Introduction: As an essential substance in the human body, blood lipids carry multiple functions. They are not only an important source of energy but also participate in various physiological processes such as metabolism, cell synthesis, ensuring the normal operation of various bodily functions. From forming cell membranes, synthesizing hormones to maintaining body temperature, blood lipids play an indispensable role.
However, like everything has two sides, blood lipids are no exception. Despite playing such a crucial role in the body, once blood lipid levels exceed the normal range, it may lead to the occurrence of hyperlipidemia, posing a threat to overall health.
Hyperlipidemia has become a silent “killer” in today’s society. According to statistics, there are as many as 400 million people in China with abnormal blood lipid levels, which is a staggering number.
It is worth noting that most people with hyperlipidemia do not exhibit obvious symptoms in their daily lives, leading many individuals to overlook its presence. However, symptomless does not equate to a lack of severity.
The harm of hyperlipidemia to the body is gradual and insidious, with long-term elevated blood lipid levels leading to serious conditions such as arteriosclerosis, coronary heart disease, and stroke. Therefore, once hyperlipidemia is detected, it should be given adequate attention.
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At what level of blood lipids is considered high?
The definition of high blood lipids is not a fixed value but based on a range of medical research and clinical practice. Typically, we focus on four main indicators in the blood: total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), high-density lipoprotein cholesterol (HDL-C), and triglycerides (TG).
For most adults, if total cholesterol levels exceed 200mg/dL, or low-density lipoprotein cholesterol levels exceed 130mg/dL, it may be considered high blood lipids. However, this standard is not fixed and may be adjusted based on factors such as age, gender, family history of diseases, lifestyle habits, and other existing medical conditions.
In addition, high-density lipoprotein cholesterol (HDL-C) is considered “good” cholesterol as it helps to clear the “bad” cholesterol from the blood vessels. Therefore, the higher the HDL-C level, the greater the benefits to cardiovascular health. Conversely, elevated triglyceride levels can increase the risk of cardiovascular diseases.
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Can people with high blood lipids eat noodles?
It is a common misconception that individuals with high blood lipids cannot consume noodles. In fact, for those with high blood lipids, it is not an absolute restriction to eat noodles.
It is important to understand that high blood lipids refer to an excess of fat substances (such as cholesterol, triglycerides) in the blood beyond the normal range. Noodles, as a common staple food, mainly consist of carbohydrates with certain amounts of protein and minimal fats.
The carbohydrates in noodles convert into glucose during digestion, which is the body’s primary source of energy. However, for individuals with high blood lipids, their concern lies in how food affects their blood lipid levels. Although the carbohydrates in noodles may impact blood sugar and lipid levels after converting into glucose, it does not mean that those with high blood lipids cannot consume noodles at all.
In reality, moderate noodle consumption is feasible for those with high blood lipids. The key lies in how to select and combine foods, control overall intake, and cooking methods.
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Three points to note for people with high blood lipids when consuming noodles
Choose the type of noodles
Avoid selecting fried or heavily processed noodles, such as instant noodles, fried noodles, as they often contain high levels of fats and salt, which are not suitable for individuals with high blood lipids. Conversely, opt for whole wheat noodles or buckwheat noodles, which are not only flavorful but also rich in dietary fiber that helps lower blood lipids.
Control fat and salt intake
When preparing noodles, pay attention to controlling the intake of fats and salt. Avoid using excessive amounts of fats and salt, opt for healthier cooking methods like clear soup noodle or cold noodle. Adding some vegetables or tofu, low-fat, high-protein ingredients moderately while cooking noodles can increase nutritional intake and lower blood lipids.
Watch the combinations
Avoid consuming noodles alone; instead, combine them with light vegetables, fruits, lean meats, ensuring a balanced diet. Additionally, control food portions, avoiding overeating.
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Reminder: If you want to stabilize blood lipids, stay away from these 4 types of vegetarian foods
Durian
Durian, known as the “king of fruits,” is a tropical fruit loved for its unique taste and rich nutritional value. However, it is not an ideal choice for individuals with high blood lipids.
Durian is rich in sugar, fats, various vitamins, and minerals. While these components are beneficial when consumed in moderation, excessive intake of sugars and fats in durian might worsen abnormal blood lipids.
Due to its relatively high sugar content, sugary in the body converts to glucose, affecting blood sugar and lipid levels. Excessive sugar intake could lead to fluctuations in blood sugar and lipids among those with high blood lipids, hindering stable lipid control.
Potatoes
As a high-starch food item, potatoes contain a considerable amount of carbohydrates. Upon digestion, these carbohydrates rapidly convert to glucose, causing a surge in blood sugar. To maintain stable blood sugar levels, the body might secrete more insulin, further promoting fat storage, especially around the abdominal area.
Moreover, excessive consumption of potatoes, especially when not cooked correctly (such as fried or sweetened), could result in increased fat and calorie content, exacerbating high blood lipid issues. For individuals with existing blood lipid problems, reducing potato intake is a prudent choice.
However, it doesn’t imply complete avoidance of potatoes but emphasizes controlling consumption and choosing healthy cooking methods. For instance, including potatoes as part of vegetables in moderate quantities, avoiding them as the primary food source. Additionally, steaming, boiling, or baking using low-fat, low-oil cooking methods are more conducive to maintaining stable blood lipids.
Pickled Foods
Pickled foods, a traditional preserved food, cherished for its unique flavor and ease of preservation, are not a healthy choice for individuals with high blood lipids.
Pickled foods typically contain a high amount of salt during the pickling process. Excessive salt consumption is closely linked to blood lipid abnormalities. Overconsumption of salt can lead to water retention in the body, increased blood volume, worsening cardiac burden, affecting blood circulation. Moreover, a high-salt diet might elevate blood pressure, further exacerbating abnormal blood lipids.
Furthermore, salt and other seasoning in pickled foods might mask the original flavors of the food, causing individuals to inadvertently consume more food. Overeating implies an intake of more calories and fats, which is unfavorable for individuals with high blood lipids. Over time, excessive caloric and fat consumption could worsen abnormal blood lipids, increasing the risk of cardiovascular diseases.
White Porridge
White porridge, a traditional staple food, seemingly light but not conducive to controlling blood lipids. White porridge primarily consists of refined rice, where beneficial components such as dietary fiber and trace elements are significantly removed through processing, leaving behind predominantly carbohydrates.
This high-starch food rapidly converts to glucose in the body, leading to a quick rise in blood sugar levels. To sustain stable blood sugar levels, the body might secrete more insulin, which could result in blood sugar fluctuations, further promoting fat synthesis and storage, notably around the abdominal region, adversely affecting blood lipid levels.
Moreover, white porridge has a high glycemic index (GI), indicating it causes a rapid rise and fall in blood sugar levels. Such blood sugar fluctuations not only affect energy supply but may also negatively impact physiological indicators like blood lipids and blood pressure. Individuals with high blood lipids usually have existing metabolic issues, hence should avoid high-GI foods to the extent possible.
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Encountering “arch-nemesis” with high blood lipids, consuming these 5 foods regularly, blood lipids may slowly decrease
Deep-Sea Fish
Deep-sea fish are one of the premium foods for lowering blood lipids. Deep-sea fish are rich in omega-3 polyunsaturated fatty acids, which significantly reduce blood lipids and prevent cardiovascular diseases. Consuming deep-sea fish like salmon, tuna once or twice a week effectively lowers blood lipid levels.
Nuts
Nuts are an ideal choice for individuals with high blood lipids. Nuts contain abundant unsaturated fatty acids, plant sterols, vitamin E, all of which help decrease cholesterol levels in the blood. Due to their high caloric content, it is advisable to consume a small handful daily.
Legumes
Legumes serve as potent allies for individuals with high blood lipids. Legumes are rich in plant-based proteins and dietary fiber, which can lower cholesterol levels and prevent cardiovascular diseases. It is recommended to consume legume foods like tofu, soybeans three to four times a week.
Onion
Onions contain substances that lower cholesterol and aid in improving atherosclerosis. Raw onions exhibit a relatively stronger cholesterol-lowering effect and can be consumed using methods like onion salad for the lipid-lowering benefits.
Kelp
Kelp contains alginate, a substance that binds with cholesterol and aids in excreting it from the body, thereby reducing blood lipids. Kelp can be used to prepare various soups or salads, offering both deliciousness and health benefits.
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Maintain three good habits, high blood lipids may gradually stay away from you
Regularly check your body
High blood lipids often exhibit no apparent symptoms in the early stages, making it challenging to self-detect. Through regular body check-ups, individuals can promptly understand their blood lipid levels, enabling them to take timely measures for adjustment if abnormalities are detected. By doing so, the threat of high blood lipids can be minimized.
Maintain adequate sleep
Sleep is a crucial process for body repair, recovery, and regulating blood lipids. Inadequate sleep disrupts the body’s metabolism, leading to elevated blood lipid levels. Therefore, strive to ensure adequate sleep daily, allowing the body sufficient rest and recovery.
Maintain a positive mindset
Stress is an inevitable part of modern life, but excessive stress can lead to various bodily issues, including high blood lipids. Hence, it is essential to learn how to manage emotions, maintain a positive mindset, keeping both the mind and body healthy.
