content, especially the significant proportion of saturated fatty acids, should not be overlooked.
Long-term excessive consumption of coconuts, particularly by those consuming coconut milk or coconut oil frequently and in large amounts, should pay attention to the potential threat it poses to blood lipid levels.
Excessive intake of saturated fatty acids could raise levels of low-density lipoprotein cholesterol (commonly known as “bad cholesterol”) in the blood, promoting the formation of atherosclerosis, inadvertently increasing the risk of developing cardiovascular diseases like coronary heart disease and hypertension. Therefore, while relishing the flavor of coconuts, maintaining a moderate principle and balancing dietary structure becomes particularly crucial.
Avocado
Avocados, the globally popular “superfood” in recent years, have garnered widespread health acclaim for their unique creamy texture and rich nutritional value. Rich in unsaturated fatty acids, dietary fibers, vitamins, and minerals, avocados play a positive role in heart health and elevating digestive system functions.
However, akin to many foods that blend deliciousness with health benefits, avocados also contain relatively high fat content. For individuals with high blood lipids, this characteristic demands special attention. Although the fats in avocados are mostly beneficial unsaturated fatty acids, excess intake may still result in an overall calorie surplus, subsequently impacting blood lipid stability.
Therefore, individuals with high blood lipids should adhere to moderation when enjoying the health benefits avocados offer, rationally planning daily intake to prevent lipid elevations and ensure effective blood lipid management.
Eat more 3 vegetables
Celery
Celery, a common green vegetable, eclipses our imaginations concerning nutritional value. Abundant in dietary fiber, a valuable component referred to as the “intestinal sweeper,” it effectively promotes bowel movement, accelerates the expulsion of food residues, aids digestion and excretion, reducing fat deposition within the body, creating a lighter bodily environment.
Moreover, celery serves as a natural treasure trove of various vitamins. Collaborating under synergistic effects, these vitamins aid bodily metabolism, further reducing blood lipids and cholesterol levels, safeguarding cardiovascular health, and preventing the onset of cardiovascular diseases like atherosclerosis.
Including celery in daily diets not only offers a refreshing experience for taste buds but is also a long-term investment in maintaining overall health.
Onion
Onions, a common seasoning product in kitchens, offer nutrition value beyond mere flavor enhancement. Inherent in them is a unique sulfur compound, acting as a physiological assistant within the body—efficiently reducing cholesterol levels in the blood, maintaining blood lipid balance, warding off cardiovascular diseases, while gently regulating blood pressure, providing a boon for hypertensive individuals.
Furthermore, onions possess the remarkable ability to enhance liver detoxification functions, akin to diligent helpers, promoting liver metabolism, accelerating the body’s discharge of excess fat and harmful toxins, cultivating a fresh and healthy internal environment.
Incorporating onions in daily diets in moderation undoubtedly demonstrates a wise choice towards pursuing a healthy lifestyle.
Shiitake Mushrooms
Shiitake mushrooms, a natural delicacy, boasting unique flavors and outstanding nutritional value, secure a significant place in the field of healthy eating. Serving as a model of low-fat, high-fiber ingredients, shiitake mushrooms not only satisfy modern aspirations for healthy eating but also exhibit extraordinary potential in regulating blood lipids.
Their rich dietary fiber acts as a natural “cholesterol adsorbent” in the intestines, effectively binding with cholesterol molecules in the gut to form large, less absorbable complexes, significantly reducing cholesterol absorption rates in the intestines, maintaining the stability and health of blood lipid levels.
Furthermore, shiitake mushrooms are abundant in various vitamins and minerals. These nutrients, working synergistically, fortify a robust defense line for the body, enabling individuals to revel in a life brimming with vitality.
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Adopt 3 dietary habits to stabilize blood lipids
Eat meals at regular intervals and in controlled portions
Avoid succumbing to hunger-induced binge eating due to prolonged fasting periods, as this may lead to a rapid increase in blood lipids. Establish fixed meal times and strive to control portions in each meal, allowing the body to adapt to a regular eating rhythm, aiding in the smooth transition of blood sugar and blood lipids.
Increase dietary fiber intake
Dietary fiber not only promotes bowel movement and aids digestion but also slows down the absorption rate of sugars and fats in food, thereby lowering the postprandial rise in blood lipids. Consume more whole grains, legumes, vegetables, and fruits, as they are excellent sources of dietary fiber.
Maintain adequate fluid intake
Water enhances blood circulation, aids in waste metabolism, reduces lipid deposition on blood vessel walls. It’s recommended to consume at least 1.5 to 2 liters of water daily, avoiding the intake of sugary beverages and alcohol, as they may exacerbate blood lipid abnormalities.
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Further Reading: Can simply being vegetarian reduce blood lipids?
Indeed, being vegetarian alone can play a positive role in lowering blood lipids. The dietary fiber abundant in vegetarian diets aids in promoting bowel movement, facilitating the excretion of cholesterol and lipids, thereby reducing low-density lipoprotein (LDL, “bad” cholesterol) levels in the blood.
Furthermore, plant-based foods such as legumes, nuts, and seeds rich in unsaturated fatty acids such as Omega-3 and Omega-6 contribute to regulating blood lipid balance, lowering the risk of cardiovascular diseases.
However, it’s important to note that solely relying on a vegetarian diet is not sufficient to comprehensively address blood lipid issues. On one hand, if a vegetarian diet is improperly balanced, for example, excessive intake of high-sugar, high-salt, or high-oil vegetarian foods (such as certain processed vegetarian products, fried vegetarian foods, etc.), it may backfire and lead to elevated blood lipid levels.
On the other hand, the human body requires adequate protein intake to maintain normal physiological functions. If vegetarians overlook protein intake, they may encounter nutritional deficiencies, affecting the normal progression of lipid metabolism.
