④ High density lipoprotein cholesterol (HDL – C),
We can call it good cholesterol,which can clean up vascular waste, delay and control atherosclerosis,it is also conducive to the prevention and control of cardiovascular and cerebrovascular diseases.In general, the higher the level of HDL-C, the healthier the body.
Hyperlipidemia is a risk factor of cardiovascular and cerebrovascular diseases.We can reduce blood lipid levels by changing diet and lifestyle, and high blood lipid levels may also need to be controlled with drugs.
In terms of diet, the first thing to do is to reject trans fats.The sources of trans fat include meat and dairy products and fried food. Second, reduce saturated fat intake,including meat, dairy products (such as cheese, butter, milk) and vegetable oil.Thirdly, we should eat more plant-based foods, such as fruits, vegetables, grains and so on.Fourthly, we should pay attention to increase the intake of fiber and plant protein. Plants are the only source of fiber in food. Some studies have found that only high fiber diet can help patients reduce blood lipid levels by as much as 10%. Adding plant protein to the diet can help the body meet protein needs without increasing blood lipid levels.
Fifthly, avoid eating too much refined food, because refined and packaged foods often contain substances that are conducive to long-term storage of food,and these substances usually contain ingredients that are detrimental to lowering blood lipid levels.
In our daily life, first of all, we should do more exercise, 150 minutes a week, moderate intensity aerobic exercise can help reduce cholesterol and other risk factors.
The second is to quit smoking,because smoking reduces the level of good cholesterol in the body.
Finally, weight control,meeting or maintaining the standard weight can also reduce the risk of hyperlipidemia in obese people,and weight control can also help people reduce the level of low-density lipoprotein cholesterol and improve the level of high-density lipoprotein cholesterol.
Hyperlipidemia generally has no symptoms,but it is very harmful to the human body,so we must pay full attention to the level of blood lipids!
Today's sharing is over here.I wish you all a happy life and good health! To learn more about cardiovascular disease, please pay attention to us. See you next time.
