The precautionary principle for high blood fat middle-aged

The precautionary principle high blood fat middle-aged people:

High cholesterol met in middle age and tend to rejuvenate the risk primarily from nutritional habits unreasonable. People with high cholesterol are at risk for many serious complications times more than the normal group. The question is, how to prevent high cholesterol, prevent blood fat? Here are some guidelines, please reveal the readers.

Principle 1: Keep the number of stable weight.

People who are overweight are at risk for high cholesterol higher than other ordinary people. Person is considered overweight as a BMI from 25 to 29.99, obese BMI greater than 30. Some people often choose the solution that is quick weight loss by all the new method is known. However, if is considered overweight, obese your total calorie intake should be adjusted monthly or quarterly prevent their weight too fast, or too much will cause fatigue, weakness. You can apply the following indicators: If BMI from 25 to 29.9, the energy put into the 1.500kcal / day; BMI from 30 to 34.9, the energy put into the 1.200kcal / day; BMI from 35 to 39.9, the energy put into the 1.000kcal / day; BMI of 40 or higher, the injection energy is 800kcal / day.

Principle 2: Adjustment of fat in the diet

Experts offer advice on additional fat in daily nutrient for us. Accordingly, the fat should account for 15-20% of total energy intake, particularly saturated fat accounts for 1/3 of total fat; 1/3 as much unsaturated fatty acid double bonds; The remaining third is an unsaturated fatty acid double bonds. You can use vegetable oil instead of animal fat. Eat sesame oil, peanut, walnut, pumpkin seeds to provide unsaturated fatty acids. Restrict or not eat foods such as fatty acids, saturated fats, butter, broth. Cholesterol below 250 mg / day by not eating foods high in cholesterol such as the brain, cow oval, oval pig, pork liver, chicken liver. You can add 1-2 fruits / week to provide regulators of cholesterol metabolism in the body.

Principle 3: Adding protein

Urea is found in beef, skinless poultry, pork tenderloin, fish, beans. You should also eat products made from soy, such as soy milk, tofu, Douhua, soy flour, soy yogurt ...

Principle 4: Increase unsaturated fatty acids have more double bonds

The addition of unsaturated fatty acids with double bonds are more effective in reducing blood cholestorol and prevention of cardiovascular disease. Therefore, to reduce blood cholesterol, you should eat fish 2-3 times / week, use vegetable oil when cooking.

Principle 5: Increase fiber

Experts have concluded about the effect of fiber in the removal of cholesterol and toxins from the body. Therefore, the addition of fiber daily is essential jobs. Fiber is found in fresh fruits and vegetables. You should eat a combination of vegetables, fruit. Especially people with high blood pressure or high cholesterol, they should eat more fresh fruits and vegetables than to supplement the vitamins, especially potassium helps lower blood pressure and dietary fiber helps reduce cholesterol, prevent blood fat.