Avoid saturated fats such as meat fat and increase unsaturated fats such as nuts
Vascular diseases, such as dangerous strokes and heart disease, begin with changes in the blood. When triglycerides and ‘bad’ cholesterol (LDL) increase in the blood and ‘good’ cholesterol (HDL) decreases, blood vessels gradually narrow and become blocked. If hyperlipidemia (dyslipidemia) is detected in a health examination, you must be nervous and change your lifestyle so that your blood vessels do not deteriorate. Let’s learn about the relationship between blood vessels and food.
◆ For blood health… Reduce carbohydrates and cut saturated fats such as meat fat
To begin with, you should eat plenty of whole grains or mixed grains at mealtimes, and eat beans and fish more often than red meat such as beef pork or processed meat such as bacon-ham sausage. Eating vegetables and fruit regularly is essential. Hyperlipidemia (dyslipidemia) is a risk factor for excessive caloric intake through overeating and eating too many carbohydrates and fats, especially saturated fats. According to the National Health and Nutrition Examination Survey, 47.1% of Koreans ate carbohydrates and 30.1% of them ate fat.
◆ Avoid processed foods high in trans fats… Plant-based protein for now
Dietary management is important for the prevention and treatment of dyslipidemia, a major risk factor for cardiovascular disease. Carbohydrate intake should be less than 65% and total sugars less than 10-20%. To put it simply, you need to reduce sweetness such as rice, noodles, or red bean bread. If you already have hyperlipidemia, get protein from soybeans and tofu for now, and avoid lots of trans fats in factory-made sweets, cakes, cookies and doughnuts. Even if you often eat vegetables and fruits, if you like processed foods such as sweets, your efforts may fade.
◆ Why is the Mediterranean diet good? Fat (saturated fat) vs Nuts (unsaturated fat)
For blood vascular health, it is good to eat olive oil, sesame oil, blue-backed fish (mackerel, tuna, Spanish mackerel, etc.) and nuts that are high in unsaturated fatty acids. Unsaturated fatty acids are the opposite of saturated fats in meat fat. It helps to reduce the increase in triglycerides and ‘bad’ cholesterol (LDL) in the blood. However, do not eat too many oils and nuts as they contain some saturated fat.
◆ Eat dietary fiber (vegetables-fruit, seaweed) often and increase body movement
Dietary fiber (fiber) plays a role in lowering cholesterol directly in the body. It is found in whole grains, vegetables, seaweed such as kelp and kelp, legumes, and fruit. It is good to cook these foods fresh and eat the right amount at mealtimes. If you get calories from food, you need to increase your body movement to use calories. In addition to regular exercise, cleaning and housekeeping are great physical activities that use energy.