The so-called “soft blood vessels, long life”, and when referring to the soft and hard blood vessels, we have to say “blood lipids”.
If hypertension is the “invisible killer” of human health, then hyperlipidemia is the “time bomb” in the blood vessels.
To this age group
It is recommended to check blood lipids frequently
Hyperlipidemia can be easily understood Because of the excessive fat content in our blood, the blood is sticky and the blood vessels are “rusted”.
This directly affects our vital organs and induces a series of diseases such as cerebral infarction, myocardial infarction, renal infarction, renal hypertension , renal failure, stroke, arteriosclerosis, acute pancreatitis, lower extremity arterial infarction, etc. Studies have also shown that higher lipid levels in middle age are associated with a greater risk of developing dementia in later life.
Elevated blood lipids
A small number of people will have the so-called 5 manifestations
1
Dizziness, especially the middle-aged and elderly people, Waking up in a daze in the morning, sleepy in the afternoon, and awake at night;
2
Yellow, orange, or brown-red nodules, plaques, or rashes appear on parts of the body;
< p>3
Leg cramps, muscle tingling, calf chills, numbness;
4
decreased vision;
5< /p>
tinnitus.
Compared to these 5 points, the lack of clinical manifestations is often the most terrifying.
And many people often have high blood lipids in the early stage, without any clinical manifestations, until the long-term high blood lipids gradually lead to changes in the blood vessels of the whole body, which is the most terrible.
Blood lipids gradually increase in men from the age of 20 and peak at the age of 70; in women, blood lipids do not rise until after menopause. Regardless of gender, it is recommended to check blood lipids frequently over the age of 45.
There are slight differences in the normal reference range of different hospitals. Most of them are in accordance with the reference standard of dyslipidemia in the “Guidelines for the Prevention and Treatment of Dyslipidemia in Adults in China”. Measure it accordingly.
But even if the indicator is in the “normal range”, it does not necessarily mean that there is no problem.
If you already have chronic diseases such as coronary heart disease, diabetes, hypertension, etc., the blood lipid requirements are more stringent, Total cholesterol should be <4.2mmol/L, LDL cholesterol <2.6 mmol/L, high-density lipoprotein cholesterol >1.04mmol/L, triglyceride <1.7mmol/L.
Therefore, it is recommended that you start with daily life to improve blood lipids and prevent problems before they occur!
3 “less”, 6 “more”
A little bit helps you lower blood lipids< /p>
Less staple foods
Staple foods such as noodles, rice, etc. are all carbohydrates, and when the human body consumes a large amount of carbohydrates When it is converted into triglycerides in the body. It is one of the important indicators to measure whether blood lipids are normal or not. It and low-density lipoprotein cholesterol are commonly known as “bad cholesterol” and are one of the important risk factors for high blood lipids.
Less snacks
Some people like to eat nuts such as melon seeds, peanuts, walnuts and other small snacks, Although it is said that eating nuts every day is good for the body, it has to be mentioned that these foods are high in fat content. Calorie and fat content will not be less.
A little less alcohol
No heavy drinking or heavy drinking, The average daily drinking amount should not exceed 50g of white wine or 75g of red wine ;Excessive drinking can lead to elevated triglycerides, diabetes, fatty liver, severe alcoholic cardiomyopathy, and brain function degradation.
A little more water
Water is the most cost-effective health drink. Drinking more water is beneficial to speed up metabolism, relieve blood viscosity, and keep blood circulation smooth in the body. It is recommended to drink enough 1200ml of water every day, and drink slowly in small sips.
More milk
Guaranteed about 250ml of milk per day. Milk is not only rich in high-quality protein and vitamins, but also can supplement calcium and slightly lower total cholesterol.
A little more tea
Caffeine in tea can clear “bad cholesterol” from the blood by interacting with cytokines , play a role in protecting the cardiovascular system. Drinking 2-3 cups of tea a day reduced the risk of stroke by 32% and the risk of dementia by 28%.
A little more deep-sea fish
Many people think that they should not eat meat when their blood lipids are high. In fact, purely vegetarianIt is easy to lead to insufficient intake of certain B vitamins, which is also one of the factors that lead to dyslipidemia. For meat, you can choose fish, shrimp, poultry, lean meat, and eat more aquatic products, especially deep-sea fish. Aim to eat fish two or more times a week, the best way to cook fish is to steam it.
A little more dietary fiber
Dietary fiber is defined as a polysaccharide that cannot be digested and absorbed by the human body, so it will interfere with the absorption of fat cholesterol in the intestinal tract and reduce the intake of fat cholesterol. The recommended daily intake of dietary fiber for adults is 25-30g. However, most vegetables contain less than 3.5g of dietary fiber per 100g. Supplementing dietary fiber with vegetables alone is very economical and stressful. You can choose dietary fiber supplements for additional supplementation.
A little more exercise
Appropriate exercise can improve blood lipid composition. Aerobic exercise at least twice a week is good for health, even walking is good. For those who already suffer from high blood lipids, it is best to choose a low-intensity and long-term exercise program, such as jogging, brisk walking, swimming, etc.
Blood-lipid lowering pays attention to etiquette and then soldiers. After a period of strict control of diet and proper exercise, if the index is still high, it is necessary to seek medical treatment as soon as possible.
Currently, statins are still the first choice for the treatment of hyperlipidemia. Lecithin is involved in fat metabolism, can effectively reduce blood lipids, and combined with statins, it has a synergistic effect. poisonous effect.
At the same time, it must be noted that lipid-lowering therapy should be adhered to for a long time under the guidance of a doctor, and the drug should not be discontinued arbitrarily.
References
Mai Zixin, et al. Research progress on hypolipidemic effect and mechanism of dietary fiber[J].Guangdong Trace Element Science, 2011,18(1):11 -16.