Doctors recommend high blood lipids, keep in mind! Don't get up in the morning, don't do it before going to bed, and stick to the three in the day
With the improvement of living standards, hyperlipidemia has become a health problem that plagues many people. Hyperlipidemia not only easily leads to atherosclerosis, which in turn leads to cardiovascular and cerebrovascular diseases, but also may cause damage to other organs in the body. Therefore, controlling blood lipid levels is essential for maintaining good health. This article will introduce you to some ways to control blood lipids in daily life to help you stay away from the problem of high blood lipids.
1. Don't get up in the morning
1.Don't get out of bed right away
When you wake up in the morning, your body's organs and systems are still semi-dormant and need to gradually adapt to new metabolic demands. If you wake up immediately, it is easy to cause blood pressure fluctuations, which in turn affects blood lipid levels. Therefore, it is recommended that after waking up in the morning, lie down in bed for a while, take a few deep breaths, and then get up slowly.
2.Don't exercise on an empty stomach
Many people think that exercising on an empty stomach in the morning can help with blood lipid control, but in fact, exercising on an empty stomach can easily cause blood sugar fluctuations, which in turn stimulates the body to produce more fat. In addition, exercising on an empty stomach can also increase the burden on the heart, which is not good for cardiovascular health. Therefore, it is advisable to eat some easily digestible foods such as oatmeal, whole wheat bread, etc. before your workout in the morning.
2. It is not advisable to go to bed before going to bed
1.Don't overeat
A full dinner can increase the burden on the gastrointestinal tract, affect the quality of sleep, and may also lead to the accumulation of fat in the body. Therefore, it is recommended to eat seven or eight minutes full, and try to choose low-fat, low-sugar, high-fiber foods. In addition, light exercise such as walking can be done appropriately after dinner to help digestion and control blood lipids.
2.It is not advisable to stay up late
Staying up late can disrupt the body's normal metabolic rhythm, leading to endocrine disorders, which in turn affect blood lipid levels. Staying up late for a long time may also lead to a decrease in the body's immunity and increase the risk of disease. Therefore, it is recommended to get enough sleep every day and try to fall asleep before 11 p.m.
Third, the daily three insistences
1.Eat a sensible diet
Diet is the key to controlling blood lipids. It is recommended to consume moderate amounts of high-quality protein, carbohydrates, and fats every day to meet the basic needs of the body. At the same time, eating more fiber-rich foods, such as vegetables, fruits, whole grains, etc., can help lower blood lipid levels. In addition, it is also necessary to limit the intake of foods high in sugar, fat, and salt, such as fried foods, sweets, pickled foods, etc.
2.Exercise regularly
Exercise is an effective way to lower blood lipids. It is recommended to do at least 30 minutes of moderate-intensity aerobic exercise every day, such as brisk walking, jogging, swimming, etc. Exercise can burn excess body fat, increase the body's metabolic level, and help control blood lipids. In addition, exercise can also enhance cardiovascular function and reduce the risk of cardiovascular and cerebrovascular diseases.
3.Stick to regular check-ups
Regular physical examinations can detect dyslipidemia in time and avoid the deterioration of the condition. It is recommended to have a comprehensive physical examination once a year, including blood lipids, blood sugar, blood pressure and other indicators. If dyslipidemia is found, seek medical attention** and adjust your lifestyle and diet under the guidance of your doctor.
4. Hazards and prevention of hyperlipidemia
Hyperlipidemia is a common metabolic disease, and long-term dyslipidemia can cause damage to the body in many ways. Hyperlipidemia can easily lead to atherosclerosis, which in turn leads to cardiovascular and cerebrovascular diseases such as coronary heart disease and cerebral infarction. In addition, hyperlipidemia may also cause damage to organs such as the liver and pancreas, leading to fatty liver, pancreatitis and other diseases.
In order to prevent the occurrence of hyperlipidemia, we should start from the following aspects:
Maintain good lifestyle habits: Avoid staying up late, quit smoking, limit alcohol, maintain a good mood, etc., which helps to maintain the body's normal metabolic rhythm and endocrine balance.
Eat right: Follow the principle of low-fat, low-sugar, high-fiber diet, eat more vegetables, fruits, whole grains and other foods, and eat less high-calorie foods such as fried foods and sweets.
Exercise in moderation: Insist on doing a moderate amount of aerobic exercise every day, such as brisk walking, jogging, swimming, etc., which helps to burn off excess fat and sugar in the body.
Regular medical check-ups: Regular physical examinations to detect and ** dyslipidemia and other health problems in time.
5. Summary
Controlling blood lipid levels is essential for maintaining good health. In daily life, we should do two things in the morning, two things before going to bed, and three daily insistences to maintain good living habits and diet. At the same time, you should also pay attention to your physical condition, conduct regular physical examinations, and timely detect and ** health problems such as dyslipidemia. Through scientific lifestyle and dietary structure adjustment, we can effectively control blood lipid levels and stay away from the trouble of high blood lipids.