First of all, we should understand that the high-risk factors of carotid plaque formation are aging, long-term smoking, intimal injury and mechanical injury of arterial wall caused by hypertension, accelerated deposition of blood lipid components on vascular wall caused by hyperlipidemia, sedentary and other factors, so we should try our best to reduce blood lipid in diet and avoid factors that lead to elevated blood pressure, which is also of great benefit to friends with coronary heart disease.
Once we realize that the intake of total dietary fat is the main factor affecting total cholesterol TC and low density lipoprotein in plasma, and dietary fat is divided into "bad" fatty acids and "good" fatty acids, saturated fatty acids are "bad" fatty acids and unsaturated fatty acids are "good" fatty acids, what we need to do is to control the intake ratio of the two fatty acids.
If you want to control blood lipids, you should first adjust the intake ratio of fatty acids as much as possible. Saturated fatty acids: polyunsaturated fatty acids: The optimal intake ratio of monounsaturated fatty acids should be controlled at1:1:kloc-0/.If it is difficult to ingest deep-sea fish regularly, a lazy and simple way is to buy a bottle of perilla oil or linseed oil. The omega-3 fatty acid content of these two oils is as high as 50%. Taking 5- 10ml every day can not only resist the negative effects of saturated fatty acids on the body, such as increasing blood lipid and cholesterol, increasing the risk of thrombosis, but also reduce blood lipid and cholesterol. It can also protect eyesight, improve memory and prevent Alzheimer's disease and allergy. Therefore, friends who already have carotid plaque must learn to control the intake ratio of these two fatty acids.
Second, limit the total intake of carbohydrates. Excessive carbohydrate intake can increase serum total cholesterol and low-density lipoprotein (bad cholesterol) levels, while high carbohydrate can also decrease serum HDL-C. Dietary fiber can regulate blood lipid and reduce serum TC (total cholesterol) and LDLD-C (low-density lipoprotein cholesterol) levels. Many elderly friends who do carotid color Doppler ultrasound in our office are usually not greasy and stay away from fat, but their blood lipids are still high, and their carotid arteries have multiple plaques and are overweight. The reason is that they don't control the total intake of carbohydrates.
The "auxiliary" function of the three vitamins can not be ignored. Readers who want to control blood lipids should consciously increase their intake of vitamins C, E, B6B 12, zinc and selenium. Vitamin C participates in cholesterol metabolism and helps to maintain vascular elasticity, vitamin E can delay the occurrence of atherosclerosis, zinc helps to protect the integrity of vascular endothelium, and selenium can prevent the production of a substance called lipofuscin, thus protecting myocardial cells.
Remember that a diet high in animal protein can promote atherosclerosis and plaque, while soybean protein and dietary fiber can reduce serum cholesterol.
After talking about the principle, it's time to talk about how to operate it. Many people are not professional nutritionists and have no concept. How many calories does this food have? What are the main nutrients and vitamins? If you just eat less blindly, it is not easy to persist; Secondly, long-term dieting is most likely to cause the lack of nutrients such as calcium and iron and essential fatty acids, which will lead to a series of problems such as osteoporosis, anemia and memory loss. Therefore, we should have a scientific and reasonable diet, which can not only control plaque and lose weight through a reasonable nutritious diet, but also supplement nutrients beneficial to the human body in time, supplemented by exercise, so as to enhance physical fitness and minimize the negative effects caused by diseases.
I prefer to use Mint Health (an APP) to easily know how many calories I consume every day, the proportion of protein, fat and carbohydrate, whether the total amount exceeds the standard, and whether the intake of trace elements such as calcium, iron and zinc is sufficient, without its payment function. The specific operation is as follows:
After opening the initial page, click the "+"sign next to "Record" in the middle to show the following picture. Then click on the column "Remember your diet" and add all the food, snacks and fruits you ate that day, as follows.
Be sure to record it truthfully. After recording three meals and daily exercise, there is a "Nutrition Analysis" button at the bottom of the page. After clicking, you can learn more about the total calories of a day, the energy supply ratio of three nutrients, and the calorie list of food intake (don't underestimate this function, it can "pull out" high-calorie and low-nutrient substances that you accidentally ingest, such as chocolate milk tea, milk cereal and so on. There is also a super invincible and powerful "other nutrient analysis" function at the bottom. You can automatically calculate your daily intake of dietary fiber, vitamin ABCD, calcium, iron, zinc and other important macro elements and trace elements such as iron, iodine and selenium through the software, so that you can see at a glance whether your daily diet is reasonable or not!
The general idea is to limit the total energy intake, especially the intake of fat and cholesterol, increase the intake of plant protein, supplement dietary fiber and vitamins, have a light diet and eat more protective foods rich in tea polyphenols and lycopene, which can ensure the body to eliminate free radicals. (These two substances are the most abundant in green tea and ripe tomatoes. )
It is believed that with the help of the automatic analysis and statistics function of the software, patients can gradually get rid of unreasonable eating habits, so that junk food that harms them has nowhere to hide, and diet can help the body fight hypertension, hyperlipidemia, carotid plaque, diabetes and so on. And gradually on the road of scientific and nutritious diet, it is getting smoother and smoother!