A reasonable dietary structure for hyperlipidemia

(1) Maintain a balanced distribution of calories. Do not overeat or starve yourself. Avoid being picky about food. Do not overeat or eat until you are full. Change the habit of having a sumptuous dinner and a late-night snack before going to bed. (2) The staple food should mainly consist of grains, with a combination of coarse and fine grains. A moderate amount of corn, oat flour, oats and other ingredients can be added to coarse grains to maintain the proportion of carbohydrate heat supply in the total calories at over 55%. (3) Increase the intake of legumes to enhance protein utilization. On average, more than 30 grams of dried beans should be consumed daily, or 45 grams of dried tofu or 75 to 150 grams of tofu. (4) In the structure of animal-based foods, increase the intake of animal-based foods with lower fatty acid content and higher protein content, such as fish, poultry, and lean meat, and reduce the fat of terrestrial animals. Eventually, the intake of animal protein should account for 20% of the total daily protein intake, and the total daily fat heat supply should not exceed 30% of the total calories. (5) The cooking oil should mainly be vegetable oil, and it is advisable for each person to consume 25 to 30 grams per day. (6) In the dietary composition, saturated fatty acids should be reduced and unsaturated fatty acids increased (replace butter with margarine and whole milk with skimmed milk), so that the calories provided by saturated fatty acids do not exceed 10% of the total calories, monounsaturated fatty acids account for 10% to 15% of the total calories, and polyunsaturated fatty acids account for 7% to 10% of the total calories. (7) Increase the ratio of polyunsaturated fatty acids to saturated fatty acids. The ratio that the recommended Western dietary plan should achieve is 0.5 to 0.7. In traditional Chinese diets, due to the low fat content, the ratio of polyunsaturated fatty acids to saturated fatty acids is generally above 1. The cholesterol content in the diet should not exceed 300m g per day. (9) Ensure that each person consumes more than 400 grams of fresh fruits and vegetables every day, and pay attention to increasing the proportion of dark or green vegetables. (10) Reduce the intake of refined rice, flour, candies and sweet pastries to prevent excessive calorie intake. (11) The dietary composition should contain sufficient vitamins, minerals, plant fibers and trace elements, but the intake of salt should be appropriately reduced. (12) Drink less alcohol and it's best not to drink at all. (13) Drink less sugary beverages and drink more tea. Coffee can stimulate gastric juice secretion and enhance appetite, but it should not be consumed in large quantities. (Excerpted from Market News