What are the bad eating habits that cause weight gain and hyperlipidemia?

Mummity is very closely related to blood and blood vessel health. Being overweight increases the risk of hyperlipidemia (dyslipidemia). As triglycerides and ‘bad’ cholesterol (LDL) increase and ‘good’ cholesterol (HDL) decreases in the blood, the possibility of stroke (cerebral infarction-cerebral hemorrhage), etc. increases following atherosclerosis, in which blood vessels harden and narrow. Obesity and hyperlipidemia must be controlled to prevent dangerous vascular disease. Learn about the bad lifestyle habits that can lead to significant weight gain and increased risk of hyperlipidemia.

◆ What is the lifestyle that causes blood vessels to deteriorate and gain weight?

It is important to eat healthy carbohydrates, proteins and fats for weight control. If you overeat frequently, you consume too many calories, and the excess is stored in the body as fat, resulting in obesity or overweight. According to the Korea Centers for Disease Control and Prevention (KCDC) health information, increased intake of saturated fatty acids in meat scaffolds, trans fatty acids in processed foods, and cholesterol increases the risk of dyslipidemia, which can increase the occurrence of chronic diseases such as coronary artery disease.

1) Eat meat to your heart’s content. A bowl of rice… Combination of saturated fatty acids and carbohydrates

Grilled meats and scaffolds are high in saturated fatty acids and high in calories. Burnt meat also contains many harmful substances. If you drink alcohol, you can consume too much calories and sugar. If you add rice or noodles, which are carbohydrates, as ‘dessert’, cholesterol and neutral fat build up in the blood. If you repeat this eating habit not once in a while, but for dinner or entertainment, you gain weight and increase the risk of hyperlipidemia (dyslipidemia). In this case, you have to eat rice to get rid of the feeling that you have eaten properly.

2) Fried meat for late night snack? I can’t stop eating food and even drinking

It’s less than during the corona epidemic, but there are cases of eating delivery food late at night. Even with meat, such as greasy fried chicken. If these eating habits are repeated frequently, belly fat increases and the risk of hyperlipidemia increases. If you are hungry late at night when your activity level is low, it is common sense to eat low-calorie foods such as soft tofu that are not salty. Going to bed right after drinking even a few drinks can lead to rapid weight gain. Excessive consumption of alcohol (alcohol) raises triglyceride levels.

3) Ice cream for dessert… If you like sweet food and eat fewer vegetables

Simple sugars (sugar, glucose, fructose, etc.) are quickly digested and absorbed in the body, resulting in high blood sugar and insulin secretion, which are rapidly converted into fat. On the other hand, many complex sugars in vegetables, especially dietary fiber, help to control weight because they slowly raise blood sugar and give a feeling of fullness. If you usually like sweet food and hate vegetables, even if you reduce the amount of food, you can gain weight and deteriorate your blood vessel health.

◆ What are the symptoms of hyperlipidemia (dyslipidemia)?

There are no special symptoms even if triglycerides and ‘bad’ cholesterol (LDL) increase significantly in the blood and ‘good’ cholesterol (HDL) decreases. If left untreated for a long time, cholesterol builds up on the walls of blood vessels, narrowing or blocking them, and eventually causing dangerous cardiovascular diseases such as myocardial infarction and stroke. During a health checkup, a blood test is used to diagnose and treat it. If you are gaining weight rapidly, it is also a good idea to have a blood test done.

◆ How to maintain blood-vessel health and control weight?

1) You should eat more vegetables… Cholesterol-lowering effect

You should eat foods that are low in calories and high in fiber, such as vegetables, often, and reduce the amount of fat in meat that is high in saturated fat. Dietary fiber plays a role in lowering cholesterol directly in the body. Abdominal obesity may be associated with dyslipidemia. Losing weight usually lowers cholesterol and triglycerides.

2) Carbohydrates such as rice and noodles should also be moderated… Increase intake of whole grains such as brown rice and barley

You need to cut down on carbohydrates as well as fat. A total carbohydrate intake of 55% of total caloric intake is recommended. Total sugar intake should also be limited to less than 10%. Increasing your intake of whole grains, such as brown rice and barley, is helpful for blood-vascular health. It is also good to eat blue fish (mackerel, tuna, etc.) often by reducing the salty taste.

3) Steady exercise… Total cholesterol lowering effect

If you do not move your body, it will lead to obesity and eventually increase cholesterol levels. In general, exercise lowers total cholesterol and raises HDL cholesterol. It also lowers blood sugar and blood pressure, which is of great benefit to health. It is important to move your body after eating.

4) Excessive drinking and smoking refrain… Smoking cessation raises ‘good’ cholesterol (HDL)

Drinking too much alcohol can raise your triglyceride levels and cause you to gain weight due to high calories. Smoking should be stopped because it increases the risk of dyslipidemia and cardiovascular disease. Smoking cessation raises HDL cholesterol and reduces the incidence and mortality of cardiovascular disease.

5) Beware of Midlife Crisis… Drinking-drinking for men, hormonal influence for women

Middle-aged men and women suffer from obesity and vascular health. For men, frequent drinking and partying are the main culprits, and for women, the significant change in cholesterol levels before and after menopause is also the cause. Female hormones (estrogen) have a blood vessel protective function, which rapidly decreases or disappears after menopause. Considering that cholesterol levels increase as a result of this effect, women should pay more attention to menopausal management.