Every year at the end of the year, everyone will seize the time to do an annual health check. According to the author's experience in seeing a doctor, hyperlipidemia is a very common health problem in modern people! So next, the health check report will beBlood fatAs a series theme, I hope to bring you complete knowledge about diet and various blood fat indexes.
First of all, this article will introduce you:The effect of diet on HDL (high-density lipoprotein, commonly known as "good cholesterol"). Main reference published in 2011"Current Antherosclerosis Reports"Journal paper: "Effects of Diet on High-Density Lipoprotein Cholesterol".
HDL, The full English name is:High Density Lipoprotein, Chinese translation:High density lipoprotein, Commonly known as: good cholesterol.
Generally speaking,HDL reverses the path of cholesterol production in the body, and has the functions of "anti-oxidation", "anti-inflammatory" and "anti-thrombosis", Has a good effect on the vascular endothelium; and it has also been found in several epidemiological studies thatThe higher the HDL, the lower the incidence of coronary heart disease, Every increase of 1 mg/dL or 2.5% in the value of HDL can reduce the incidence of coronary heart disease from 2 to 3%.
On average, the concentration of HDL in the blood is higher in women than in menAlthough genetic factors account for 40~60% for the impact of HDL concentration, life, eating habits and environmental factors are also important influencing factors. This paper reviews a large amount of literature and has the following conclusions:
1. A moderately reduced sugar diet can maintain the concentration of HDL while reducing total cholesterol (Total Cholesterol).
2. Groups whose dietary intake of "added sugar" exceeds the total calories of 10% have a higher proportion of low blood HDL compared to the group that reduces the intake of "added sugar" to within 5% of total calories.
3. If the carbohydrate part of the diet is replaced with (unit/multiple) unsaturated fatty acids, it will increase the blood HDL concentration (7-12%) and reduce the TC/HDL ratio.
4. Appropriate daily drinking (alcohol: at most 2 equivalents for men, at most 1 equivalent for women; 1 alcohol equivalent is equivalent to 15 grams of alcohol), which can significantly increase the concentration of HDL (9.2%) without increasing the concentration of other cholesterol .
5. Among Omega-3 fatty acids, EPA and DHA can increase the HDL concentration by about 1-3%.
6. In terms of diet, the Mediterranean diet (whole grains, fruits and vegetables, olive oil, less red meat, moderate fish and red wine) can significantly increase the HDL concentration (7.4%).
In summary, I suggest youIf you want to increase HDL concentration, you can consider adjusting your diet as follows:
Reduce the proportion of carbohydrate intake in total calories
Reduce the proportion of "additional sugar"
Reduced sugars can be considered to be replaced with (unit/multiple) unsaturated fatty acids
Drink moderate amounts of alcohol daily(Alcohol: at most 2 equivalents for men, at most 1 equivalent for women)
Eat foods rich in EPA and DHA
Consider a Mediterranean diet
And there are some effective diets circulating on the Internet, because there are no large-scale experiments to verify, or there may be only animal experiment data, so I won't discuss more here, I hope it will be helpful to everyone in the future diet adjustment!