How to Manage High Cholesterol and Blood Lipids Through Diet

Q: How to Manage High Cholesterol and Blood Lipids Through Diet

Hello： An increase in cholesterol or triglycerides in the blood, or both, is referred to as "hyperlipidemia." Dietary principles for hypercholesterolemia include： 1. <br>Maintain an ideal body weight, where ideal body weight = 22 × (height in meters) × (height in meters). <br>2.

How to control diet for high cholesterol and elevated blood lipids?

Hello, I have high cholesterol and elevated blood lipids.
How can I control my diet, and could it cause muscle soreness? What foods can I eat more of? I would like to request information on food calories.
Thank you! Address: 14F-1, No.
1, Lane 78, Jiulong Street, Beitun District, Taichung City (406).

Lin, 40~49 year old female. Ask Date: 2003/06/27

Dr. Shi Guimei reply Nutrition

Hello: An increase in cholesterol or triglycerides in the blood, or both, is referred to as "hyperlipidemia." Dietary principles for hypercholesterolemia include: 1.
Maintain an ideal body weight, where ideal body weight = 22 × (height in meters) × (height in meters).
2.
Limit consumption of fried, pan-fried, or flaky foods, as well as pork skin, chicken skin, duck skin, and fish skin.
3.
Use low-oil cooking methods such as steaming, boiling, tossing in salad, baking, roasting, stewing, and braising.
4.
Choose cooking oils high in monounsaturated fatty acids, such as olive oil, canola oil, and peanut oil; minimize the use of animal fats high in saturated fatty acids.
5.
Limit intake of foods high in cholesterol, such as organ meats, shrimp roe, and crab roe.
It is advisable to consume no more than 2-3 egg yolks per week.
6.
Frequently choose high-fiber foods, such as unprocessed legumes, vegetables, fruits, and whole grains.
7.
Minimize alcohol consumption.
8.
Make appropriate lifestyle adjustments, such as quitting smoking, exercising, and managing stress.

Dietary principles for hypertriglyceridemia: The concentration of triglycerides in the blood can change based on the types and amounts of fats consumed in the diet, and the impact of simple sugars on blood triglycerides is significant.
Therefore, individuals with hypertriglyceridemia should not only monitor fat intake but also limit simple sugars; dietary principles include: 1.
Controlling body weight can significantly lower triglyceride levels in the blood.
2.
Prefer complex carbohydrates, such as whole grains and root vegetables.
Avoid refined desserts, beverages containing sucrose or fructose, various candies or pastries, and canned fruits that are high in sugars.
3.
Increase intake of fish rich in omega-3 fatty acids, such as mackerel, salmon, Japanese horse mackerel, eel, white croaker, and oysters.
4.
Alcohol consumption is not advisable.
5.
For additional guidance, refer to the dietary principles for hypercholesterolemia.
Regarding whether it may cause muscle soreness, it is best to consult a physician; detailed information on food calorie charts can be found in the food portion exchange manual under the healthy eating section of the Taiwan e-Hospital website.

Respectfully,
Dietitian Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital.

Reply Date: 2003/06/27

More Info

Managing high cholesterol and blood lipids through diet is crucial for maintaining overall health and preventing cardiovascular diseases. When dealing with elevated cholesterol levels, it is essential to adopt a balanced diet that not only helps lower cholesterol but also supports overall well-being. Here’s a comprehensive guide on how to manage high cholesterol and blood lipids through dietary choices.

Understanding Cholesterol and Blood Lipids
Cholesterol is a waxy substance found in your blood, and it is essential for building cells and producing certain hormones. However, too much cholesterol can lead to the buildup of plaques in your arteries, increasing the risk of heart disease and stroke. Blood lipids include triglycerides and cholesterol, and managing their levels is vital for cardiovascular health.

Dietary Recommendations
1. Increase Fiber Intake: Foods rich in soluble fiber can help lower cholesterol levels. Incorporate more fruits, vegetables, whole grains, and legumes into your diet. Foods like oats, barley, beans, lentils, apples, and citrus fruits are particularly effective.

2. Choose Healthy Fats: Replace saturated fats found in red meat and full-fat dairy products with healthier fats. Opt for monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and fatty fish like salmon and mackerel. These fats can help improve your cholesterol levels.

3. Limit Saturated and Trans Fats: Reduce your intake of saturated fats, which are found in fatty cuts of meat, full-fat dairy products, and certain oils (like palm and coconut oil). Avoid trans fats, often found in processed foods, baked goods, and margarine, as they can raise bad cholesterol (LDL) levels.

4. Incorporate Omega-3 Fatty Acids: Omega-3 fatty acids can help lower triglyceride levels. Include sources like fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts in your diet.

5. Reduce Cholesterol Intake: While dietary cholesterol has less impact on blood cholesterol levels for many people, it’s still wise to limit high-cholesterol foods such as organ meats, shellfish, and egg yolks. Aim for no more than two to three egg yolks per week.

6. Stay Hydrated: Drinking plenty of water is essential for overall health and can aid in digestion and metabolism.

7. Limit Sugar and Refined Carbohydrates: High sugar intake and refined carbs can lead to increased triglyceride levels. Avoid sugary drinks, sweets, and white bread, opting instead for whole grains and natural sweeteners.

8. Moderate Alcohol Consumption: If you drink alcohol, do so in moderation. Excessive alcohol can raise triglyceride levels and lead to other health issues.

Muscle Pain and Dietary Considerations
Regarding muscle pain, it is essential to note that while dietary choices can influence overall health, muscle soreness is often related to physical activity rather than diet alone. However, certain dietary components can support muscle recovery, such as adequate protein intake and hydration. If you experience persistent muscle pain, it may be worth consulting a healthcare professional to rule out any underlying conditions.

Request for Nutritional Information
For your request regarding food calorie calculations and portion sizes, I recommend reaching out to a registered dietitian or nutritionist who can provide personalized guidance based on your specific health needs. They can also help you create a meal plan that aligns with your dietary goals.

Conclusion
In summary, managing high cholesterol and blood lipids through diet involves making informed food choices that promote heart health. Focus on increasing fiber intake, choosing healthy fats, and limiting saturated and trans fats. Additionally, staying hydrated and moderating sugar and alcohol consumption can further support your health. If you have specific dietary concerns or experience muscle pain, consulting with a healthcare provider or nutritionist is advisable.

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