Cholesterol is a waxy, fat-like substance in your blood that helps build healthy cells. It includes low-density lipoprotein (LDL), or “bad” cholesterol, which can build up in arteries, and high-density lipoprotein (HDL), or “good” cholesterol, which helps remove excess cholesterol. High triglycerides, another blood fat, along with high LDL, can increase health risks. Balanced cholesterol levels are important for cardiovascular health.
Dietary Habits in Traditional Chinese Culture
Traditional Chinese dietary patterns historically emphasized a largely plant-based approach, focusing on grains, vegetables, and legumes. Rice, particularly in southern China, and wheat products, especially in the north, served as staple foods, providing a significant portion of daily calories. Vegetables, including leafy greens, root vegetables, and various melons, were consumed in abundance, contributing fiber and a wide array of micronutrients. Small amounts of lean proteins, such as fish, seafood, and pork, were also included, often as accompaniments rather than the main focus of a meal.
Traditional cooking methods like steaming, boiling, and stir-frying with minimal oil were common. This approach limited the intake of saturated and trans fats, which influence cholesterol levels. The overall dietary composition, characterized by high fiber from plant foods and lower consumption of animal fats, traditionally supported cardiovascular health.
Modern Dietary Changes and Cholesterol
Significant shifts in the Chinese diet have occurred in recent decades, influenced by urbanization, increasing affluence, and globalized food trends. There has been a notable rise in the consumption of processed foods, which often contain higher levels of unhealthy fats, refined carbohydrates, and sugars. The intake of red meat, particularly pork, and poultry has also increased substantially. Concurrently, there is a trend toward greater consumption of sugary beverages and fast foods.
These modern dietary changes are associated with increasing rates of high cholesterol and related health issues in China. For instance, a “Western dietary pattern” characterized by higher intakes of poultry, fast foods, and milk has been positively associated with increased total cholesterol and LDL cholesterol levels among Chinese women. The average daily cholesterol intake among Chinese adults rose from 165.8 mg/day in 1991 to 266.3 mg/day in 2011, with eggs, pork, and fish remaining the top sources. This dietary transition contributes to a growing prevalence of dyslipidemia, a condition involving unhealthy blood fat levels and a risk factor for cardiovascular diseases.
Beneficial Chinese Foods for Cholesterol
Several foods commonly found in Chinese cuisine offer benefits for managing cholesterol levels. Soy products, such as tofu and soy milk, are valuable sources of plant-based protein and contain isoflavones, which may help reduce LDL cholesterol. Green tea, a widely consumed beverage, is rich in antioxidants called catechins that have been linked to improved lipid profiles. Various mushrooms, including shiitake and oyster mushrooms, contribute dietary fiber and compounds that can support heart health.
Garlic, a common ingredient in Chinese cooking, contains allicin, a compound that may help lower total and LDL cholesterol. Many Chinese vegetables, such as bok choy, Chinese broccoli, and leafy greens, are high in soluble fiber. This type of fiber helps bind to cholesterol in the digestive tract, preventing its absorption and aiding in its excretion. Incorporating these ingredients into the diet can support healthy cholesterol levels.
Traditional Chinese Medicine Perspective
Traditional Chinese Medicine (TCM) approaches health from a holistic viewpoint, often interpreting imbalances that Western medicine might identify as high cholesterol through different concepts. While TCM does not use the term “cholesterol,” it recognizes conditions that align with its manifestations, such as “dampness,” “phlegm,” or “blood stagnation.” These terms describe an accumulation of pathological substances or impaired circulation within the body. An excess of “dampness” or “phlegm” might manifest as a feeling of heaviness or sluggishness, potentially correlating with the physical accumulation of fats.
TCM aims to restore the body’s natural balance and harmony through various interventions. Dietary therapy is a primary component, focusing on foods believed to clear dampness, resolve phlegm, or invigorate blood circulation. For instance, foods that are light, easily digestible, and have a warming or drying nature might be recommended. Herbal remedies are often prescribed to address specific patterns of imbalance, working to transform accumulations and improve metabolic function. Acupuncture and lifestyle adjustments, including moderate exercise and stress reduction techniques, are also integral to a TCM approach for systemic balance.