What is erythrocyte sedimentation rate?
First, you need to understand what erythrocyte sedimentation rate is. Erythrocyte sedimentation rate, also known as erythrocyte sedimentation rate, is a measure of the free sedimentation rate of red blood cells in the blood. Under normal circumstances, red blood cells in the blood do not settle to the bottom quickly, but when there is inflammation or other infections in the body, the red blood cells in the blood gather together and settle to the bottom, causing the blood sedimentation rate to rise. Elevated erythrocyte sedimentation rate may be related to cardiovascular disease, rheumatoid arthritis, liver disease and other diseases.
How to reduce erythrocyte sedimentation rate through dietary adjustments?
Diet is one of the important ways we can adjust erythrocyte sedimentation rate. The four aspects of methods will be introduced below.
Reduce the intake of saturated fatty acids
The intake of saturated fatty acids can have adverse effects on heart health, causing blood vessels to become clogged, causing an inflammatory response, and thus affecting the blood sedimentation rate. Therefore, the intake of saturated fatty acids in the diet should be minimized. For example, you can consume some vegetable oils, such as olive oil, flaxseed oil, etc. In addition, people can choose vegetarian meals to reduce red meat intake and increase the dietary fiber content of the overall diet.
Increase dietary fiber intake
Dietary fiber can not only increase the number of beneficial bacteria in the intestines, optimize intestinal health, but also reduce blood lipids, control weight, and delay blood sugar reactions. Therefore, it is recommended that people increase their intake of dietary fiber, which can be achieved by eating more vegetables, fruits, whole grain bread, oatmeal, etc. At the same time, avoid eating simple carbohydrates such as sugar, refined white noodles and other foods.
Choose low-fat, high-protein foods
In daily meals, choosing low-fat, high-protein foods can maintain a feeling of fullness, prevent the body from excessive intake of energy, and at the same time meet the body\’s need for protein. For example, some lean meats, eggs, fish and shrimps, etc. In addition, you should drink more protein-rich drinks such as fresh milk and soy milk to optimize your dietary structure.
Reduce salt and sugar intake
Consuming less salt and sugar in your daily diet can lower blood pressure and blood sugar levels, thereby reducing the risk of cardiovascular disease. It is recommended that the daily amount of salt be less than 6 grams, and the intake of high-sugar foods such as desserts should also be appropriately controlled. Eating more fresh fruits is a good choice.
Summary
By adjusting the diet structure, the erythrocyte sedimentation rate can be effectively reduced. People should reasonably absorb different types of nutrients in their daily diet, avoid foods that simply pursue satiety or taste, eat more vegetables, fruits, beans and other foods with high dietary fiber content, and control the amount of fat, salt and sugar. intake. As long as you start with diet, combine it with appropriate exercise, and control your weight, you can effectively protect cardiovascular health.
