What should you pay attention to when eating high blood lipids? Dietary appropriation and taboos

What should you pay attention to when you have high blood lipids? Hyperlipidemia refers to high blood lipid levels, which can directly cause some serious diseases that endanger human health, such as atherosclerosis, coronary heart disease, pancreatitis, etc. Let the editor take you to understand what you should pay attention to when you have high blood lipids.

What should I pay attention to when eating high blood lipids?

1. Limit total energy

The basal metabolic rate of the elderly is reduced, and the energy requirement is lower than that of adults. Elderly people with hyperlipidemia should strictly control their energy intake. The daily energy intake of each person should be controlled within 29 kcal/kg body weight, which is equivalent to no more than 300 grams of staple food per day. The foods recommended by nutritionists for the elderly include: steamed bread, rice, bread, tofu, soy milk, milk, lean meat, fish, and various vegetables and fruits.

2. Low-fat and low-cholesterol diet

Elderly people with hyperlipidemia should strictly control the intake of animal fat or cholesterol. The cooking oil should be mainly vegetable oil rich in unsaturated fatty acids, such as soybean oil, peanut oil, and corn oil. The number of eggs should not exceed 1 per day, or 1 egg every 2 to 3 days.

3. High-fiber diet

Dietary fiber in food can combine with bile acid, increase the excretion of bile salts in feces, and reduce serum cholesterol concentration. Foods rich in dietary fiber mainly include coarse grains, whole grains, dry beans, vegetables, fruits, etc. The amount of dietary fiber consumed by each person per day is preferably 35 to 45 grams.

4. Drink tea, quit smoking and limit alcohol consumption

Experimental studies have shown that all kinds of tea can reduce blood lipids and promote fat metabolism, and green tea has the best effect in reducing blood lipids. Therefore, elderly people with hyperlipidemia may wish to drink more tea. Scientific studies have shown that long-term smoking or alcohol abuse can interfere with blood lipid metabolism and increase cholesterol and triglycerides. Therefore, it is best for the elderly to quit smoking and limit alcohol consumption.

Dietary Appropriateness and Taboos

1. Carbohydrate foods

Suitable foods: rice, porridge, noodles, pasta, arrowroot starch soup, taro, soft beans

Foods to avoid: Sweet potatoes (a gas-producing food), dried beans, strong-flavored biscuits

2. Protein foods

Suitable foods: foods low in fat (tender meat, lean beef and pork, white fish), eggs, milk and milk products (fresh cream, yeast milk, ice cream, cheese), soy products (tofu, natto, soybean flour, fried tofu, green vegetable silk tofu)

Foods to avoid: Fatty foods (beef and pork belly, spareribs, whale meat, herring, eel, tuna, etc.), processed products (sausages, etc.)

3. Fatty foods

Suitable foods – vegetable oil, small amounts of butter, salad dressing

Foods to avoid: Animal oils, lard, bacon, sardines in oil

4. Vitamin and mineral foods

Suitable foods: vegetables (spinach, cabbage, carrots, tomatoes, lily roots, pumpkins, eggplants, cucumbers, etc. that are low in fiber), fruits (apples, peaches, oranges, pears, grapes, watermelons, etc.), seaweed, fungi, fruits, and vegetables that are eaten raw will cause abdominal gas and must be cooked or made into sauces.

Foods to avoid: vegetables with hard fibers (beef, bamboo shoots, corn), vegetables with strong irritants (spicy vegetables, such as mustard greens)

5. Other foods

Suitable foods: light black tea, yeast milk drinks

What should we pay attention to in life

Elderly patients with hyperlipidemia should pay attention to a regular lifestyle, participate in sports and entertainment activities appropriately, maintain a good attitude, and try to avoid mental stress, excessive emotional excitement, staying up late, overwork, anxiety or depression and other negative psychological and mental factors that have adverse effects on lipid metabolism.

1. Exercise intensity is usually measured by the heart rate level after exercise. The appropriate exercise intensity is generally when the heart rate after exercise is controlled at about 80% of the individual's maximum heart rate. Aerobic activities such as moderate-speed walking, jogging, swimming, skipping rope, aerobics, and cycling are suitable.

2. Duration of exercise Before each exercise, you should do 5-10 minutes of warm-up exercises to gradually bring your heart rate to the above level, and then maintain it for 20-30 minutes. After the exercise, it is best to do 5-10 minutes of relaxation activities. Exercise at least 3-4 times a week.

In addition, people with high blood lipids should also pay attention to their diet. The dietary principle for high blood lipids is "four lows and one high", that is, low calories, low fat, low cholesterol, low sugar, and high fiber diet. You can eat more fish; eat more fresh fruits and vegetables, such as apples; eat more calcium-containing foods such as dairy products, soy products, peanuts, red dates, kelp, black fungus, walnuts, etc.