A nutritionist said that to lower cholesterol, choosing the right food is more important than suppressing appetite. You can replace your daily intake of food and slowly adjust to the Mediterranean diet; the picture shows a schematic diagram.

(picture taken from freepik)

[Health Channel/Comprehensive Report] Excessive cholesterol may cause myocardial infarction, ischemic stroke, and peripheral vascular disease. Nutritionist Peng Yishan posted on the Facebook fan page "Love Health Dietitian Shanshan" that to lower cholesterol, choose the right The food is more important than suppressing appetite, you can replace the food you eat every day, and slowly adjust to the Mediterranean diet.

The Health Ninety-Nine+ website of the National Health Department pointed out that the higher the concentration of low-density lipoprotein cholesterol (bad cholesterol), the easier it is for cholesterol to accumulate in the arterial wall and form plaque, resulting in narrowing of the blood vessel and rupture of the plaque, resulting in thrombus blocking Blood vessels, so that the organs do not get enough blood, resulting in impaired tissue function or necrosis.

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Peng Yishan pointed out that according to a study in the 2020 US National Library of Medicine "PubMed", 82 overweight or obese subjects were recruited and randomly assigned to 2 groups, one group implemented the Mediterranean diet, and the other group maintained the original diet pattern , Observe the changes in blood, urine, feces and intestinal bacteria.

Peng Yishan pointed out that the study did not adjust the total calorie intake, but used the food replacement method to replace the ingredients with the food categories recommended by the Mediterranean diet, so that the calories were maintained at the same level as usual, and the amount of activity was not particularly emphasized. It can be found in the fourth week Cholesterol is significantly lowered.

Its researchers discussed many aspects, but Peng Yishan emphasized 2 of them:

●Choice may be more important than hard work:

that is, choosing the right food is more important than suppressing appetite.

●Diet replacement method:

It is easier to implement than the standard menu, and the effect can be seen.

Alternative Diets to Practice the Mediterranean Diet

Yat-Shan Peng shares how to eat the Mediterranean diet:

●Meals should include: whole grains, multi-colored vegetables, 1-2 servings of fruit, and good fats.

Whole grains: brown rice, whole grain rice, oatmeal, sweet potatoes, etc.

Multi-colored vegetables: leafy vegetables, mushrooms, bell peppers, melons, etc.

1-2 servings of fruit: apple, guava, grape, cherry tomato, etc.

Good oils: olive oil, linseed oil, perilla oil, etc.

●Need to have every day: nuts and seeds, dairy products, natural seasonings.

Nuts and seeds: sesame, walnuts, cashews, almonds, etc.

Dairy products: fresh milk, cheese, yogurt, yogurt, etc.

Natural seasonings: spices, garlic, onions, etc.

● eat these every week: white meat, eggs, seafood, beans.

● Eat a little: processed meat, red meat, sweets.

●Life style: Drink plenty of water, exercise regularly, rest moderately, and maintain a happy mood.

List of Mediterranean diet.

(The picture is taken from the Facebook fan page "Love Health Nutritionist Shanshan")

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  • healthy diet

  • mediterranean diet

  • low density cholesterol

  • high cholesterol

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