Uncle Zhang is 65 years old this year, and his life after retirement was originally leisurely, playing Tai Chi and chatting with old friends every day, and his life was quite comfortable. However, a recent medical check-up shattered his peace. The physical examination report showed that Uncle Zhang's blood lipid level was high, which made him nervous all of a sudden. Uncle Zhang's diet is usually light, how can he suddenly have high blood lipids? He hurriedly made an appointment with a specialist at the hospital, hoping to find a solution.
The doctor inquired in detail about Uncle Zhang's living habits and family medical history, and conducted further blood lipid tests. The results showed that Uncle Zhang's low-density lipoprotein cholesterol (LDL-C) and triglyceride (TG) were both high, while high-density lipoprotein cholesterol (HDL-C) was low. The doctor told Uncle Zhang that hyperlipidemia is not a single disease, but a complex syndrome, and different types of hyperlipidemia require different treatments. Knowing your own blood lipid type is the first step in managing high blood lipids.
The doctor's suggestion made Uncle Zhang pause. He began to understand that only targeted adjustments to his diet and lifestyle habits could he effectively control his blood lipid levels. Under the guidance of the doctor, Uncle Zhang gradually adjusted his diet, increased the amount of exercise, and regularly checked his blood lipid levels. After a period of hard work, Uncle Zhang's blood lipid level has finally improved significantly.
Uncle Zhang's experience reminds us that hyperlipidemia is not a simple health problem, and only by understanding our blood lipid types and adopting scientific management methods can we truly control blood lipids and maintain health.
Types of hyperlipidemia: identify different types and manage them accordingly
The main types of hyperlipidemia include high low-density lipoprotein cholesterol (LDL-C), low high-density lipoprotein cholesterol (HDL-C), and high triglycerides (TG). Each type of hyperlipidemia has its own unique characteristics and harms that require different management measures.
低密度脂蛋白胆固醇偏高（LDL-C）
Low-density lipoprotein cholesterol (LDL-C), often referred to as the "bad" cholesterol, is a major culprit in atherosclerosis. When the LDL-C level is too high, cholesterol is easy to be deposited on the artery wall, forming atherosclerotic plaques, which gradually leads to arteriosclerosis and increases the risk of cardiovascular and cerebrovascular diseases.
For the management of high LDL-C, the first step is to start with diet. Reduce your intake of saturated and trans fats, such as animal fats, butter, cream, and other high-fat foods. Increase fiber-rich foods such as oats, whole-grain bread, vegetables and fruits, etc., which can help lower LDL-C levels.
Exercise is also an important means of lowering LDL-C. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, jogging, cycling, etc. In addition, medications, such as statins, can be used under the guidance of a doctor if necessary, which are effective in lowering LDL-C levels.
高密度脂蛋白胆固醇偏低（HDL-C）
High-density lipoprotein cholesterol (HDL-C) is known as the "good" cholesterol, and it helps remove bad cholesterol from the blood and prevent atherosclerosis. If the HDL-C level is low, the risk of cardiovascular and cerebrovascular diseases will increase if the bad cholesterol in the body is not effectively removed.
The key to increasing HDL-C levels is lifestyle improvements. The first is to increase the amount of exercise, especially aerobic exercise, such as running, swimming, dancing, etc., which can help increase HDL-C levels. Strength training can also effectively improve HDL-C levels, and some strength training items such as dumbbells and barbells can be appropriately added.
In the diet, you can increase foods rich in healthy fats, such as fish, nuts, olive oil, etc., and the unsaturated fatty acids in these foods can help increase HDL-C levels. Smoking cessation and alcohol restriction are also very important measures because tobacco and alcohol have significant adverse effects on HDL-C levels.
High triglyceride (TG)
Triglycerides (TG) are an important component of blood lipids that are often closely related to diet and lifestyle. When the TG level is too high, it is easy to cause diseases such as pancreatitis, and it also increases the risk of atherosclerosis and cardiovascular and cerebrovascular diseases.
The key to controlling TG levels lies in diet and weight management. Reducing the intake of sugars and refined carbohydrates, such as sweets, white bread, sugary drinks, etc., and increasing dietary fiber-rich foods, such as whole grains, vegetables and fruits, can help reduce TG levels.
Increasing physical activity and reducing sedentary time can also be effective in reducing TG levels. Doing at least 30 minutes of moderate-intensity exercise a day, such as brisk walking, jogging, etc., can significantly improve TG levels. Maintaining a healthy weight is also an important measure to control TG levels, especially reducing belly fat, which can effectively reduce TG levels.
In summary, different types of hyperlipidemia require different management approaches. Only by understanding your blood lipid type and taking targeted diet, exercise and lifestyle adjustments can you effectively control your blood lipid levels and prevent cardiovascular and cerebrovascular diseases.
Daily recommendations for the prevention of hyperlipidemia
Eat a balanced diet: Health starts with eating
Diet has a direct impact on blood lipid levels. A healthy eating pattern not only prevents hyperlipidemia but also promotes overall health. The Mediterranean diet is recommended, which is rich in fruits and vegetables, whole grains, healthy fats, and helps lower bad cholesterol and raise good cholesterol levels.
First, increase your intake of fruits and vegetables, and include a variety of coloured vegetables and fruits in every meal. Vegetables and fruits are rich in fiber, vitamins and antioxidants, which can effectively reduce cholesterol absorption. Second, choose whole grain foods such as brown rice, oats, whole-grain bread, etc., which are rich in fiber and help lower blood cholesterol levels.
Healthy fat intake is just as important. Nuts, seeds, and fish such as salmon and sardines are rich in unsaturated fatty acids, which can help lower bad cholesterol and increase good cholesterol. Healthy vegetable oils such as olive oil and rapeseed oil should be used in cooking, and animal fats and trans fats should be avoided.
In addition, reduce your intake of red and processed meats, which contain a lot of saturated fat and cholesterol, which can easily lead to elevated blood lipids. It is recommended to choose white meat such as chicken and fish, and mainly use low-fat cooking methods such as steaming, boiling, and stewing. Reducing sugar and refined carbohydrates is also key, as high sugar levels can lead to high triglycerides, so try to eat less sweets, sweetened beverages and refined white rice noodles.
Regular exercise: When you move, your blood lipids go down
Exercise is one of the effective ways to regulate blood lipids. Regular exercise not only lowers bad cholesterol and triglycerides, but also raises good cholesterol and improves cardiovascular health. Engage in at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, jogging, cycling, or swimming, each week. Each exercise is limited to 30 to 60 minutes, which can be spread out to different days of the week.
In addition to cardio, strength training is also important. Strength training twice a week, such as weightlifting, push-ups, etc., can increase muscle mass, increase basal metabolic rate, and help control weight and regulate blood lipids. For middle-aged and elderly people, strength training can also prevent muscle loss and enhance physical fitness.
In addition, it is also very important to increase the amount of activity in your daily life. Reduce sedentary time and get up for a few minutes every hour of sitting, such as doing simple stretches at home or walking around the office. Try to choose walking, cycling and other ways instead of driving to increase the amount of physical activity.
Regular physical examination: early detection, early intervention
Regular physical examination is one of the important measures to prevent hyperlipidemia. Lipid profile can help detect dyslipidemia in time and take early interventions. It is recommended to have a lipid profile at least once a year, including total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.
The results of the lipid test should be communicated to the doctor, and a personalized treatment plan should be developed according to the specific situation. For people who are already at risk of dyslipidemia or cardiovascular disease, the frequency of testing should be increased and changes in blood lipid levels should be closely monitored.
Chronic disease control: comprehensive management, do more with less
Hyperlipidemia is often associated with other chronic diseases such as abnormal glucose metabolism and increased systemic arterial blood pressure. Comprehensive management of these chronic diseases can effectively prevent and control hyperlipidemia. Patients with abnormal glucose metabolism should strictly control blood glucose to avoid lipid metabolism disorders caused by hyperglycemia. Patients with elevated systemic arterial blood pressure should pay attention to blood pressure control and reduce the risk of cardiovascular events through drug therapy and lifestyle interventions.
It is also important to quit smoking and limit alcohol. Smoking lowers good cholesterol levels and increases bad cholesterol and triglyceride levels, and quitting smoking can significantly improve blood lipid profile. Drink alcohol in moderation, as excessive alcohol consumption can lead to elevated triglycerides and an increased risk of cardiovascular disease.
Weight management: Losing weight isn't just about beauty
Overweight and obesity are important risk factors for hyperlipidemia. Controlling your weight through a reasonable diet and regular exercise can effectively reduce blood lipid levels. Maintaining a healthy weight not only helps prevent hyperlipidemia, but also improves overall health and reduces the risk of many chronic diseases.
The key to weight loss is consistency. Set a reasonable weight loss goal of 0.5 to 1 kg per week. Adopt a healthy weight-loss approach to avoid the health risks that come with losing weight quickly.
Mindset adjustment: calm and healthy
Psychological stress is related to hyperlipidemia. Long-term stress can lead to changes in hormone levels in the body, affecting blood lipid metabolism. Therefore, learning to regulate your mentality and maintain your mental health also plays an important role in preventing hyperlipidemia.
You can relieve stress through meditation, yoga, deep breathing, etc., and participate in more interesting social activities to maintain a happy mood. A good night's sleep is also important, and getting 7 to 8 hours of good sleep each night helps the body function properly.
Prevention of hyperlipidemia requires a comprehensive and multifaceted approach. Through a balanced diet, regular exercise, regular physical examinations, control of chronic diseases, weight management and mindset adjustment, it can effectively prevent and control hyperlipidemia and protect cardiovascular health. Adopt a healthy lifestyle and take responsibility for your own health starting today.