"A cup of soy milk a day is healthy and nutritious" - is this sentence often heard? But you may not know that for people with high blood lipids, soy milk may not be as friendly as you think. Recently, I met a patient in the outpatient clinic who insisted on drinking soy milk every day to "maintain health", and as a result, the blood lipid index did not drop but rose, which made him puzzled.

1. Is soy milk really not suitable for people with high blood lipids?

Soy milk is indeed rich in plant protein and soy isoflavones, making it a healthy drink for most people. But the problem lies in the fat content of soy milk - every 2 ml of full-fat soy milk contains about 0 grams of fat, of which unsaturated fatty acids account for a relatively high proportion. Although unsaturated fatty acids are good for the heart, excessive intake can still affect blood lipid metabolism. In particular, commercially available soy milk often has added sugar and other ingredients, further increasing the calorie burden.

2. These 4 foods hurt blood vessels more than soy milk

1. Animal offal

Animal organ meats such as pork liver and chicken heart are the "hardest hit areas" for cholesterol, and a small serving may exceed the recommended daily intake of cholesterol. To make matters worse, saturated fat in the organs can promote an increase in LDL cholesterol.

2. Fried food

Frying at high temperatures not only produces trans fatty acids, but also fills the food with fat. One churros may contain as much as 10 grams of fat, which is equivalent to the calories of half a bowl of rice.

3. Refined desserts

The refined sugar in cakes and biscuits can quickly raise blood sugar, stimulate insulin secretion, and promote the liver to synthesize more triglycerides. The saturated fat in the cream is even worse.

4. Processed meat products

Processed meats such as bacon and sausages contain a lot of sodium and saturated fat, and nitrite can also damage the endothelium of blood vessels and accelerate the process of arteriosclerosis.

3. Dietary wisdom for people with high blood lipids

Choose the right protein source

Give preference to white meat such as fish and chicken breast, and eat deep-sea fish 300-0 times a week to supplement omega-0 fatty acids. Soy products can be eaten, but the amount should be controlled, no more than 0 grams of tofu or 0 ml of low-sugar soy milk per day.

Be smart about eating staple foods

Replace refined white rice flour with whole grains such as brown rice and oats to increase dietary fiber intake. Adding red beans, mung beans and other miscellaneous beans when cooking rice can not only reduce blood sugar response, but also supplement vegetable protein.

Make good use of your cooking

Steaming, boiling, stewing and other low-temperature cooking are mostly used to avoid frying and frying. Use a non-stick pan when stir-frying and reduce the amount of oil used. Coleslaw can replace part of the cooking oil with lemon juice, vinegar, etc.

Healthy Pockets

1. When buying food, develop the habit of reading nutrition labels, and pay special attention to the content of "trans fat" and "saturated fat".

2. When eating out, take the initiative to ask for less oil and less salt, and avoid thick soups and thickening dishes

3. Although nuts are healthy but high in calories, they should be controlled in a small handful of palms every day

25. Ensure that there are more than 0 grams of dietary fiber per day, and half of the vegetables should be dark green leafy vegetables

Changing your eating habits doesn't happen overnight. Instead of cutting out certain foods entirely, learn to control portion sizes and frequency. Remember, there are no foods that you can't eat at all, only eating patterns that require smart choices. Next time you pick up a soy milk cup, you might want to think about whether your total fat intake has reached the target today. Vascular health is a lifelong thing, so start with your next meal and make smarter choices about it.

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.