Should I eat less meat if my blood lipids are elevated? Is this true?

Some people mistakenly believe that high blood lipids are caused by eating too much meat, and some even eat vegetarian meals and drink porridge to lower their blood lipids, and dare not touch a bite of meat. However, doing so will increase the risk of high blood lipids.

Should I eat less meat if my blood lipids are high?

1. Can you eat meat if you have high blood lipids?

Many people believe that high blood lipids are caused by eating too much meat, and hope to lower blood lipids by strictly controlling meat intake, but they usually find that the effect is minimal.

In fact, hyperlipidemia is the result of the combined effects of genetic factors, metabolic diseases, environmental factors, etc. Correcting dyslipidemia through diet control alone cannot solve the problem.

▲Image source: Tencent Medical Dictionary

2. What kind of meat should patients with hyperlipidemia eat?

Patients with hyperlipidemia should ensure the intake of high-quality protein without exceeding the total calorie limit . Fat intake should account for 20% to 25% of total energy, which is equivalent to 40 to 55 grams of fat intake from various food sources throughout the day, of which cooking oil should not exceed 25 grams.

When patients with hyperlipidemia want to eat meat, they can choose:

Priority recommendation:

Lean meat of pork, beef and mutton (such as tenderloin), skinless poultry, fish and shrimp, etc. These foods are high in protein and low in fat , but be careful to use less high-oil cooking methods such as frying and deep-frying.

Not recommended:

1. In addition to braised pork, braised pork with sauce, stir-fried pork, etc., you should also eat less pork neck, pork belly, marbled beef, spare ribs and other meats that seem to be not fat, as they actually have a high fat content.

2. Be careful when eating grilled skewers , because they are basically made with high-fat ingredients, or fat and lean meat are grilled together in intervals.

3. Be especially careful with meatballs and other foods made with meat fillings , because their ingredients are at least 30% fat and 70% lean, or even 50% fat and 50% lean.

4. Roast duck is force-fed and high in fat. It can only be enjoyed occasionally and should not be eaten often.

3. How to prevent and control dyslipidemia?

Hyperlipidemia has a certain genetic tendency, but we can prevent and control it through reasonable diet control, regular exercise, and establishing good living habits , including regular check-ups . There is no need to be too nervous or panic.

1. Reasonable diet: limit the intake of saturated fatty acids and trans fatty acids, reduce the intake of high-fat, high-cholesterol and high-sugar foods, and increase the intake of vegetables, fruits, whole grains, etc.

2. Regular exercise: 3 to 5 times a week, each time for at least half an hour, such as swimming, jogging, etc., can help us promote blood circulation and lower blood lipid levels.

3. Maintain good living habits: quit smoking, limit alcohol consumption, and try to avoid staying up late.

4. Regular blood lipid tests: For people with a family history of hyperlipidemia, blood lipid tests should be performed regularly. For adults under 40 years old, check every 2 to 5 years; for those aged 40 and above, check once a year.

Special reminder: Patients diagnosed with familial hyperlipidemia, in addition to the above lifestyle interventions, should undergo further examinations and start drug treatment as early as possible according to the doctor's advice. At the same time, they should regularly test blood lipids, liver function and blood sugar indicators for overall comprehensive control.