“Health from Food” Series | Dyslipidemia: Are You Eating Right?

With the change of modern lifestyle, dyslipidemia has become a common chronic disease. Dyslipidemia refers to the disorder of lipid metabolism in the blood, which leads to elevated levels of cholesterol, triglycerides, etc. Its causes mainly include genetics, age, gender, diet, physical condition and other factors.

The "Report on the Nutrition and Chronic Disease Status of Chinese Residents (2020)" shows that the overall prevalence of hyperlipidemia among residents aged 18 and above in my country is as high as 35.6%. Dyslipidemia may increase the risk of diseases such as diabetes and hypertension. In addition, dyslipidemia is seriously harmful and may lead to diseases such as arteriosclerosis, coronary heart disease, and cerebral infarction. For dyslipidemia, in addition to regular testing of blood lipid levels, controlling the intake of saturated fatty acids or trans fatty acids through a reasonable diet is also a very important part.

The healthy diet recommendations in the "Dietary Guidelines for Adults with Hyperlipidemia (2023 Edition)" point out:

1. Control dietary intake: The overall diet should be light, and control the intake of fat, sugar, salt and cholesterol in the diet.

2. Choose low-fat foods: Choose low-fat meat, poultry, fish, etc., such as chicken breast, lean meat, deep-sea fish, etc., and avoid consuming high-fat fatty meat, fried foods, etc.

3. Increase dietary fiber intake: Eat more foods rich in dietary fiber, such as whole grains, vegetables, fruits, etc. Dietary fiber helps lower cholesterol and triglyceride levels.

4. Control sugar intake: reduce the intake of high-sugar foods such as sweet drinks, candies, and cakes, and also control the sugar intake in staple foods.

5. Control the intake of cholesterol in your diet: limit the intake of high-cholesterol foods such as animal offal, egg yolks, caviar, etc., and try to choose low-cholesterol foods such as vegetables, fruits, whole grains, etc.

6. Moderate intake of unsaturated fatty acids: Moderate intake of foods rich in unsaturated fatty acids such as fish and nuts can help lower triglyceride levels.

7. Quit smoking and limit alcohol consumption: Quit smoking and limit alcohol consumption to avoid the effects of tobacco and alcohol on blood lipids.

Specifically, the following are the daily recommendations for the hyperlipidemia dietary guidelines:

Breakfast: Breakfast is the most important meal of the day. You can choose staple foods rich in dietary fiber, such as oatmeal porridge and whole wheat bread, with low-fat milk or soy milk, and eat some fruits.

Lunch: Choose low-fat meat such as chicken breast, lean beef or lean pork, paired with some vegetables and whole grains such as brown rice, buckwheat noodles, etc.

Dinner: Dinner should be light. You can choose steamed fish, chicken breast, stir-fried vegetables, etc., and pair it with a bowl of whole grain porridge or oatmeal porridge.

Snacks: Try to avoid eating high-sugar and high-fat snacks, such as candy, potato chips, chocolate, etc. If you need snacks, you can choose fruits, nuts and other foods.

Healthy diet needs to be adjusted according to one's own situation, and attention should be paid to the balance and moderation of diet. By following the principles and specific methods of healthy diet, blood lipid levels can be effectively controlled and the risk of cardiovascular disease can be reduced. In addition, while taking healthy diet intervention, it is also necessary to pay attention to regular testing of blood lipid levels and synergistic treatment with drugs.

Author: Dong Kaixin and Hu Mengdie, Department of Special Medical Care, Cancer Hospital, Chinese Academy of Medical Sciences

Expert: Xin Xiaowei, nutritionist and deputy director of the Nutrition Department of the Cancer Hospital of the Chinese Academy of Medical Sciences