Dyslipidemia is a common health problem in modern society, and it is closely related to a variety of cardiovascular diseases. Excess blood lipids usually don't cause immediate noticeable symptoms, but changes in some parts of the body may suggest abnormal blood lipid levels. Certain signs of the legs, in particular, can be an early sign of a blood lipid problem.
These 4 signs appear in the legs
or indicate high blood lipids
Leg pain or cramps
Dyslipidemia can cause cholesterol to form plaques in the blood vessels in the legs, causing blockage in blood flow, which can lead to leg pain or cramps. This pain may worsen when walking and relieved with rest, medically known as intermittent claudication.
Changes in the skin and hair of the legs
High blood lipids may affect blood circulation, causing the skin on the legs to become pale or cold, hair loss, and even local skin atrophy.
Swelling of the legs
High levels of cholesterol in the blood can lead to inflammation of the blood vessels, causing swelling in the legs. This swelling is usually accompanied by a feeling of heaviness or discomfort.
Weakness in the legs
Dyslipidemia affects blood flow and can cause the leg muscles to feel weak or fatigued by not getting enough oxygen and nutrients.
How to regulate high blood lipid diet
1. Reduce saturated fat:
Reduce your intake of red meat, full-fat dairy products and fried foods, which can raise blood levels of low-density lipoprotein (LDL), the "bad cholesterol."
2. Increase unsaturated fats:
Choose foods rich in unsaturated fatty acids, such as deep-sea fish, nuts, olive oil, and avocados, which help raise high-density lipoprotein (HDL), the "good cholesterol."
3. Eat more high-fiber foods:
Dietary fiber in whole grains, legumes, vegetables, and fruits helps lower blood lipid levels.
4. Control cholesterol intake:
Limit the intake of high-cholesterol foods such as organ meats, egg yolks, etc.
5. Appropriate amount of protein:
Choose lean meats, fish, and soy products as protein sources.
6. Reduce sugar intake:
Reduce your intake of sugar-sweetened beverages and sweets to avoid excessive sugar conversion to fat.
7. Drink alcohol in moderation:
If you drink alcohol, do so in moderation, as excessive alcohol consumption can increase blood lipid levels.
8, Maintain Healthy Weight:
Being overweight or obese increases the risk of hyperlipidemia, so maintain a healthy weight with a proper diet and exercise.
How to exercise to effectively lower blood lipids
1. Choose aerobic exercise:
Aerobic exercise such as brisk walking, jogging, swimming, and cycling can improve heart and lung fitness, improve blood circulation, and help lower low-density lipoprotein (LDL) levels.
2. Conduct it regularly:
Moderate aerobic activity is recommended at least 5 times a week for 30 minutes of aerobic activity, or 3 times a week for 20 minutes of vigorous activity.
3. Strength training:
Combined with strength training, such as lifting weights or doing dumbbell exercises, you can increase muscle mass, increase metabolic rate, and help control weight and blood lipids.
4. Step by step:
Start with low-intensity exercise and gradually increase the intensity and duration of your exercise as your fitness improves.
5. Perseverance:
Maintain regular exercise habits, avoid interruptions, and persist for a long time to see obvious blood lipid improvement effects.
6. Personalized exercise plan:
Develop an exercise plan that suits you based on your health condition, interests, and schedule, and adjust it under the guidance of your doctor.