4 out of 10 people around us have hyperlipidemia. In hot summer, the human body sweats a lot. If you don’t replenish water in time, it will easily lead to increased blood viscosity and aggravate coronary heart disease. , and even induce myocardial infarction. Don’t take it lightly when you feel flustered, short of breath, tired, weak, or dizzy.
How do “three highs” endanger human health?
Hypertension, hyperglycemia, and hyperlipidemia like to go hand in hand. They all belong to metabolic syndrome. The appearance of “three highs” often indicates the metabolism of proteins, fats, carbohydrates and other substances in the human body. A disorder has occurred.
High blood lipids will increase blood viscosity, cause vasoarterial spasm, and adrenal glands secrete vasopressin, resulting in increased blood pressure; hyperlipidemia patients are prone to insulin resistance and induce diabetes. Many people tend to start with high blood lipids, then high blood pressure, and then high blood sugar.
Is it possible to lower blood lipids without eating meat?
Abstaining from meat can easily lead to a lack of protein, vitamins, fatty acids and other substances in the human body, and reduce human immunity. Elevated blood lipids are often caused by eating too much. Even if you don’t eat meat, you eat too much carbohydrates and other high-calorie foods, and the calories that are not consumed will be converted into fat and stored.
The most important principle in regulating blood lipids is to control the total calorie intake of food. It is best to control the meat intake at 80-150 grams per day, of which livestock and poultry meat and aquatic products account for half each.
Key points: When hyperlipidemia patients eat meat, they should eat thin and not fat, and aquatic products are the first choice.
Would walking 10,000 steps a day reduce blood lipids?
Exercise must reach a certain intensity in order to effectively lower blood lipids. The combination of endurance training and strength training is the scientific way of fitness.
Interval training: Use high, medium and low intensity training and divide it into several groups, giving the body a certain recovery time between groups. Training five to eight groups at a time, three times a day, can effectively assist in lowering blood lipids.
Resistance exercise: It is an active exercise performed by muscles to overcome external resistance, which can restore and develop muscle strength and prevent muscle atrophy.
Special Note: Exercise to lower lipids may not be suitable for all people with high blood lipids, and you should consult your doctor before exercising.
Is it possible to lower blood lipids by cooking without oil?
There are many kinds of edible oils seen in daily life. The intake of saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids should be 1:1:1. The guidelines of the “Basic Health Management Practice for Dyslipidemia” recommend that the daily intake of edible oil should be less than 25 grams. Soybean oil and corn 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.
Key points: Excessive intake of saturated fatty acids will increase blood lipids and increase coronary heart disease risks of. Ultra-processed foods are high in calories and additives, and excessive intake can lead to the risk of atherosclerosis.
How to reduce blood lipids?
Pay attention to diet: Dietary principles for blood lipid regulation: low oil, low salt, and combination of staple food thickness. It is recommended that the daily intake of whole grains should account for one-third of the total daily staple food to assist in lowering blood lipids.
Control weight: A BMI greater than or equal to 24 is considered overweight, and greater than or equal to 28 is considered obese.
Appropriate exercise: Exercise to lower blood lipids should beware of the damage caused by excessive exercise.
Mood regulation: People’s bad mood, poor sleep, and high stress will cause endocrine disorders and then induce metabolic syndrome.
Quit smoking and limit alcohol consumption: Smoking damages the lining of blood vessels and increases the risk of atherosclerosis. Excessive drinking can cause excessive calorie intake and cause dyslipidemia.
Drug lipid-lowering drugs: Follow your doctor’s advice.
(Source: CCTV Finance)
[Editor: Wang Yujin]
[Source: CCTV Finance]