The prevalence of dyslipidemia among adults in China is as high as 40.4%.
Once the blood lipid is high, myocardial infarction, cerebral infarction, coronary heart disease, stroke, hypertension, diabetes and other diseases will follow.
In addition, hyperlipidemia can also lead to liver diseases, such as fatty liver and cirrhosis.
The incidence of hyperlipidemia is hidden, and most of them have no clinical symptoms, so they are called "invisible killers".
Attention must be paid to hyperlipidemia before it causes a series of health problems.
Let's see, what is hyperlipidemia?
Hyperlipidemia refers to high cholesterol or triglyceride in blood or low high density lipoprotein cholesterol, which is called "dyslipidemia" in modern medicine.
For example:
Serum total cholesterol ≥6.2mmol/L can be diagnosed as "hypercholesterolemia";
Triglyceride ≥2.3mmol/L can be diagnosed as "hypertriglyceridemia";
If both rise at the same time, it is called "mixed hyperlipidemia";
If, high density lipoprotein
The above are collectively referred to as "dyslipidemia".
What are the high-risk groups of hyperlipidemia?
1, family hyperlipidemia;
2, people with poor eating habits, the amount of staple food is too large, love to eat sweets, high-calorie food;
3. Long-term sedentary and lack of exercise;
4. People who smoke and drink heavily for a long time;
5. People who lack sleep for a long time;
6. People who take special drugs, such as steroids and some birth control pills.
There are five kinds of signals in the body. Be careful of hyperlipidemia and don't ignore it.
Signal 1: yellow wart of eyelid appears.
Verruca palpebrae is a sign of high blood lipid in middle-aged and elderly people, which is caused by lipid deposition in eyelids, resulting in yellow or orange patches on the skin.
The skin of the inner canthus of the upper and lower eyelids is oval, flat and yellow, which occurs symmetrically, and can also be seen on the face, neck, trunk and limbs.
Verruca palpebrae itself will not have obvious harm to health, but the appearance of verruca palpebrae is an early warning signal of hyperlipidemia level.
Signal 2: Intermittent abdominal pain
Abdominal pain is a very common thing in life, which happens to almost everyone, but if you have a dull pain in your stomach, be careful.
Especially after eating, this is not chronic gastritis, but probably acute pancreatitis caused by hyperlipidemia.
Signal 3: Loss of vision or blindness
When the blood lipid rises, the lipoprotein in the blood will leak from the capillaries, and once it invades the macula, it will have a serious impact on vision.
In addition, hyperlipidemia is the most common cause of retinal thrombosis.
Signal 4: Legs are prone to cramps.
Many people think that cramps are either calcium deficiency or cold.
Actually, not necessarily. It may be caused by hyperlipidemia.
When cholesterol metabolism in the body is abnormal, it gathers in muscles, causing muscle contraction, which in turn leads to cramps.
On the other hand, hyperlipidemia can lead to narrowing of blood vessels, poor blood circulation, and limb pain and cramps caused by ischemia.
Signal 5: Always sleepy.
Now most people feel sleepy as soon as they go to work. Of course, a large part of it is caused by fatigue and lack of rest. But part of it is that hyperlipidemia hinders blood circulation, and blood has an important oxygen-carrying function.
When your blood lipid is high, the oxygen supplied to your brain will be reduced, and when your brain lacks oxygen, you will feel sleepy and yawn, and this short-term sleepiness is also an act of self-protection of your brain.
Prevention and improvement of blood lipids "6 words"!
The first word: "eat"
Diet is very important for preventing and improving blood lipids, so we must pay attention to diet in our life.
Eat more quality protein.
In diet, try to eat high-quality protein food with low fat content.
Low-fat and high-quality protein food, including eggs, dairy products and bean products.
Dairy products are not only rich in vitamins and high-quality protein, but also excellent natural calcium sources. People with hyperlipidemia should buy low-fat or skim milk.
Beans are rich in protein, unsaturated fatty acids, vitamin B 1, vitamin B2, nicotinic acid and so on. It is a high-quality food for people with hyperlipidemia.
Eat less salad dressing.
List of ingredients for salad dressing: The first three ingredients are vegetable oil, egg yolk and water in turn. Take an egg yolk salad dressing as an example,100g contains 76g of fat, and the energy is 2939KJ!
Therefore, to prevent and improve blood lipids, eat less salad dressing!
Vegetable oil, and food.
Many people think that high blood lipids should be kept away from oil to avoid high blood lipids.
In fact, this is not correct. Fat is also a very important nutrient for our human body. In our daily life, we should not eat a single variety of oil, it is best to eat the exchange and cooperation of various oils. Everyone should eat three kinds of fatty acids every day, and we should not prefer any one oil. For example, olive oil rich in oleic acid, soybean oil rich in linoleic acid and perilla oil rich in linolenic acid are mixed at the ratio of 2:2: 1, and a spoonful of vegetable oil so mixed is about 25g ~ 30g every day.
Eat more fresh vegetables.
Insist on eating at least 5 kinds of vegetables every day, which will help strengthen blood vessels. Vegetables of different colors contain different nutrients and have different contents. The more kinds of vegetables you eat, the more comprehensive the nutrients you absorb. Vegetables contain vitamin C, anthocyanins and dietary fiber. , can not be synthesized by the body, is conducive to anti-oxidation, discharge intestinal garbage, and maintain vascular elasticity.
The second word: "drink"
It is no exaggeration that water is "the best and cheapest healthy drink". Water is the source of life, and daily drinking is also particular. Proper drinking is very beneficial to blood and health. Drinking water is beneficial to dilute blood, relieve blood viscosity and keep blood circulation unobstructed in the body.
Active drinking water
Don't wait for thirst before drinking water. It is recommended to drink enough 1200ml of water every day.
Drink slowly with a small mouth, which is most beneficial for the body to absorb water.
Drink three glasses of water.
Want to better protect blood vessel health and prevent hyperlipidemia, blood viscosity and thrombosis, drink "three cups" every day!
The first cup: drink 200ml warm water before going to bed;
The second cup: drink 100ml warm water at night;
The third cup: drink 200ml warm water after brushing your teeth in the morning;
Be careful in life, don't neglect these three glasses of water because of "trouble"!
Drink less sugary drinks.
It is found that drinking 1 serving of sugary drinks (about one can of drinks) every day increases the risk of coronary heart disease by 16%, and the more you drink, the higher the risk.
Moreover, if you drink sugary drinks frequently, it will easily lead to obesity, which will greatly increase the risk of vascular endothelial injury, atherosclerosis and thrombosis. And then increase the possibility of cardiovascular and cerebrovascular diseases such as stroke and coronary heart disease.
Therefore, in daily life, we must pay attention to drink less sugary drinks, pay attention to weight control, and don't be too fat!
The third word: "sleep"
Sleeping is a good opportunity for the body to relieve fatigue and repair itself.
However, when sleeping at night, the blood circulation is slow, which is prone to poor blood flow and thrombosis.
Therefore, people with hyperlipidemia should pay attention to the following points before going to bed:
Eat less before going to bed.
For people with hyperlipidemia, if food is not fully digested and they sleep, the blood supply to the cardiovascular and cerebrovascular systems will be insufficient, thus increasing the risk of inducing stroke and coronary heart disease.
Therefore, people with hyperlipidemia, 2 hours before going to bed, had better not eat, try to reduce the burden of various organs of the body.
Don't lift the pillow too high.
When the blood lipid is too high, the blood will become sticky, the blood fluidity will be slower than that of normal people, and it will be slower when sleeping.
At this time, if you sleep with a pillow, the speed of blood flow to the head will slow down, the blood flow will also decrease, and the brain may be deprived of oxygen, which not only easily leads to drowsiness and fatigue after waking up, but also may induce ischemic stroke in severe cases.
Use sleeping pills and antihypertensive drugs with caution.
For people with hyperlipidemia, attention should be paid to sleeping pills and antihypertensive drugs before going to bed.
These drugs can slow down the blood flow during sleep and increase the blood viscosity to a certain extent. People's blood pressure is lower at night than during the day.
If combined with the effect of drugs, it may lead to lower blood pressure and slower blood flow, thus inducing cardiovascular and cerebrovascular diseases.
The fourth word: "quit"
give up smoking
Smoking is the number one risk factor for hyperlipidemia.
The harmful substances in cigarettes will gradually damage the epithelial cells of blood vessels, enlarge the gap between epithelial cells, and cause blood lipids to flow through this blood vessel, which can pass through the gap of epithelial cells like sediments in water and deposit on the wall of blood vessels to form thrombus.
Therefore, if you want to improve blood lipids, you must pay attention to quitting smoking!
give up drinking
Excessive drinking is also one of the main factors inducing hyperlipidemia.
Excessive drinking can easily lead to excess heat and obesity. At the same time, alcohol can be converted into acetic acid in the body, which slows down the oxidation of free fatty acids, fatty acids synthesize triglycerides in the liver, and the secretion of very low density lipoprotein also increases.
Therefore, long-term heavy drinking will lead to severe hyperlipidemia.
If you want to improve the state of blood lipids, you must pay attention to hangover and don't drink too much!
Quit laziness
If you want to prevent and improve blood lipid health, you must not be lazy!
The decrease of exercise leads to the decrease of aerobic consumption, which is also an important reason for the high incidence of hyperlipidemia.
If you can't exercise reasonably, the accumulation of fat in your body can easily lead to hyperlipidemia!
Therefore, if you want to be healthy and improve your blood fat, you must exercise and not be too lazy!
Abstain from saltiness
Some pickled products, if eaten too much, will lay a hidden danger for the occurrence of hyperlipidemia.
Everyone's daily salt standard should be 5-6 grams, so we must get rid of the "heavy taste" eating habit.
Eat less smoked, pickled, greasy and high-sugar foods in daily life to avoid hyperlipidemia.
The fifth word: "move"
Reducing blood lipid through exercise is considered to be a safe, green and effective treatment, which can interfere with all aspects of dyslipidemia.
British researchers have confirmed that before you have a full meal, you can effectively eliminate excess blood lipids in your body by taking a short walk.
This is because most of the energy consumed by walking before meals is fat in the blood, and some fat stored in the body and fat in organs can be used. This is of great benefit to slow down and reverse the harm caused by hyperlipidemia.
Aerobic endurance exercise is the best exercise form to improve blood lipid.
Fat is the most efficient energy storage in the body, and the utilization of this energy is mainly through aerobic endurance exercise.
In the long-term endurance exercise, the human body uses a lot of fat to supply energy, which makes the triglyceride level in the blood drop. At the same time, long-term exercise leads to an increase in body consumption, and cholesterol needs to be consumed during recovery. Common aerobic endurance training includes brisk walking, jogging, swimming and cycling. The ideal exercise time is more than 30 minutes a day, 4-5 times a week. Only by persisting in exercise for more than 3 months will there be obvious blood lipid lowering effect. Patients with mild hypertension, diabetes, asymptomatic coronary heart disease and obesity can exercise properly under the guidance of a doctor.
The sixth word: "minus"
The mood should be "subtracted"
Irritability, nervousness, emotional instability, these bad emotions, are the causes of elevated blood lipids.
Therefore, when things happen, we should keep an optimistic attitude and adopt a positive attitude towards life;
Being tolerant of yourself, being friendly to others and getting along with colleagues, relatives, family members and leaders will help maintain the stability of blood lipids.
If it is difficult to improve hypertension and hyperlipidemia and you can't find a good way, you can consult Yimin Taikang. Its treatment is particularly effective, and many people are using it to help our lives be healthier!