Many people get the blood lipid report, see the arrow of hyperlipidemia, and know that their blood lipid level is abnormal, but actually they don't know how to read their blood lipid report. In fact, our blood lipid report generally includes four indicators, including triglycerides, total cholesterol, low-density lipoprotein cholesterol and high-density lipoprotein cholesterol.
Total cholesterol is the sum of all lipoprotein cholesterol in blood, including low-density lipoprotein cholesterol and high-density lipoprotein cholesterol. The normal range is 2.8 mmol/L-5. 17mmol/L, and the total cholesterol value is less than 5. 17mmol/L.
Low density lipoprotein cholesterol is what we call bad cholesterol, which will cause damage to blood vessels, so the test result should be as low as possible, and should not exceed 3.12 mmol/L.
High density lipoprotein cholesterol is what we call good cholesterol, which can help us protect blood vessels, so it is best to get a higher result. The range of normal high density lipoprotein is 0.7 mmol/L-2.0 mmol/L..
Triglyceride is the most abundant lipid in the body, which can provide and store energy and play an important role in the body. Too high or too low triglyceride is unacceptable, and the normal triglyceride range is 0.42 mmol/L-1.70 mmol/L. ..
In fact, hyperlipidemia means that one or more of total cholesterol, triglyceride and low-density lipoprotein cholesterol are higher than normal. I believe everyone should have read the blood lipid report by now. No matter which of the three is high, it is not conducive to health, and it is necessary to lower blood fat in time.
How to reduce blood fat?
Stay on a diet
High blood lipids are mostly related to not being able to control your mouth. You usually eat too well and eat too much oil, which leads to high blood lipid. Therefore, it is necessary to adjust the diet in time if the blood lipid is high. So how should we adjust our diet?
Staple food: Although the fat content of staple food is not very high, the staple food of people with hyperlipidemia should also be adjusted. The staple food should eat less white rice, noodles and steamed bread, and eat coarse grains such as oats, brown rice, corn and buckwheat instead, and control the quantity. The staple food for each meal should be around 400g, neither more nor less.
Meat: People with hyperlipidemia can eat more fish, rabbit meat and chicken with high protein and low fat, and eat less meat with high fat content such as pork, milk and mutton. And try to steam and cook thoroughly when cooking. In the process of cooking, you should put less oil, salt and sugar and eat something light.
Vegetables: People with high blood lipids can eat more vegetables. Vegetables are low in calories and high in dietary fiber, which is helpful for controlling blood lipids. For example, tomatoes, fungus, celery, mushrooms, melons and so on. Are more suitable for eating often. But when cooking, you should also put less seasoning and eat something light.
In short, people with hyperlipidemia should eat more vegetables and less meat, eat more coarse grains as the staple food, and eat less high-fat and high-calorie foods such as high oil, high fat and high sugar. A light and nutritious diet and reasonable food intake can often control blood lipids well.
Exercise regularly
People with high blood lipids tend to be obese or have a big belly. Proper weight loss and keeping weight within a reasonable range will help to control blood lipids. People with hyperlipidemia should exercise at least four times a week, and the exercise is not limited to any form, such as running, skipping rope, walking, swimming, square dancing and walking the dog.
Drink plenty of water
Drinking more water can speed up the metabolism of the body, promote blood circulation, promote the metabolism of lipid substances in the body, and also help to control blood lipids. People with high blood lipids should drink 1500 ml to 2000 ml of water every day. But pay attention to drinking water should be boiled water, not a drink.
In addition to the above three things, we should quit smoking and drinking, calm our mind, don't get angry often at ordinary times, and ensure adequate sleep. In short, if you develop good living habits and eating habits, blood lipids will be well controlled. If you find that your blood lipid is too high, you should consult your doctor in time to see if you need to take medicine. At ordinary times, you should also have a physical examination on time to guide the changes of blood lipids in time.