Everyone knows that diet and exercise are very helpful in regulating blood lipids and blood pressure.

1 Diet Principle 1: Prefer whole grains

1. Corn

Studies have found that corn germ is rich in oleic acid, linoleic acid and vitamin E, which has an impact on blood lipids. Helpful.

2. Quinoa

Research has found that quinoa can help reduce the adverse effects of high fat and sugar in high-sugar meals to a certain extent.

Quinoa rice

Method: First, wash the quinoa fragrant rice several times. It is recommended to add a small amount of water to the quinoa to slightly cover the surface of the quinoa (proportion: Quinoa:water is 1.5:2). Cook for 15-20 minutes, until the seeds become transparent, round, and have small white circles (germ).

3. Oats

Oats contain 8 kinds of essential amino acids. Regular consumption of oats can help regulate blood lipids.

Oat milk

Ingredients raw oatmeal (two spoons), 200ml milk

Method

1. Mix the raw oatmeal with boiling water Soak for 20-40 minutes;

2. Add water and cook the oatmeal for 20-30 minutes;

3. Pour out the water for cooking the oats, add milk, and cook until warm. .

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Diet Principle 2: Reduce oil

What techniques can be used to reduce the intake of cooking oil when cooking at home? Emma has found six low-oil cooking methods for vegetables!

1. Use good condiments for vegetarian dishes

It is recommended to use less oil when cooking vegetarian dishes. You can use chicken soup, oyster sauce and other rich and delicious condiments to season, such as fried bean curd and water spinach, Grilled lettuce in oyster sauce, etc.

2. Steam or stir-fry oil-absorbing vegetables first

Eggplants and other very oil-absorbing vegetables, in order to avoid "eating" too much oil, you can steam them before cooking them, or When frying eggplants, first stir-fry them over low heat without adding oil. Wait until the water in the eggplants is fried and the flesh becomes soft, then cook them in oil.

3. Marinate the meat for a while before frying

We can marinate the ingredients in advance to enhance the aroma and taste, so that even if we add a little oil when cooking, it will be very delicious. fragrant.

4. Use blanching water instead of oil

We can change the oil to blanching water, use the temperature of boiling water to quickly blanch the meat, and then add the vegetables and stir-fry it. .

5. Stir-fry the pork belly first

For meats with high fat content such as pork belly and beef, you can put the meat into the pot and stir-fry for two or three minutes to make the meat The oil in it is fully separated, then add other ingredients and stir-fry.

6. Control the oil before loading.

Don’t rush out of the pot to plate the fried vegetables. Place the pot at an angle for two or three minutes to let the oil in the vegetables flow out before loading. plate. Vegetables such as green peppers, beans, water chestnuts, and lettuce absorb less oil. This method can effectively prevent food from being soaked in oil, allowing us to consume a lot of fat unknowingly.

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Diet Principle 3: Eat more marine fish

When you consume 2-4g of omega-3 fatty acids every day, you can reduce triglycerides by 25-30%. Deep-sea fish contain more omega-3 fatty acids, such as sole, tuna, salmon, sardines, etc. We can choose sea fish based on the following five points!

1. Look at fish eyes

Fresh fish eyes have eye masks and are transparent and clear. The eyes of stale fish will not protrude, and you will find bloodshot eyes appear on the fish eye mask.

2. Touch the body surface

The body surface of fresh sea fish has no scars, is very smooth, and does not feel sticky or has unknown mucus.

3. Look at the gills

You can open the gills and take a look. The gills of fresh sea fish are bright red. If the gills have turned white or have a lot of mucus, that means The fish has been dead for a long time.

4. Look at the belly of the fish

Touch the belly of the fish with your hands. If there is no protrusion anywhere, it means the fish is fresh. If there is an abnormal protrusion, then it is It means the fish is not fresh.

5. Squeeze the fish

Squeeze the fish and see if it will rebound. If it rebounds quickly, it means the fish is still very fresh; if it is inelastic fish, that is Not fresh anymore.

Emma has thoughtfully summarized recipes that can assist in lowering blood lipids, divided into different versions for men and women, for your reference!

Baduanjin, as one of the treasures of my country’s medical and sports medicine, has a good regulating effect on blood lipids in patients with dyslipidemia. In long-term experiments, it was found that Baduanjin can regulate the heart, breath, and body shape, improve the circulation of qi and blood, and regulate the functions of the internal organs.

Are you a person with dyslipidemia? How to read the blood lipid report form? We mainly look at these four indicators!

1

Total cholesterol

This is a must-do item in the blood lipid test. It represents all the cholesterol in the blood, which can cause cardiovascular and cerebrovascular diseases. "Prime culprit".

Total cholesterol reference level:

≤5.2mmol/L is the appropriate level

5.23 ~ 5.69mmol/L is marginally elevated

≥5.7mmol/L is elevated

Generally, hypercholesterolemia is diagnosed as long as the total cholesterol is higher than 5.7mmol/L.

2

Triglyceride

Triglyceride (Triglyceride) represents the content of all triglycerides in the blood. If there are too many triglycerides in the body, triglycerides will accumulate in different parts of the body, causing adverse consequences.

Triglyceride reference level:

≤1.70mmol/L is an appropriate level

>1.70mmol/L is an elevated level

Generally, if triglycerides are higher than 1.7mmol/L, you will be diagnosed as hypertriglyceridemia.

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Low-density lipoprotein cholesterol

Low-density lipoprotein cholesterol is the "bad cholesterol". It is keen to transport cholesterol from the blood to the inner wall of the blood vessels. Excessive low-density lipoprotein cholesterol will be deposited on the blood vessel wall. The more it accumulates, the more it will form plaque, block the blood vessels, and cause serious diseases such as coronary heart disease and stroke.

Low-density lipoprotein cholesterol reference level:

≤3.12mmol/L is an appropriate level

3.15~3.37mmol/L is marginally elevated

＞3.37mmol/L is elevated

Generally, if LDL cholesterol is >3.37mmol/L, it will be diagnosed as elevated LDL cholesterol.

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High-density lipoprotein cholesterol

High-density lipoprotein cholesterol is often called "good cholesterol". It acts as a "scavenger" in blood vessels. role.

Reference level of high-density lipoprotein cholesterol:

≥1.04 mmol/L is the appropriate level

Generally, high-density lipoprotein cholesterol <1.04mmol/L will be was diagnosed with high-density lipoproteinemia.

We can also take out the blood lipid report and compare it with the table below to immediately determine which type of dyslipidemia we have!