There are 4 hyperlipidemia in every 10 people around us, of which 70% of hyperlipidemia patients do not pay attention to their own dyslipidemia, which leads to many people missing the best time for treatment, do not know that more than 4 million people in Our country die every year from hyperlipidemia complications.
What are the dangers of high blood lipids?
In addition to atherosclerosis, hyperlipidemia can also cause lesions in the body's major organs and tissues - heart, kidneys, eyes, brain, etc. Coronary artery blockage of the heart will lead to myocardial infarction and sudden death; atherosclerosis of cerebral artery vessels, which is easy to induce cerebral thrombosis, cerebral infarction and other diseases; atherosclerosis of the renal arteries will lead to renal failure and uremia; high blood lipids will also affect the blood supply around the eyes, resulting in a decline in optic nerve function.
Why the "three highs" like to walk together
Harmful to human health?
Hypertension, high blood sugar, high blood lipids are like three good brothers, like to go together, they belong to the same metabolic syndrome, the emergence of "three highs" often indicates that the metabolism of proteins, fats, carbohydrates and other substances in the human body has been disrupted.
High blood lipids will increase blood viscosity, make vascular arteries spasm, and the adrenal glands secrete vasopressin, resulting in increased blood pressure; patients with hyperlipidemia are prone to insulin resistance and induce diabetes. Many people tend to start with high blood lipids, then develop high blood pressure, followed by high blood sugar.
Can you lower blood lipids without eating meat?
Not eating meat can easily lead to the lack of protein, vitamins, fatty acids and other substances in the human body, reducing human immunity. Elevated blood lipids are often caused by eating too much, even if you do not eat meat, carbohydrates and other high-calorie foods eat too much, and the calories that are not consumed will also be converted into fat storage.
The most important principle for regulating blood lipids is to control the total calorie intake of food, and the meat intake is best controlled at 80-150 grams per day, of which livestock and poultry meat and aquatic products account for half each.
Key points: when patients with hyperlipidemia eat meat, they eat lean and do not eat fat, preferring aquatic products.
Can walking 10,000 steps a day lower blood lipids?
Exercise must achieve a certain exercise intensity in order to effectively lower blood lipids. Endurance training and strength training go hand in hand, which is a scientific way of fitness.
Intermittent training: High-, medium-, and low-intensity training is used, and divided into several groups, giving the body a certain amount of recovery time between groups. Training in five to eight groups at a time, practicing three times a day, can effectively assist in lowering blood lipids.
Resistance exercise: It is the active movement of muscles when overcoming external resistance, which can restore and develop muscle strength and prevent muscle atrophy.
Special attention: exercise lipid reduction is not necessarily suitable for all people with high blood lipids, and doctors should be advised before exercising.
Can cooking without oil lower blood lipids?
The types of cooking oils seen in daily life are very rich. Soybean oil, corn oil, and rapeseed oil are rich in polyunsaturated fatty acids; olive oil, camellia oil, and peanut oil are rich in monounsaturated fatty acids; lard and palm oil are rich in saturated fatty acids. Saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acid intake should be 1:1:1.
Key point: Excessive intake of saturated fatty acids increases blood lipids and increases the risk of coronary heart disease. Be wary of the intake of "invisible oil" in the daily diet, such as potato chips, French fries, puffed foods, etc. Ultra-processed foods are high in calories, have many additives, and excessive intake has the risk of leading to atherosclerosis. The Guidelines for the Management of Hypolipidemia At the Primary Level recommend that the daily intake of edible oil should be less than 25 grams.
How does high blood lipid drop?
Pay attention to diet: the dietary principle of blood lipid regulation - low oil, low salt, staple food thickness and fine collocation. It is recommended that the daily intake of whole grains, accounting for one-third of the total amount of staple foods in a day, is recommended to help lower blood lipids.
Weight control: BMI index greater than or equal to 24 is overweight, greater than or equal to 28 is obese.
Proper exercise: Exercise to lower blood lipids should beware of the damage caused by excessive exercise.
Regulate emotions: people's mood is not good, sleep is not good, and stress is high, which will cause endocrine disorders, and then induce metabolic syndrome.
Smoking cessation and alcohol restriction: Smoking destroys the lining of blood vessels and increases the risk of atherosclerosis. Moreover, wine is grain essence, excessive alcohol consumption will also cause excessive caloric intake, resulting in abnormal blood lipids.
Medications to lower lipids: as directed by a physician.
This article is reproduced from the WeChat public account "CCTV Finance"