고지혈증에 좋은 음식 10가지 Recently, the number of patients 고지혈증에 좋은 음식 10가지 with hyperlipidemia in Korea has been increasing. According to statistics from the Health Insurance Review and Assessment Service, the number of patients with hyperlipidemia is 2.59 million in 2021, an increase of about 38% compared to 1.88 million in 2017, four years ago, and the prevalence rate is increasing every year. There are also statistics that show that about 40% of adults over the age of 20 suffer from hyperlipidemia. Hyperlipidemia refers to a condition in which the amount of cholesterol and neutral fat, a type of lipid, in the blood is higher than normal. Commonly, when there is an excessive amount of lipid in the blood, the fatty component sticks to the artery wall and narrows the blood vessel, which increases the risk of developing heart and cerebrovascular diseases. As the number of patients is increasing, the fear of hyperlipidemia can strike us at any time. We introduce foods that can prevent hyperlipidemia in your daily life.
Berries rich in antioxidants 고지혈증에 좋은 음식 10가지
Various fresh vegetables and fruits contain various nutrients such as antioxidant phytochemicals, anthocyanins, and fiber. Among them, strawberries are a good fruit for hyperlipidemia. Their antioxidant properties reduce bad cholesterol (LDL) and maintain good cholesterol. Not only strawberries but also various berry fruits are rich in vitamin C and are good for controlling cholesterol levels.
Nuts that lower bad cholesterol 고지혈증에 좋은 음식 10가지
Nuts such as walnuts, almonds, cashews, peanuts, and pistachios are also good for preventing hyperlipidemia. These foods have the characteristic of being high in unsaturated fat but low in saturated fat. Previously, unsaturated fats play a role in reducing cholesterol. According to previous studies, eating nuts lowered bad cholesterol by 3 to 19 percent compared to eating a Western-style low-fat diet. In particular, nuts have the effect of reducing fat and blood sugar.
Onions lower blood pressure and prevent blood clots
Onions help blood circulation and increase good cholesterol. 고지혈증에 좋은 음식 10가지 In particular, it is known to help lower blood pressure and prevent blood clots. The yellow alli component contained in onions increases the absorption of vitamin B1 in the body, which helps relieve anxiety, promote metabolism, relieve fatigue, and suppress cholesterol.
Blue-backed fish that purifies the blood
Types of blue-backed fish include mackerel, salmon, anchovies, sardines, and tuna. Omega 3 contained in blueback fish is effective in purifying the blood, lowering cholesterol and blood pressure, preventing hyperlipidemia, and improving cardiovascular disease. The main ingredients are dha and epa. dha is helpful for brain health and eye health, and epa is effective in reducing inflammation and is good for preventing arthritis and stroke.
Turmeric helps metabolism
Turmeric is known to us as the main ingredient in curry. Turmeric, the main ingredient in curry, is a plant from the ginger family and has been known since ancient times to increase body temperature, prevent fat accumulation, 고지혈증에 좋은 음식 10가지 and stimulate metabolism. Previously, a research team at the University of Michigan conducted experiments on animals and reported that turmeric lowers cholesterol levels, prevents cholesterol from accumulating in blood vessels, and stops platelets from clumping together.
cholesterol prevention
When the weather gets cold, body temperature drops and people are often exposed to various diseases. Especially in winter, cholesterol management is necessary because the incidence of cardiovascular disease increases and is fatal. Cholesterol is a type of lipid and is an important substance necessary to construct all cell membranes and blood vessel walls. It is also a substance that produces steroid hormones, vitamin D, and bile necessary for fat absorption. High cholesterol levels increase the chance of developing diseases such as acute myocardial infarction and cerebral infarction. This is why prevention and management are important. According to the Korean Society of Lipids and Arteriosclerosis, more than two out of five adults aged 20 or older in Korea have been diagnosed with hyperlipidemia. In particular, the prevalence of hyperlipidemia in adults over 30 years of age is 57.6% and in women it is 38.8%. If there is too much cholesterol in the blood, it sticks to the artery walls, narrowing the blood vessels and preventing smooth blood flow, causing what is commonly called arteriosclerosis. If arteriosclerosis occurs, the risk of developing various vascular diseases increases. The possibility of causing cardiovascular diseases such as angina pectoris or myocardial infarction, and cerebrovascular diseases such as stroke and stroke increases. Cholesterol is divided into low-density lipoprotein cholesterol (LDL cholesterol) and high-density lipoprotein cholesterol (HDL cholesterol). When LDL cholesterol, also known as bad cholesterol, and neutral fat increase in the blood due to abnormal regulation of fat metabolism, a dyslipidemia disease called hyperlipidemia occurs. HDL cholesterol is reduced.
Dyslipidemia is an adult disease and chronic disease and is one of the risk factors for cardiovascular disease. The reason chronic diseases are dangerous is because they cause various complications and, in severe cases, lead to death. In most cases, dyslipidemia can occur due to causes such as obesity, diabetes, and drinking. In addition, there are cases where dyslipidemia occurs when certain lipids in the blood increase due to genetic factors. It is very important to maintain healthy cholesterol levels through lifestyle habits and diet. In particular, it is necessary to lower the level of LDL cholesterol, also known as bad cholesterol. To prevent dyslipidemia, it is important to maintain an appropriate weight, exercise regularly, and adjust diet by reducing intake of saturated fatty acids. Additionally, it is important for smokers to quit smoking and for non-smokers to avoid secondhand smoke. As several recent studies have shown that there is no direct relationship between cholesterol intake through food and blood cholesterol levels, the recommended cholesterol intake standard for the general public has been removed in the United States. However, in Korea, there is still an intake recommendation that states ‘daily cholesterol intake should not exceed 300 mg.’ Normal cholesterol levels are below 200 mg/dl. The Health Insurance Review and Assessment Service emphasized, “The most effective way to control cholesterol is to improve eating habits and make regular exercise a part of your life.”
garlic
Garlic, called a white food, has the effect of lowering cholesterol levels by dissolving blood clots, which are debris in the blood, due to the spicy taste of allicin and adenosine. At the same time, it expands blood vessels and is effective in blood circulation. The allicin component in garlic boosts immunity and combines with vitamin B6 to lower blood sugar levels.
onion
Onions increase good HDL cholesterol, which cleans out fatty deposits accumulated in blood vessels. In particular, quercetin, which is contained in large amounts, acts as an antioxidant to decompose cholesterol in the blood vessels, cleansing the blood vessels and protecting the heart. Onions are rich in various antioxidants such as quercetin and vitamin C, so they are highly effective in preventing cancer by eliminating free radicals. According to the Journal of the Korean Society of Food and Nutrition, consuming onions for 12 weeks in patients with high cholesterol reduced bad LDL cholesterol by 8.7% and total cholesterol by 15%. Studies have shown that people who ate more than half an onion every day had a 30% increase in good cholesterol (HDL). HDL is a high-density lipoprotein, which is called good cholesterol because it has the effect of cleaning fatty deposits within blood vessels. The research team also found that onions improve blood circulation, lower blood pressure, and prevent blood clots.
cabbage 고지혈증에 좋은 음식 10가지
The sulforaphane component contained in the green leaves of cabbage prevents arteriosclerosis, heart attacks, and strokes by activating proteins that inhibit the formation of blood clots in the arteries. Cabbage is also rich in vitamins, so it is effective in relieving stress and relieving irritation caused by eating spicy foods. It has various benefits, including skin health and prevention of adult diseases.
saponin
The saponin component contained in deodeok has the effect of dissolving harmful cholesterol and helping to excrete waste products, thereby improving blood circulation. The saponin in deodeok is effective in boosting immunity and relieving respiratory diseases such as colds and asthma by activating part of the immune system. Inulin, called natural insulin, is excellent for preventing diabetes by preventing the rise of blood sugar levels.
Soybeans
Soybeans are rich in unsaturated fatty acids and have a very low proportion of saturated fatty 고지혈증에 좋은 음식 10가지 acids, which helps maintain normal cholesterol levels. In particular, lecithin is a natural emulsifier that dissolves cholesterol and waste accumulated in blood vessel walls and cells, thereby facilitating blood circulation. Soybeans have the effect of breaking down fat, and chickpeas help lower cholesterol levels.
Blue-backed fish 고지혈증에 좋은 음식 10가지
Omega-3 fatty acids, which are abundant in blue-backed fish such as mackerel, saury, tuna, and salmon, not only prevent the accumulation of triglycerides and cholesterol in the blood, but also prevent the formation of blood clots. Omega-3 fatty acids are good for cardiovascular diseases such as arteriosclerosis and heart disease prevention, and are also effective in anti-cancer. It also helps reduce inflammation and improve blood circulation. To get the full amount of DHA from fish, it is best to eat it fresh. When eating fish fried in oil, about 50% of the DHA in the fish flesh is lost. In the case of stewed fish, the fat is leached into the broth, reducing the DHA content by about 20%. Omega-3 fatty acids, found in abundance in blue fish, lower triglycerides in the blood and prevent the formation of blood clots. It is good to eat fish at least twice a week.
Nuts
Nuts, selected as one of the world’s top 10 superfoods, are effective in reducing blood cholesterol levels and preventing cardiovascular disease. The fat that makes up 50-70% of nuts is mainly unsaturated fatty acids, which help maintain healthy cholesterol levels. Walnuts, which resemble the human brain, are rich in unsaturated fatty acids such as linoleic acid and are good for cardiovascular health. It is especially rich in omega-3 fatty acids, which protects blood vessel walls and prevents heart disease. Almonds are high in unsaturated fatty acids and rich in vitamin E, so they are effective in lowering bad cholesterol levels in the blood and reducing the risk of cardiovascular and coronary heart disease. Pistachios have the highest carbohydrate content among nuts and are low in calories. It contains plant sterols, which have a structure similar to cholesterol, and helps suppress cholesterol absorption in the body. Nuts such as walnuts, almonds, cashews, peanuts, and pistachios are high in unsaturated fat but low in saturated fat. Unsaturated fats play a role in reducing cholesterol. Studies have shown that eating nuts lowers bad cholesterol by 3 to 19 percent compared to a Western-style low-fat diet. In particular, nuts have the effect of reducing fat and blood sugar.
strawberry
According to a research team at the Polytechnic University in Marche, Italy, strawberries reduce bad cholesterol (LDL) and maintain good cholesterol. It has been discovered that the antioxidant properties of strawberries have this effect. Berries, including strawberries, are rich in vitamin C, which helps improve metabolism, regulate cholesterol levels, and dilute fat.
Last year, the number of patients receiving treatment for hyperlipidemia was 1.77 million, increasing by 9.7% every year. Looking at trends in hyperlipidemia treatment compiled by the National Health Insurance Corporation, the largest age group among patients was in their 60s, or 9,702 per 100,000 people. By gender, there were 1.07 million female patients and 700,000 male 고지혈증에 좋은 음식 10가지 patients, which was 1.5 times more female than male. In particular, women in their 60s were found to have the largest number of patients regardless of gender and age, with 13 out of 100 suffering from hyperlipidemia. According to the National Health Insurance Corporation, the reason the incidence of hyperlipidemia is high in middle-aged women is because estrogen, a female hormone that prevents the accumulation of bad cholesterol, decreases. It was also revealed that westernized eating habits, lack of exercise, and excessive stress can also act as factors. Hyperlipidemia refers to a condition in which more fatty substances than necessary are present in the blood and accumulate on the walls of blood vessels, causing inflammation and resulting in cardiovascular disease. Experts say, “The number of patients with hyperlipidemia is rapidly increasing due to Western-style eating habits containing a lot of saturated fat and lack of exercise.” In relation to this, ‘Medical Daily’ introduced five foods that are good for preventing hyperlipidemia.