This article totals 2700 words It takes about 5 minutes to read
Too long to look at
In the "Beijing 2020 Annual Physical Examination Statistical Report", dyslipidemia is the highest abnormal indicator with the highest detection rate.
How to eat if you want to control blood lipids? See the table:
Want to know more detailed information to read down, the first half of the article on how to understand the blood lipid part of the physical examination results, the second half is about how to control the high blood lipids advice.
*This article is only popular science and is not used as a basis for diagnosis and treatment Personal information Please follow the doctor's advice
The end of the year/the beginning of the year is the peak period of the physical examination, have you gone to the medical examination?
According to the "Beijing 2020 Annual Physical Examination Statistical Report" just released, more than 3.53 million health examinations were carried out in Beijing throughout the year, and the top detection rates were dyslipidemia (37.85% of men and 27.91% of women), overweight (31.80% of men, 19.03% of women) and fatty liver (29.84% of men and 14.81% of women).
In the medical examination report
What do you think of lipid index?
The common indicators of blood lipids in physical examination mainly include the following four items:[1]
Total cholesterol (TC), appropriate level*
Triglycerides (TG), appropriate levels
High-density lipoprotein cholesterol (HDL-C), which is inversely associated with cardiovascular disease risk
Low-density lipoprotein cholesterol (LDL-C), appropriate levels
*The "appropriate level" is for the general healthy population, if there is high blood pressure, obesity, diabetes, older age, smoking, etc., it may be necessary to control it lower, and you need to follow the advice of your doctor.
We focus on blood lipids mainly because hyperlipidemia increases the risk of atherosclerotic cardiovascular disease.
Because lipids are insoluble in water, fat and cholesterol in the body can only be transported in the bloodstream and sent to different tissues if they are wrapped in proteins. Proteins envelop fat and cholesterol and form globular particles called lipoproteins.
Depending on the density, lipoproteins can be divided into low-density lipoproteins, high-density lipoproteins, very low-density lipoproteins, chylomicrons and other types.
Why is LDL-C high dangerous?
LDL is large in size and high in cholesterol, and it is easy to form sediments and plaques on the walls of coronary arteries and other arteries, which will make your arteries narrower and narrower over the long term, thereby limiting your blood flow.
Rupture of plaque may lead to stroke or heart disease. Therefore, this indicator is very important.
LDL-C is high to be taken seriously
What are triglycerides?
Its more common name is: fat, or neutral fat. In the body, it is mainly distributed in the abdominal cavity, subcutaneous and muscles, which can store and supply energy, help maintain body temperature, protect internal organs, and have certain endocrine functions.
However, if your blood levels of triglycerides (TG) are relatively high, they may also accumulate in the lining of blood vessels, increasing the risk of atherosclerosis and coronary heart disease, so this indicator is also worth paying attention to. [1] [2]
HdL-C high to worry about?
If you have high levels of high-density lipoprotein cholesterol (HDL-C), it may be a good sign.
Because HDL-C can transport cholesterol from the surrounding tissues to the liver for recycling, it helps to reduce the deposition of cholesterol in the blood vessel wall, which is good for blood vessel health.
That is, if your HDL-C is high and LDL-C is low, the risk of developing atherosclerotic cardiovascular disease is relatively low. If it's just "HDL cholesterol" with an upward arrow behind it, don't worry too much.
Including the test results like the above, because HDL-C is high, resulting in high total cholesterol, if your living habits are better, there are no other underlying diseases, blood pressure, blood sugar, weight and other indicators are not a problem, do not have to worry about it.
You can refer to the lifestyle that helps control blood lipids in the following article, see what you have not done, and pay attention to correct it.
Is there a problem with the arrows?
Another point to note is that there are a few arrows on your test results, which are not necessarily problematic, but you should consult your doctor's advice.
The range of reference values given on the physical examination sheet is only a statistical interval, and the vast majority (usually 95%) of normal people will fall within this range.
Due to the different detection methods, reagents, etc. used, the range of reference values given by different hospitals may also be different.
When the doctor gives advice, in addition to looking at this reference value range, you must also consider many other factors, such as your gender, age, whether you have other underlying diseases, and so on. It is usually necessary to combine multiple indicators to determine your health.
As far as dyslipidemia is concerned, in addition to looking mainly at your low-density lipoprotein cholesterol (LDL-C) and total cholesterol (TC), you should also consider whether you have diabetes, high blood pressure, obesity, smoking and other problems, if you have these problems at the same time, then the risk will be relatively high.
From the perspective of preventing atherosclerosis, you can refer to the following table, combined with your own situation, to judge the risk level of your own disease.
Image source: References[1]
Different lipid control goals are available for different levels of risk:[1]
Intermediate and low-risk patients with LDL-C
High-risk LDL-C
Very high-risk LDL-C
To control blood lipids, you must adjust your living habits and eating methods, and then tell you how to eat dyslipidemia. Of course, if you find yourself in a medium or high risk, you should quickly see a doctor and take medicine.
Want to control blood lipids
How to eat?
Both vegetable cream and animal cream are detrimental to blood lipids
Eat less "bad" fats
In terms of diet, the biggest influence on blood cholesterol levels are carbohydrates and fats, especially saturated and trans fats.
To reduce the intake of saturated fats and trans fatty acids, you need to limit the following foods:
All kinds of red meat, fatty meat, and meat with skin
Animal oil (including butter, lard, cream)
Coconut oil, palm oil
Fried food
Hydrogenated vegetable oil, margarine
Cakes, tarts, biscuits and other Chinese and Western desserts (animal oil and hydrogenated vegetable oil will be added)
These can be eaten without eating.
Cookies also have a lot of saturated fat in them
What to eat to supplement protein?
Daily protein supplementation, you should choose lean meat, peeled chicken and duck meat, fish.
Nuts and fish contain unsaturated fatty acids, which can be eaten appropriately.
Ω-3 fatty acids also have a protective effect on heart health, if you can't eat fish at least twice a week, you can consider DHA, EPA supplements. Also consider taking a plant sterol supplement.
Can eggs be eaten? What about animal offal?
For healthy people, 1-2 eggs a day is no problem.
However, if you have dyslipidemia, high blood pressure, diabetes, etc., or have been diagnosed with hypercholesterolemia, the Chinese Adult Guidelines for the Prevention and Treatment of Dyslipidemia recommend that cholesterol be ingested within 300mg per day. [1]
Considering that the cholesterol of an egg is almost 200mg, people with dyslipidemia do have to pay attention to limiting the intake of eggs, if you have eaten other meats in the day, do not eat more than 1 whole egg, or you can also consider eating only protein.
In addition, the cholesterol content in animal internal organs is not low, and attention is also paid to trying not to eat.
Control sugar and eat more whole grains
People with high blood lipids should also properly control the intake of refined carbohydrates, including white rice, white noodles, pastries, candy, sugary drinks, fruit juices and so on.
At the same time, it is necessary to appropriately increase the intake of dietary fiber and eat more vegetables and fruits, whole grains, nuts, and legumes.
The choice of staple food is also more critical, because to limit fat intake, the main source of energy should be carbs, and each meal must be guaranteed to have a staple food.
The recommended method is to switch staple foods to whole grains, such as oats, brown rice, quinoa, millet and so on. For example, oats, the dextran in it is very effective in lowering cholesterol (almost 2 or two oats per day can reduce LDL-C by 0.13mmol/L).
In addition, you can also consider taking some dietary fiber supplements such as inulin, but the initial dose is not too much, the total amount of soluble dietary fiber is about 10 to 25 grams per day, and the supplement alone generally does not exceed 10 grams.
Other considerations
No more than 6 grams of salt per day. The taste is as light as possible, you can use chili, pepper, etc. instead of salt to flavor, but note that soy sauce, monosodium glutamate, pickles and other sauces are also salt, the same to limit, add these do not add salt.
Quit smoking and limit alcohol. Be sure to get your doctor's permission to drink alcohol. It is best not to drink alcohol, if there is a drinking habit, men do not exceed 25 grams of alcohol per day, women halve.
In addition, pay attention to limiting caffeine to less than 400mg per day, that is, limiting coffee and strong tea to less than two cups. Excessive caffeine intake can cause an increase in blood pressure and blood sugar, which is not good for patients with hyperlipidemia.
Develop the habit of exercise, you can have more than half an hour of moderate-intensity exercise every day (brisk walking, cycling is also counted), and if you can't do it every day, you must ensure that you have to do it 5 days a week. [1]
Pay attention to the BMI at 18.5-23.9, if you weigh more, 3%-5% weight loss can help blood lipids. [3]
In addition, ensuring sleep and reducing stress are also conducive to controlling blood lipids.
Resources:
Zhu Junren,Gao Runlin,Zhao Pingping,Lu Guoping,Zhao Dong,Li Jianjun. Guidelines for the Prevention and Treatment of Dyslipidemia in Adults in China (Revised Edition 2016)[J].Chinese Journal of Circulation,2016,31(10):937-953.
[2] American Heart Association, cholesterol, https://www.heart.org/en/health-topics/cholesterol
[3] National Institute of Health, National Heart, Lung, and Blood Institute, Blood Cholesterol, https://www.nhlbi.nih.gov/health-topics/blood-cholesterol
What was the result of your medical examination this year?