A scientific diet is important for lowering blood lipids: healthy methods and family medicinal diets

52. A scientific diet is very important for lowering blood lipids.

The main sources of blood lipids are cholesterol and triglycerides, both of which the body needs. Cholesterol strengthens cell structure, while triglycerides provide cellular energy. However, if either of them has a high concentration in the body, problems will arise.

Consuming too much cholesterol-rich food is dangerous because it raises the levels of triglycerides and cholesterol in the blood. As a result, these substances can form lumps that clog arteries, hindering blood flow to the limbs, brain, heart, reproductive organs, and kidneys. High cholesterol often causes heart disease because cholesterol accumulates in large quantities in the arteries, blocking them and reducing blood flow to the heart and brain. High cholesterol is also associated with erectile dysfunction, gallstones, high blood pressure, mental disorders, and even boils and colon polyps.

Healthy ways to lower blood lipids

Supplement with essential fatty acids. Essential fatty acids are fatty acids that the human body cannot produce naturally and must obtain from food; they play a significant role in health. The three essential fatty acids are arachidonic acid, alpha-linolenic acid, and linolenic acid. Foods rich in essential fatty acids include almonds and other nuts (excluding peanuts), sockeye salmon, olive oil, tuna, loach, dragonfly, and Atlantic trout, which are low in fat and contain nutrients necessary for the normal functioning of the heart.

Reduce fat intake. The levels of low-density lipoprotein (LDL), high-density triglycerides (HDL), and lipoproteins in the body are greatly affected by diet. Vegetarians have lower levels of LDL, while increased exercise and intake of vitamin B₃ (niacin) and vitamin C can increase HDL levels. Fat intake should be minimized in the diet; fat should be controlled to less than 30% of daily calories, and saturated fatty acids should be controlled to less than 10%.

Consume foods rich in carbohydrates (starches). People whose staple food is carbohydrate-rich generally do not experience excessive fat intake. These foods include noodles, rice, and other grains. When cooking, avoid adding too much fat in the name of flavor, as this will have the opposite effect.

Increase your fiber intake. Studies have shown that soluble dietary fiber can significantly lower blood cholesterol levels. This type of fiber is abundant in legumes, barley, fruits, brown rice, glucosamine, mannitol, brown rice bran, and oat bran, all of which are effective in lowering cholesterol. Because fiber absorbs a large amount of minerals from food, it's necessary to supplement with minerals, but these should not be consumed at the same time as fiber. The following foods are also good choices: brewer's yeast, almonds, raw goat milk and raw goat milk products, grains, lettuce, sesame seeds, turkey, baked fish, and chicken. Onions, garlic, and lecithin are excellent dietary supplements, all of which can significantly lower blood cholesterol levels.

Reduce your intake of simple sugars. Candy and other sweets can significantly increase triglyceride levels in the body, so you should avoid consuming low-fiber, simple-sugar foods.

Scientific and healthy family medicinal diet

(1) Stuffed Lotus Root with Mung Beans and Radish: 125g carrots, 200g mung beans, 4 sections of lotus root, and appropriate amount of white sugar. First, wash the mung beans and soak them for 30 minutes, then drain the water; wash the carrots, chop them, and mash them into a paste; then mix the carrots and radish paste with white sugar and set aside. Wash the lotus root, cut off the end near the section, and set the cut-off part aside. Place the mixed radish and mung bean paste into the holes of the lotus root, filling them completely. Then replace the cut-off part, insert bamboo skewers to secure it firmly, and steam it over a double boiler until cooked. Serve as a side dish. Suitable for arteriosclerosis, hypertension, and hyperlipidemia.

(2) Vegetarian Assorted Vegetables: Broccoli, bok choy, baby corn, carrots, ginger juice, shiitake mushrooms, salt, cooking wine, chicken broth, MSG, cornstarch, and vegetable oil (all in appropriate amounts). Cut the baby corn into short sections; cut the broccoli into balls; halve the bok choy; peel and slice the carrots; soak the shiitake mushrooms and slice them. Next, blanch all the vegetables briefly in boiling water with a few drops of oil added. Remove from the water, cool with cold water, and arrange on a plate in a butterfly shape. Heat a pan, add cooking wine, chicken broth, MSG, salt, and ginger juice, bring to a boil, thicken with cornstarch slurry, and place on the plate. Serve as a side dish. This dish is rich in vitamins and dietary fiber; regular consumption can lower cholesterol and blood lipids, and has disease-preventing and health-promoting effects.

(3) Hawthorn and Tremella Soup: 40g hawthorn slices or hawthorn cake, 20g tremella, 1 spoonful of white sugar. Rinse the tremella and soak it in cold water for a day. Then clean it and place it in a clay pot with the tremella liquid. Cut the hawthorn cake into small cubes and put it in the pot with the white sugar. Simmer for 30 minutes until the tremella is tender and the soup thickens. Serve as a snack or before bedtime. Take 1-2 times a day, 1 small bowl each time, and finish in 2 days. It can strengthen the heart and blood, nourish yin and stomach, lower blood lipids, moisten the lungs and lower blood pressure. It is suitable for hypertension and cardiovascular diseases.

To lower blood lipids, you not only need to reduce your intake of animal products, but also pay attention to other risk factors. You should drink less alcohol, eat less sugary foods, and try to keep a good mood, because excessive stress can increase cholesterol levels in the body, thus raising blood lipid levels.