Source: People's Daily - People's Health Network
Editor's note: "Physical health is the capital of the revolution", but in a busy life, everyone is often busy with work and eager to socialize, but ignores the feng shui treasure of physical health. In fact, usually pay a little attention, early prevention, health is all around us. People's Health Network launched the ""Health" early knowledge" column, for you to collect and sort out the health knowledge that you usually ignore, do your health think tank, and work with you to carry out health to the end!
How can I effectively lower triglycerides?
For the control and management of hypertriglyceridemia, the "Chinese Expert Consensus on the Management of Elevated Triglycerides in Atherosclerosis Patients" written by the Prevention Group of the Cardiovascular Disease Branch of the Chinese Medical Association recommends that everyone start from the way of daily life and achieve "two more and four less".
1. Consume more dietary fiber. Dietary fiber can reduce to some extent the elevated levels of triglycerides caused by sugars and other carbohydrates.
2. Exercise more. Increasing exercise is an effective means of lowering triglyceride levels. This is due to the fact that exercise helps regulate blood sugar and insulin metabolism, reduces liver triglycerides and free fatty acid reserves, and muscles break down triglycerides as energy.
3. Less calories. Whether it's lowering total caloric intake or consuming calories through exercise, triglyceride levels in the body can be lowered.
4. Eat less sugar. Limiting sugar intake, especially fructose, can increase the level of triglycerides in the blood plasma slightly to moderately. Fructose generally comes from sucrose (white sugar or brown sugar), and restricting the intake of such substances can effectively reduce triglyceride levels. Non-sugar carbohydrates (starches) have a slight effect of raising triglyceride levels, which can be slightly lowered if total carbohydrate intake is restricted.
5. Less fat. When triglyceride levels exceed 800 mg/dL, limiting the intake of fat in foods is the most effective way to lower triglycerides. Saturated fatty acids are more likely to cause hypertriglyceridemia than unsaturated fatty acids. It is recommended that patients may wish to eat some fish appropriately every day, and the omega-3 fatty acids in it have a certain effect on reducing triglycerides.
6. Less alcohol. Drinking alcohol in any concentration raises triglyceride levels in the body, and studies have shown that drinking alcohol more than twice a week significantly increases the risk of hypertriglyceridemia.
Tang Min, chief physician of the third ward of arrhythmia in Fuwai Hospital of the Chinese Academy of Medical Sciences, suggested that if the patient is found to be high in triglycerides during examination, the principle of "two more and four less" should be adhered to daily, and the review should be carried out after 3 months, if the indicators are still high, drug intervention can be used under the guidance of doctors to reduce the occurrence of arteriosclerosis, coronary heart disease and other diseases.
Effectively controls triglycerides to prevent excessive damage to the body
The body's energy is mainly converted into triglycerides for storage, and when needed, the body can directly decompose triglycerides to supply energy. Although triglycerides have many functions, if they are too high, they can also cause a variety of diseases, causing damage to the liver, heart, brain, pancreas and other parts.
The liver plays a very important role in human metabolism, and the liver is an important organ for storing, synthesizing and metabolizing triglycerides. If too many triglycerides are ingested, beyond the rate of liver metabolism, triglycerides will accumulate in the liver, resulting in liver dysfunction, severe damage to liver cells, continuous increase in serum aminotransferase levels, and finally the formation of fatty liver.
The heart is the engine of the human body, providing the body with fresh blood and oxygen day and night. If there are too many triglycerides in the blood to be used by tissues or organs, the excess triglycerides will accumulate on the endothelial cells of the heart arteries, forming atherosclerotic plaques in the arteries, resulting in blockage of arterial blood vessels and slower blood circulation. As a result, there will be insufficient blood supply to the heart, resulting in symptoms such as ischemia, angina, and myocardial infarction. Serum triglycerides in middle-aged and elderly people are easily elevated, which may induce coronary heart disease. The blood supply function of the heart is impaired because triglycerides block the arterial blood vessels, so lowering triglycerides is an important measure to reduce the occurrence of ischemic heart disease.
Many people in the brain think that cerebral thrombosis is a problem with the brain, but in fact, the culprit is triglycerides. Due to the high content of triglycerides in the blood, the blood consistency rises, the blood circulation is not smooth, which in turn causes the blockage of blood vessels in the brain and, in severe cases, stroke or cerebral thrombosis.
The function of the pancreas is mainly to promote the absorption of blood sugar by human cells, thereby maintaining the energy required by the human body. Too high a triglyceride in the blood may lead to insulin resistance, and blood sugar cannot be fully absorbed, so blood sugar begins to rise. Long-term high triglycerides, impairing pancreatic function, will lead to low insulin, thereby affecting the absorption of blood sugar, triggering high blood sugar.
Triglycerides should be checked after meals
Elevated triglycerides after a meal is an important risk factor for coronary heart disease. That is, patients with significantly elevated postprandial triglycerides are at increased risk of developing coronary heart disease. Therefore, testing postprandial triglyceride levels is of great significance for the early prevention and treatment of coronary heart disease.
How is postprandial hypertriglyceridemia detected? It is usually asked to test triglyceride concentrations by having the patient eat a high-fat diet first and then drawing blood (2 hours, 4 hours, 6 hours, 8 hours after a meal) within a specified time.
Triglycerides are high, and two foods should be eaten sparingly
Eat less sugar
When you eat too much sugar, the body converts the excess calories into triglycerides, which are stored in fat cells. Eating fewer sweets, sugary drinks, cookies, and pastries and avoiding these high-fat foods can also help lower cholesterol. If you eat 2,000 calories a day, the sugar you eat should be less than 40 grams/day.
Eat less refined food carbohydrates
From processed foods such as white bread, polished rice and refined flour. These fine foods are more easily converted to sugar, and choosing whole grain foods can help lower triglyceride levels. Whole grain foods include brown rice, whole wheat bread, and more. To help lower triglycerides, eat less from fine foods, mainly whole grains and whole grain foods. (People's Health Network synthesized from Life Times, Health Times)
☆ Recommended reading ☆
Fatty liver do not fall into 6 misunderstandings 8 major signs indicate acute myocardial infarction
Nourish the stomach, lower blood pressure, protect the heart, these foods are all health "sharp weapons"
Diabetics are better not to drink porridge? Listen to the experts
What symptoms should be suspected of heart disease? 14 kinds of fruit to protect the heart
Tips: You can't spray perfume in 5 parts of the body There are 8 ways to reduce swelling in the eyes