Nowadays, there is a strong promotion in social media that vegetarianism equals to being healthy. Many health tips for people concerned about "three highs" (high blood pressure, high blood sugar, and high blood cholesterol) suggest that eating vegetarian can lower blood cholesterol. While it is true that vegetarianism can help improve abnormal blood cholesterol levels, does being vegetarian really lower the "three highs"?
1. When having high blood cholesterol, it is best to follow these 5 dietary guidelines:
1. Eat at least 3 taels of rice per day.
For healthy individuals, we recommend consuming 4-8 taels of staple foods (rice, noodles, etc.) per day. However, for individuals with high blood cholesterol, the intake of staple foods should be controlled and should not be less than 3 taels. This is one of the necessary sources of energy for the brain to function properly.
2. Consume 1.5 taels of protein per day.
This means consuming fish, meat, eggs, crabs, or other protein-rich foods the size of a chicken egg in each meal. For individuals who are lean, protein intake should be increased to ensure that the body has enough nutrients to synthesize muscles and enhance immunity.
3. Consume 0.5 taels of oil per day.
Oils provide the body with essential fatty acids. It is recommended to consume plant-based oils as much as possible and limit the consumption of animal fats. Individuals with high cholesterol are advised to consume tea seed oil, which has the lowest saturated fatty acid content (only 6%) among all plant oils and is highly absorbable by the body. However, individuals with poor heart function should avoid consuming it, as it may lead to blood clots or myocardial infarction.
4. Consume a moderate amount of black beans.
Compared to soybeans, black beans not only contain all the nutrients of soybeans but also contain anthocyanins and selenium, which have anti-aging and anti-tumor effects. Legumes are rich in lecithin, an important component of cell membranes and a main component of high-density lipoprotein. Lecithin can transport cholesterol from the body to the liver for metabolism, helping to prevent plaque formation and protect blood vessel elasticity.
5. Stay hydrated at three different times during the day.
Professor Zhang Yan, a doctoral supervisor at Liaoning University of Traditional Chinese Medicine, suggests that individuals with high blood cholesterol should pay attention to hydration at three different times during the day.
Drinking a glass of water in the morning can dilute the thickened blood, promote blood circulation, reduce blood cholesterol, and reduce the incidence of cerebral thrombosis and myocardial infarction for individuals with hyperlipidemia. Developing a habit of drinking a glass of water before bedtime can improve nighttime blood circulation. For elderly individuals with hyperlipidemia, it is recommended to drink a glass (250ml) of warm water two hours before bedtime. Keeping a glass of water by the bedside at night is also beneficial for elderly individuals with hyperlipidemia to drink during the night.
2. A diet for high blood cholesterol should follow the principle of "less meat, more vegetables"
Long-term vegetarianism may not only result in persistent high blood cholesterol but also lead to deficiencies in vitamin B12, calcium, iron, and other trace elements. Nutritional imbalance can further disrupt sugar and fat metabolism. A diet for high blood cholesterol should follow the principle of "less meat, more vegetables". In daily diet, the intake of meat and poultry should not exceed 75 grams, and the consumption of cooking oil should not exceed 30 grams. In addition to consuming more vegetables and fruits, half of the grain intake should consist of coarse grains, and low-fat or skimmed dairy products should be preferred. Simply being vegetarian may not necessarily lower blood cholesterol. Only with a balanced diet can the goal of scientifically reducing blood cholesterol be achieved.
3. Being vegetarian does not mean consuming less oil
Excessive levels of blood lipids such as cholesterol and triglycerides are considered high blood cholesterol. Cholesterol in the body is partly synthesized by itself, accounting for about 70%, while the remaining 30% comes from food. Therefore, even for vegetarians who may have insulin resistance and fat metabolism disorders, high cholesterol levels can still occur.
In addition, being vegetarian does not necessarily mean consuming less oil. Some foods themselves have high fat content, such as peanuts, melon seeds, soybeans, and other nuts. The rich oil content in these foods can be refined into various types of vegetable oils. Even some low-fat vegetarian foods, when cooked by frying or deep-frying, can still contain high amounts of fat, such as oil sticks and deep-fried tofu.
4. How can elderly individuals with high blood cholesterol live a healthy lifestyle?
1. Consume a high-fiber diet.
Dietary fiber in food can combine with bile acids, increase the excretion of bile salts in feces, and lower serum cholesterol levels. Foods rich in dietary fiber include whole grains, legumes, dried beans, vegetables, fruits, etc. The recommended daily intake of dietary fiber for each individual is between 35 to 45 grams.
2. Drink tea, quit smoking, and limit alcohol consumption.
Experimental studies have shown that various types of tea can lower blood cholesterol levels and promote fat metabolism, with green tea being the most effective. Therefore, elderly individuals with high blood cholesterol might consider drinking more tea. Scientific research has indicated that long-term smoking or excessive alcohol consumption can interfere with blood lipid metabolism, leading to increased levels of cholesterol and triglycerides. Therefore, it is best for elderly individuals to quit smoking and limit alcohol consumption.
3. Limit total energy intake.
The basal metabolic rate of elderly individuals is lower than that of adults, so their energy requirements are lower. Elderly individuals with high blood cholesterol should strictly control their energy intake, aiming to keep their daily energy intake within 29 kilocalories per kilogram of body weight, with a maximum of 300 grams of staple food per day. Recommended foods for elderly individuals include steamed buns, rice, bread, tofu, soy milk, milk, lean meat, fish, and various vegetables and fruits.
4. Eating green fish is best for individuals with high blood cholesterol.
Eating green fish can make the "blood become clear" and effectively prevent cardiovascular diseases. This is the biggest difference compared to meat, which is rich in saturated fatty acids and can easily lead to atherosclerosis.
5. Adopt a low-fat, low-cholesterol diet.
Elderly individuals with high blood cholesterol should strictly control the intake of animal fats or cholesterol. Plant-based oils rich in unsaturated fatty acids, such as soybean oil, peanut oil, and corn oil, should be the main cooking oils used. The consumption of eggs should not exceed 1 per day, or 1 egg every 2 to 3 days.
