Check out the high cholesterol, many people's first response is "Oh, have a vegetarian!" However, vegetarians can certainly lower blood lipids it? The Guangzhou Daily reporter consulted a nutrition expert on this issue. The answer was “NOâ€! It turns out that high-energy foods are not uncommon in vegetarian diets. Experts recommend that patients with abnormally elevated LDL cholesterol limit the dietary cholesterol intake strictly on the basis of hypertriglyceridemia diet and should be less than 200 mg daily.
Cases
A vegetarian woman “LDL†is bright red
Ms. Wang found that LDL increased in recent medical examinations. The medical examiner believed that this was related to her greasy eating three meals a day, and reminded her to try to eat less meat and eat more vegetables. Ms. Wang is very depressed: She usually pays great attention to health care, almost all only eat vegetarian food, cooking oil only choose vegetarian oil, and even these eggs have not eaten for several months. Why is blood lipid still high? Do you get high cholesterol? Now that blood lipids are high, if you are still only vegetarian, can you lower blood lipids?
Chen Chaogang, director of clinical nutrition at Sun Yat-sen Memorial Hospital, Sun Yat-sen University, pointed out that Ms. Wang’s body weight has only increased in recent years, indicating that the total amount of food exceeds the need but is not consumed in time. Even eating only vegetarian food can lead to high blood lipids.
Vegetarian food contains low energy? not necessarily!
Chen Chaogang said that the energy balance of the human body is very important. If the balance is broken, health will be affected.
For example, long-term intake of high total energy, leading to body fat, obesity is the direct cause of body fat metabolism disorders, eventually leading to high blood lipids. Although the fat content of vegetarian diet is not high, but if you eat too much, and the amount of activity is less, it will also lead to the total energy exceeds the body needs, eventually leading to obesity.
Between vegetarianism and "health-free food," you cannot simply draw an equal sign. Similarly, vegetarianism does not mean "low energy foods." For example, vegetarian staple foods such as rice and noodles are medium-high energy foods. Starch-rich breads, biscuits, and other energy in vegetarian diets are also high.
High-energy foods are also not uncommon in vegetarian foods. For example, cooking oil, even vegetable oil, has the same high energy as fat and pork. Nuts, seeds, and other nut foods are particularly high in energy. The energy in drinks, milk and other liquids is also considerable.
Chen Chaogang said that many vegetarians eat a lot of staple foods, use more cooking oil, often eat nuts, biscuits, snacks, often drinking sugary drinks, non-skim milk, and some “incomplete vegetarians†like to eat eggs. Often eat a few eggs every day. These eating habits can lead to obesity.
In addition, British registered dietitian Sheng Wen said, “If you are vegetarian, it will lead to insufficient intake of certain B vitamins, and B vitamins are closely related to the metabolism of fats, carbohydrates, and proteins. For example, after the refinement of certain staple foods, B vitamins are largely lost. At the same time, B vitamins are mainly found in milk, eggs, animal livers, and fish. Therefore, vegetarians often suffer from B vitamin deficiency and fat metabolism disorders, which is one of the factors of dyslipidemia. â€
Rely on diet to reduce blood lipids? Too confident!
After the detection of high blood lipids, many people are reluctant to eat lipid-lowering drugs, and they hope to start with the "controller".
However, dietary control alone can lower blood lipids? "This has to be analyzed in detail." Chen Chaogang said that for all high cholesterol, dietary therapy is the basis of treatment and is the basic treatment. There are three main points of treatment, namely limiting the intake of total energy, restricting fat intake and controlling body weight.
For mild-to-moderate dyslipidemia, diet and exercise can be adjusted first. If you are simply suffering from hyperlipidemia caused by diet or obesity, and the condition is not serious, generally speaking, after a rigorous diet for 2 to 3 months, the lipid-lowering effect is more obvious; for patients with high blood lipids, there will also be A certain reduction (turnaround).
However, it is noteworthy that many patients with hyperlipidemia are caused by other diseases or genetic factors. This hyperlipidemia requires the cure of the primary disease to control blood lipids. Dietary treatment alone is difficult to cure.
Different types of hyperlipidemia, different diets
Chen Chaogang pointed out that hyperlipidemia is usually divided into three major categories, namely, hypertriglyceridemia, high low-density lipoprotein cholesterolemia, and a combination of these two kinds of hyperlipidemia.
For patients with hypertriglyceridemia with elevated triglycerides, key dietary treatments include controlling fat and carbohydrate intake, limiting total energy throughout the day, and abstaining from alcohol. Specific measures include:
â— Avoid drinking various kinds of juices and drinks containing sugar and alcohol
â— Use coarse grains such as oats, corn, sorghum, etc. to replace fine rice noodles
â— cooking less oil
â— Minimize eating meat
â— Use tofu and aquatic products instead of meat
â— If you eat poultry meat, peel it, do not drink soups with more grease
â— Eat less nuts
â— Do not eat biscuits and other snack foods
â— Avoid fat, fried, fried foods
For patients with abnormally high LDL cholesterol, based on the diet of hypertriglyceridemia, it is necessary to strictly limit the intake of cholesterol in the diet. The intake should be less than 200 mg per day. Avoid cholesterol-rich foods. Foods such as caviar, shrimp, liver and kidney and other organs, dried squid, dry cuttlefish, etc., no more than three yolks per week.
Choosing Cooking Oil Depends on Fatty Acid "Capability"
Chen Chaogang said that it is best to choose cooking oil or food according to different types of high cholesterol.
Natural fatty acids are classified into saturated and unsaturated fatty acids, which in turn include monounsaturated fatty acids, n-6 polyunsaturated fatty acids, and n-3 polyunsaturated fatty acids. Saturated fatty acids in the body can easily lead to elevated levels of low-density cholesterol; monounsaturated fatty acids are conducive to lowering low-density cholesterol; n-6 polyunsaturated fatty acids not only reduce low-density cholesterol, but also may reduce high-density cholesterol ("good cholesterol" ); n-3 polyunsaturated fatty acids not only reduce low-density cholesterol and triglycerides, but also help increase high-density cholesterol.
For patients with high blood lipids, n-3 polyunsaturated fatty acids are superior fatty acids.
There is also a category of processed fatty acids, trans fatty acids, which not only increase LDL cholesterol, but also lower the level of high-density lipoprotein cholesterol (good cholesterol).
â— Fat, milk, meat, and animal organs are rich in saturated fatty acids and should be eaten as little as possible.
â— Olive oil, peanut oil and rapeseed oil contain high monounsaturated fatty acids. Sunflower oil and corn oil are rich in n-6 polyunsaturated fatty acids. In the case of limited quantities, they are all conducive to regulating blood lipids, and can be used in appropriate amounts. These vegetable oils are household cooking oils, but they must be used in limited quantities. Patients with high blood lipids should not exceed 20 grams a day.
â— Fish Oil, Soybean Oil, Flaxseed Oil, Aquatic Products Foods are rich in n-3 polyunsaturated fatty acids and can be often used.
â— Cakes, pizzas, fries, and popcorn contain trans fatty acids and should be avoided as much as possible.
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