Lipid-lowering, Vascular Protection & Metabolic Regulation

Lower Blood Lipids, Protect Blood Vessels, Regulate Metabolism

Ⅰ. Dietary Strategies:

1. Increase water-soluble dietary fiber

Water-soluble fiber binds bile acids in the intestines and eliminates them from the body, thereby lowering cholesterol levels in the blood.
• Recommended foods: Oats, barley, legumes (chickpeas, lentils), apples (eaten with skin), black fungus, okra.

2. Replace fat sources with high-quality unsaturated fats

Replace saturated fats (fatty meat, butter) and trans fats with monounsaturated and polyunsaturated fats.
• Recommended foods: Olive oil, avocados。oil, nuts (a small portion daily).

3. Limit refined carbohydrates and added sugars

Excess sugar is converted into triglycerides, causing metabolic disorders and vascular inflammation.
• Practices: Replace white rice with brown rice, multigrain rice or sweet potatoes; cut back on sugary packaged drinks, bubble tea and desserts.

4. Take sufficient phytonutrients

Antioxidants prevent the oxidation of LDL-C (bad cholesterol). Oxidized cholesterol is the main cause of vascular hardening.
• Recommended foods: Dark green vegetables, berries (blueberries, strawberries), onions (rich in quercetin), tomatoes (rich in lycopene).

Ⅱ. Key Nutrients: Targeted Vascular Protection

Key Nutrients for Vascular Protection & Lipid Reduction

• Omega-3 (mainly EPA & DHA)

• Functions: Reduce triglycerides, anti-inflammation, prevent blood clot formation.
• Sources: Salmon, mackerel, sardines, algae oil supplements.

• Red Yeast Rice (Monacolin K)

• Functions: Directly inhibit hepatic cholesterol synthesis.
• Sources: Red yeast rice and related supplements. Note: Its properties are similar to statin drugs; do not combine with medications arbitrarily.

• Coenzyme Q10

• Functions: Protect vascular endothelial cells, maintain myocardial energy metabolism, and relieve muscle soreness caused by some cholesterol-lowering drugs.

• Sources: Beef, animal offal (moderate intake), CoQ10 supplements.

• Water-soluble Fiber (e.g., Beta-Glucan)

• Functions: Form gel-like substances in the intestines to remove bile acids and bad cholesterol.
• Sources: Oats, chickpeas, black fungus.