Does the physical examination report suggest high cholesterol?
While taking lipid-lowering drugs, it is also very necessary to cultivate good living habits such as balanced diet and proper exercise. Here are some specific tips to help you control your cholesterol level.
Understand the [Good] and [Bad] Cholesterol
The body needs a certain amount of cholesterol to maintain the normal structure and function of the body.
In daily diet, excessive intake of saturated fat will increase [bad] cholesterol-low density lipoprotein, which will lead to the formation of arterial plaque, thus inducing cardiovascular and cerebrovascular diseases.
On the contrary, moderate intake of unsaturated fatty acids can increase [good] cholesterol-high density lipoprotein, which helps reduce the content of excess cholesterol in blood.
Rapeseed oil and olive oil are rich in unsaturated fats, which help raise [good] cholesterol and reduce [bad] cholesterol. Butter and palm oil, etc. contain more saturated fats, which will increase the amount of low density lipoprotein. Try to eat less or no.
Of course, although the former is a good choice for fat sources, it is, after all, a high-calorie ingredient. When cooking, the dosage should still be strictly controlled.
The new day starts with whole wheat.
Instead of fried dough sticks and soya-bean milk, try a bowl of oatmeal for breakfast?
Carbohydrate and dietary fiber in coarse grains can provide the required energy and maintain satiety for a long time, thus preventing us from overeating at lunch.
Look at the food ingredient list. Brown rice, oats and barley are the most important raw materials for whole wheat food. They can also reduce the level of low density lipoprotein, which is greatly beneficial to weight loss.
In contrast, white bread, cakes and other refined foods should be minimized.
Control one’s appetite
Excessive diet can lead to obesity and high cholesterol.
I’ll teach you a simple way to evaluate your appetite. For a healthy ordinary old man, the appropriate appetite for a meal is about: a portion of meat or fish that can be placed in the palm of your hand, a large plate of vegetables and a portion of fruit the size of a fist, plus a staple food that can be held in one hand.
Let’s compare and see if we have exceeded the standard.
Have a healthy snack
It’s not that I want to eat, it’s just that my mouth is a little lonely.
Then have some healthy snacks.
Nuts are rich in monounsaturated fat. Eating about 30 grams of nuts a day can reduce the risk of heart disease. But don’t forget, nuts are also high-fat and high-heat foods. Don’t eat too much. Give up sugar-coated and salt-baked foods and choose original ones.
Fruit, water and vitamins, replace oily snacks with them. Another cup of yogurt, remember, the original one with less sugar.
Move!
Moderate exercise can help reduce low-density lipoprotein and increase high-density lipoprotein, reducing the risk of stroke and heart disease. Exercise can also effectively control body weight and reduce the risk of arterial embolism. In short, there are many benefits. Don’t you hurry to move?
Not too much. Can moderate intensity exercise of 30 minutes a day five days a week do it?
In addition, don’t sit still all the time, go for a walk, plant flowers, dance, walk the dog, and even do housework. You can try activities that speed up your heart rate and sweat.
If you haven’t exercised for a long time, remember to proceed step by step.
Don’t be under too much pressure.
Tension can raise hypertension and increase the risk of atherosclerosis. Some studies have shown that in some people, excessive mental stress can directly raise the high cholesterol level in the blood.
Relaxation, moderate exercise and appropriate drug therapy are all effective decompression methods.
Try this trick, get rid of distractions, concentrate on breathing, inhale deeply and then exhale slowly, repeat this process to relieve your mood.
Learn to read labels
To ensure a healthy diet with low cholesterol, it is especially important to learn to check the nutrition labels of food. The following points should be noted:
Total calories-A serving of such food does not seem to contain high fat and sugar. But take a look before eating. How many small portions does this whole package contain?
Whole wheat-If the label is whole wheat food, brown rice, oats and barley must be the main raw materials in the ingredient list.
Fat-Do you have saturated fat or unsaturated fat? What is the content? Know fairly well before you eat.
Losing weight is victory.
Weight loss is one of the most effective ways to fight cardiovascular diseases. Hyperlipidemia, hypertension and type 2 diabetes are all accompanied by obesity. These diseases will affect the vascular wall structure and easily form atherosclerotic plaques.
Losing weight can make you better, more energetic and reduce the level of [bad] cholesterol in your blood-what a healthy decision it is.
Listen to the doctor
It is emphasized that lifestyle adjustment is the basis, but it cannot replace drug therapy. It is necessary to take medicine correctly under the guidance of a doctor, and regularly check liver function and blood lipid changes.
At the same time of drug therapy, diet control and reasonable exercise can effectively help you reduce cholesterol level and help your cardiovascular and cerebrovascular diseases to be healthier.