Blood fat is not a substance, but a collective term for various substances such as triglycerides, cholesterol, and phospholipids.
Among them, we talk about triglycerides and cholesterol the most.
What we usually call hyperlipidemia, the professional term is dyslipidemia. That is, low-density cholesterol (LDL-c), triglycerides and other substances in the blood are higher than the normal range, or high-density cholesterol (HDL) is lower than the normal range.
What are the hazards of dyslipidemia? What are the simple and effective ways to reduce in life? "Ask the doctor" for you to explain in detail.
Long-term abnormal blood lipids, 3 types of diseases lurking around
(1) Cardiovascular and cerebrovascular diseases p>
The greatest harm of hyperlipidemia is to cause atherosclerosis and cause cardiovascular and cerebrovascular diseases.
Too much of these substances in the serum will make the blood increasedDeposits on the inner walls of blood vessels, forming small plaques.
When these plaques increase and enlarge, they will slowly block the blood vessels, resulting in narrowing of the vascular lumen and insufficient blood supply to the organs, causing serious consequences:
- Induction Coronary heart disease: Plaque deposits on the intima of the coronary artery of the heart;
- Induced stroke: Plaque deposits on the cerebral artery or other parts of the plaque blood flow Blocking the cerebral arteries will result in stroke;
- Induced hypertension:Atherosclerosis can cause vaso-artery spasm, induce adrenal glands to secrete vasopressin, and increase blood pressure ;
- Aggravated diabetes: In addition to treating diabetes, diabetic patients also need to regulate blood lipids.
Excessive triglycerides can cause pancreatitis. This is because fat digestion requires a lot of pancreatic secretions.
Drinking and overeating make pancreatic juiceExcessive secretion, and poor drainage of the pancreatic duct, increases the pressure of pancreatic juice in the pancreaticobiliary duct system, resulting in high concentration of protease excretion obstacles, and finally causing pancreatic vesicles to rupture and disease.
(3) Fatty liver
Excessive blood lipids will cause a large amount of fat to accumulate in the liver, causing fatty liver. In addition, if long-term hyperlipidemia is relieved, hepatic arteries are prone to atherosclerosis and liver lobules will also be damaged.
Once the normal liver structure is diseased, liver function will decline, resulting in fatty liver and even cirrhosis.
Do 3 things to lower blood lipids , Protect the blood vessels!
In addition to taking medicine, lifestyle intervention is the most basic treatment for lowering blood lipids.
HereI don’t speak the truth. I only recommend 3 simple and effective measures.
(1) Replace the refined rice noodles for dinner with potatoes and other coarse grains
Yes High blood fat, diet control is very important. This is mentioned in various popular science articles.
But most of these popular science articles are general and general.There is no practical way to talk. Instead, the majority of patients are at a loss.
For this, we first recommend one of the simplest methods: Replace the refined rice noodles in the dinner with potatoes, sweet potatoes, yams, corn and other coarse grains.
After special processing, refined rice noodles have become almost only carbohydrate-containing foods. The feeling of fullness is low and it is easy to eat too much without knowing it.
If you take too much carbohydrates, the liver will use glucose as a raw material to synthesize more lipids, making cholesterol and triglycerides exceed the standard.
This is the cause of excessive blood lipids that many people overlook.
In contrast, potatoes, sweet potatoes, yams, corn and other coarse grains can be eaten after being steamed.Provides sufficient satiety, and its rich dietary fiber can also absorb excess lipids in the intestine.
( 2) Chew about 15 times per mouthful of rice
If you don’t like the taste of whole grains, you can gradually increase the amount.
In addition, you can chew slowly and cheatThe form of the brain allows you to feel full while consuming less food.
Be aware that it takes a certain amount of time for the satiety signal to be transmitted to the brain. If we eat too fast, even though we have eaten enough food, the signal of fullness has not been transmitted to the brain, so we will continue to consume food.
If things go on like this, the gobbler will eat more food and eat more calories during this interval than the slow chewer.
It is recommended to chew about 15 times per mouthful of rice. Stick to it for 3 months and you will see the effect.
(3) Take a walk around home after meals every day
Exercise can lower low-density lipoprotein cholesterol and triglycerides, increase high-density lipoprotein, and prevent atherosclerosis Harden or delay its development.
It is best to control the time of each exercise at about 30-40 minutes, too long or too short will not work. And perform 5-10 minutes of preparatory activities before the start of the exercise, so that the pulse slowly rises to the appropriate range, and then start exercising for 20-30 minutes.
In order to avoid cardiac ischemia or autonomic irregularities after stopping exercise immediately, patients with hyperlipidemia must have 5-10 before stopping exerciseMinute adjustment time.
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