In recent years, there has been a trend of younger people having high cholesterol, and the problem is not just limited to the elderly! Many people also have doubts about it. For example, even if they already avoid foods high in cholesterol in their daily diet, why is their cholesterol level still high? If cholesterol is too high, does that mean they can’t eat eggs or seafood? This time, we have invited accredited nutritionist Zhang Yingxin to explain the myths related to cholesterol and teach everyone how to start with their dietary habits and recommend some cholesterol-lowering foods!
胆固醇是什么？
胆固醇是脂肪的一种，人体内大部分胆固醇都是由肝脏制造的，只有约20至30%是直接由食物吸收。胆固醇在身体中具有许多重要的作用，包括构建细胞壁、帮助肝脏产生消化食物所需的胆汁、产生一些荷尔蒙（包括性荷尔蒙）和维生素D。但过多的胆固醇会损害动脉并增加患心血管疾病的风险。
好脂肪 VS 坏脂肪
高密度脂蛋白（HDL）- “好”胆固醇：它有助于收集和运送血液中的坏胆固醇回肝脏，抵御动脉硬化斑块的形成，具有保护作用，并降低患上心血管疾病的风险。
低密度脂蛋白 (LDL) -「壞」膽固醇：它可带胆固醇进入细胞，加速动脉硬化的速度，增加心脏病、中风等风险。
膽固醇正常值
| 總膽固醇 | 理想水平是低於 5.2mmol/L |
| 低密度脂蛋白膽固醇 | 理想水平是低於3.4mmol/L (低於2.6mmol/L較佳) |
| 高密度脂蛋白膽固醇 | 理想水平是高於1.0mmol/L (超過1.6mmol/L較佳) |
高胆固醇的主要原因
There is research indicating that increasing intake of saturated fat and trans fat can lead to the body producing more cholesterol. Simply reducing dietary cholesterol intake may not necessarily help lower blood cholesterol levels. People with a genetic predisposition to high cholesterol have a two to three times higher incidence rate. In addition, poor lifestyle habits such as lack of exercise, long-term smoking, and alcohol consumption can lower the levels of good cholesterol (HDL) in the body, affecting cholesterol regulation.
膽固醇過高可以吃雞蛋、海鮮嗎？
由于体内约70% – 80%的胆固醇是由肝脏产生的，只有20% – 30%来自食物。正常情况下，我们的身体内有一种调节胆固醇的功能，将血液中的胆固醇维持在正常水平，所以膳食胆固醇对血液胆固醇的影响相对较低。适量进食鸡蛋和海鲜就不会影响血液中胆固醇的浓度。它们鸡蛋和海鲜都是低脂肪食物并含有丰富的优质蛋白，每天可以进食1-2只鸡蛋或适量的海鲜。
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高胆固醇食物有哪些？
以上提及，摄取过多饱和脂肪或反式脂肪的食物或会导致高胆固醇。饱和脂肪通常存在于肥肉、牛油、椰子油、棕榈油等。而反式脂肪是在工业过程中产生的，该过程将氢添加到液体植物油中，常见食物包括煎炸食物、烘焙食物、人造牛油等。反式脂肪会提高体内坏胆固醇 (LDL) 水平并降低好胆固醇 (HDL) 水平，增加患心脏病和中风的风险。
How to control cholesterol levels through dietary habits?
1. Choose low-fat foods: Limit the intake of saturated fat and trans fat. It is recommended to choose low-fat or fat-free foods, choose lean meat or skinless meat instead of fatty or bone-in meat, and choose lemon juice and black vinegar instead of salad dressing for sauces. 2. Cooking methods: Use low-fat cooking methods (such as steaming, boiling). It is recommended to follow the guidelines of the Health Protection Center and not exceed the recommended daily amount of oil, which is 25 to 30 grams (about 6 to 7 teaspoons). 3. Consume enough dietary fiber: Dietary fiber can bind cholesterol in the intestines and excrete it from the body. It is usually found in fruits, vegetables, grains, and legumes. It is also recommended to drink plenty of water to prevent constipation. 4. Choose healthy fats: Choose unsaturated fats instead of saturated fats and trans fats, such as Omega-3 fatty acids, which can lower bad cholesterol levels.
降低胆固醇食物推介
燕麦：它们富含β-葡聚糖（β-Glucan）的水溶性纤维，可以吸收胆固醇，有助降低血液中坏胆固醇水平，增强心脏健康。
深海鱼：如三文鱼、鲭鱼等是 omega-3 脂肪酸的最佳来源之一，它与降低心脏病、认知障碍、抑郁症和许多其他疾病的发病率有关。研究表明，omega-3脂肪酸有助于降低胆固醇水平并缓解炎症，从而增强心脏健康。
蔬菜和水果类：热量低，而且丰含膳食纤维，可以帮助动脉壁清除胆固醇的积聚，预防心脏病。
了解更多：張穎心 Stephanie – 認可營養師 (香港營養師學會)
「家營營養中心」營養師，中大食物及營養科學學士。擅長尋找香港十八區美味又健康的餐廳，設計能配合香港都市人忙碌生活的健康餐單。
