With the improvement of modern life, people's dietary structure has changed greatly, resulting in more and more people with high blood lipids. High blood lipids are an important risk factor for cardiovascular and cerebrovascular diseases, so it is very important for people with high blood lipids to maintain good Xi habits. This article will provide some advice for people with high blood lipids to help them control their blood lipid levels and prevent cardiovascular and cerebrovascular diseases.
1. Don't wake up 2 in the morning
Don't get out of bed violently
After waking up in the morning, the human body gradually wakes up from sleep, and it takes some time to adapt. If you wake up suddenly, it may cause a sudden increase in blood pressure and increase the risk of cardiovascular and cerebrovascular diseases. Therefore, it is advisable to lie in bed for a few minutes in the morning after waking up and get up slowly to avoid sudden changes in position.
Do not eat on an empty stomachFruits
Fruits are rich in vitamins and fiber, which are essential nutrients for human health. However, for people with high blood lipids, eating fruits on an empty stomach may affect the stability of blood sugar and blood lipids. Therefore, it is advisable to eat fruits after or between meals and avoid eating them on an empty stomach.
2. 2 should not be used before bedtimeDon't eat too much
Eating too much at night can lead to problems such as indigestion, obesity, and dyslipidemia. Therefore, it is recommended to control the amount of food you eat at dinner in moderation and try to avoid eating too much. At the same time, dinner time should not be too late, so as not to affect the quality of sleep.
It is not advisable to drink strong tea orCoffee
Strong tea or coffee contains a lot of substances such as caffeine and theophylline, which may affect sleep quality, leading to insomnia or decreased sleep quality. Therefore, it is advisable not to drink strong tea or coffee before bedtime, and you can choose to drink a glass of warm milk or honey water to help you sleep.
3. Daily 3 persistenceEat a sensible diet
Proper diet is the key to controlling blood lipids. It is recommended to reduce the intake of high-fat, high-calorie, high-sugar foods and increase the intake of vegetables, fruits, whole grains and protein. At the same time, properly control the intake of cholesterol and saturated fatty acids in the diet, and eat more foods high in unsaturated fatty acids and fiber, such as fish, nuts, legumes, etc. Also, maintain a balanced diet and avoid overeating and excessive alcohol consumption.
Stick to the right amount of transportmoving
Moderate exercise can help reduce blood lipid levels and prevent cardiovascular and cerebrovascular diseases. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming. At the same time, some strength training can also be done to build muscle strength and endurance. But be careful not to exercise excessively to avoid causing harm to the body.
Stick to weight controlObesity is one of the important risk factors for dyslipidemia and cardiovascular and cerebrovascular diseases. Therefore, weight control is very important for people with high blood lipids. It is advisable to control your weight within the normal range through a reasonable diet and moderate exercise. At the same time, it is also necessary to pay attention to avoid problems such as over-consumption and malnutrition.
In conclusion, it is very important for people with high blood lipids to maintain a healthy lifestyle. In daily life, we should keep in mind the advice of not waking up in the morning, not getting up in bed, and sticking to the advice of daily 3 to help you control your blood lipid levels and prevent the occurrence of cardiovascular and cerebrovascular diseases. At the same time, it is also necessary to have regular physical examinations and consult professional opinions of doctors, so as to detect and ** potential health problems in time.