Hypertension, hyperlipidemia and hyperglycemia are collectively called "metabolic syndrome". These three highs are closely related, and * * * is in collusion with each other, which aggravates the degree of coronary atherosclerosis. Medical reports confirm that hyperlipidemia is not only related to heart disease, but also closely related to chronic diseases such as cerebrovascular disease, hypertension and diabetes. Therefore, as long as there is any "one high" in hypertension, hyperlipidemia and hyperglycemia, we should pay attention to the possibility of suffering from other "two high". In this regard, in addition to regularly checking the "three highs", we should also pay attention to a balanced diet and actively exercise to prevent the "three highs". Once the "three highs" data is on the high side, we should be treated by a specialist.
Countermeasure 1: diet control, exercise and health preservation
To diagnose dyslipidemia, just take a blood test. Normal blood lipid: total cholesterol < 5.1.7 mmol/l; Triglyceride <1.47mmol/l; Low density lipoprotein < 3.36 mmol/l; High density lipoprotein ≥1.1.6 mmol/L. If you have exceeded the normal value, your blood lipid is abnormal.
The first step in the treatment of dyslipidemia is to choose non-drug therapy. Generally speaking, drug therapy is effective at least after 3-6 months. Non-drug therapies include diet control, exercise therapy and smoking cessation and alcohol restriction.
1, control diet
For people with hyperlipidemia, the diet must be light, low in oil and salt, choose low-cholesterol foods and avoid high-cholesterol foods.
1 refuse to be greasy: greasy food will not only raise blood lipids, but also grow fat. Therefore, in daily life, Chinese medicine practitioners should eat less fried, fried or crisp foods: eat less pig skin, chicken skin, duck skin, fish skin, fat meat and cream with high fat content. All kinds of hot pot ingredients, lion head, snacks, etc. Eat less if it contains hidden oil.
2 secret recipe of edible oil: it is best to use vegetable oil with high unsaturated fatty acids, such as olive oil, peanut oil and rapeseed oil, and use less animal oil with high saturated fatty acids. Cooking methods such as steaming, boiling and cold salad. Seasonings that do not use oil or use less oil are seasoned with olive oil, soy sauce and vinegar.
③ Reduce the consumption of foods with high cholesterol: including animal viscera (brain, liver, kidney, etc.). ), crab roe, roe, egg yolk, egg yolk or biscuits. Some sterols are too high, and the principle is not to exceed 3 eggs per week. Fish and skinless poultry should be selected as meat, and high-fat meat such as sheep, cattle and pigs should be used as little as possible. It is also necessary to match deep-sea fish, soybeans and their products rich in omega-3 in the diet, which is helpful for the prevention and treatment of hyperlipidemia.
Studies have proved that vegetable oil is hydrogenated into margarine, baked ghee and so on. It contains trans fatty acids, which is more harmful to the cardiovascular system. Therefore, any food package marked with the words "hydrogenated", "semi-hydrogenated" and "refined vegetable oil" may contain trans fatty acids, so be careful.
4 High-fiber food: High-fiber food can combine cholesterol in the intestine, which is beneficial to cardiovascular health. Including unrefined grains such as brown rice, whole wheat flour, oats, corn and coix seed. Raw leafy vegetables such as soybeans, red beans and mung beans, mung beans and carrots. All kinds of fruits, such as oranges, pears, grapefruit, etc.
Step 2 keep exercising
Many studies have found that the reduction of modern people's activity is the cause of many chronic diseases. Because people who don't exercise are fatter, their weight generally increases by 10% and their cholesterol increases by 18.5 mg/dl on average, so the risk of coronary heart disease increases by 38%. Weight gain of 20% increases the risk of coronary heart disease by 86%. People who don't exercise have poor vascular tolerance and can't stand the increase of blood pressure caused by stress. So exercise is very important.
①333 Exercise Plan: The research points out that it is best to do large muscle group exercises, such as jogging, swimming and cycling, in order to effectively improve the cardiopulmonary function. Exercise frequency should implement the 333 plan, that is, exercise 3-5 times a week for 30-60 minutes each time; Exercise heartbeat 130 beats/min. As long as you exercise, no matter how long you do it, it's better than no exercise.
② Time-sharing exercise with a small number of times: The study of Harvard University in the United States confirmed that the effect of time-sharing exercise with a small number of times a day is equivalent to exercise three times a week as long as enough calories are consumed. Harvard University surveyed 7307 people with an average age of 66, and found that the walking distance per week can reach 4.8 kilometers, and the average walking distance per day is 700 meters, and the incidence of cardiovascular diseases is reduced 10%.
③ Cardiopulmonary examination must be done before exercise: Anyone over 40 years old with high cholesterol in physical examination must have a cardio-pulmonary examination before exercise. Because some people have poor vascular tension, exercise-induced hypertension or exercise-induced asthma may occur during exercise. In order to prevent accidents, when carrying out various sports, we should pay attention to keeping it within the range that we can bear, adopt a gradual increase method, and do not forcibly increase it to avoid danger.
Step 3 quit smoking and limit alcohol
Smoking is very harmful to the heart. According to American statistics, 30% of all reported deaths from coronary heart disease in the United States can be attributed to long-term smoking. If the patient is complicated with diabetes, the death caused by smoking can be as high as 60%. It is found that smoking cessation has the highest effect on preventing the recurrence of cardiovascular diseases compared with drugs for treating hypertension, lowering cholesterol and supplementing aspirin to prevent thrombosis.
Everyone should drink less, especially those with high triglycerides. Although some studies have found that red wine can help reduce cardiovascular diseases, it is only limited to "drinking less". In fact, moderate drinking is only beneficial to healthy people. For people with heart disease, drinking alcohol will not only increase the burden on the heart, increase blood pressure, decrease myocardial contractility, but also lead to arrhythmia. Alcohol can also cause the increase of triglycerides, affect metabolism, and promote the further deterioration of arteriosclerosis. Therefore, patients with cardiovascular diseases should quit smoking and limit alcohol.
Countermeasure 2: Protect blood vessels
It is best to get the nutrients you need from your diet and protect your blood vessels. At present, there are many health foods with hypolipidemic effect.
1, health food
① Fish oil: Fish oil has the functions of lowering blood fat and reducing cardiovascular diseases and strokes. At present, fish oil is not only a health food for ordinary people, but also a health nutrition for cardiovascular patients before and after operation. However, excessive fish oil may reduce blood coagulation and increase the chance of bleeding, so be sure to consult a doctor before taking it.
② Allicin: Garlic contains methane and garlic trisulfide, which can dilate blood vessels, lower blood pressure and lower blood coagulation.
③ Soy protein: Soy protein can reduce the total cholesterol and triglyceride in the body and improve atherosclerosis.
④ Monascus: Monascus can reduce total cholesterol and triglyceride, but it is not suitable for those who are taking antibiotics and thyroid drugs.
⑤ Oats: Oats contain a variety of soluble cellulose and high-quality protein, which can lower blood cholesterol and blood pressure. As long as you eat a bowl of oatmeal every day, you will lower your blood cholesterol.
⑥ Chitin: Studies have proved that every gram of chitin can absorb 65,438+02 grams of fat, which is better than most cellulose. It can not only prevent obesity, but also protect the cardiovascular system.
⑦ Anthocyanin: Anthocyanin, an antioxidant component in grape seeds, is a kind of bioflavonoids, and its antioxidant capacity is 100 times that of vitamins C and E. It can not only resist lipid peroxidation in blood, but also strengthen blood vessels and even block the growth of cancer cells.
⑧ Lycopene: Lycopene has a strong antioxidant effect and can also protect the cardiovascular system from lipid peroxidation.
Pet-name ruby tea polyphenols: The beneficial component in green tea is tea polyphenols, which not only has anticancer effect, but also can reduce the synthesis of cholesterol in the liver. The experiment showed that after taking green tea powder for 53 weeks, the weight of rats decreased by 65438 08%, cholesterol and triglyceride decreased by 30%, and low density lipoprotein decreased by 20%.
⑩ Sugarcane element: Extracted from cuticular wax and leaves of sugarcane, it can reduce total cholesterol and low-density lipoprotein, and reduce atherosclerosis.
2. Foods that are beneficial to the cardiovascular system
According to the recommendations of the US Food Administration, foods beneficial to the cardiovascular system include viscose fiber, plant protein, phytosterol, nuts and so on. Viscous fiber foods include: tomatoes, oats, kelp, eggplant, okra, fungus and so on. Plant proteins and sterols include beans, tofu, soybean milk and other soy products; Nuts include almonds, pine nuts and walnuts.
In addition, foods that help lower blood pressure include celery, bananas and spinach. In recent years, studies have confirmed that coix seed also has the effect of lowering cholesterol. The experiment found that as long as you eat100g of cooked coix seed every day, you can significantly lower your blood cholesterol, which is also helpful to lose weight.
It is found that hawthorn has the effect of reducing blood lipid; Black sesame can maintain vascular elasticity and prevent atherosclerosis; Natto, a traditional Japanese fermented food, contains natural thrombolytic enzyme. In addition, eating more deep-sea fish, lettuce mixed with olive oil, onions and broccoli can prevent cardiovascular diseases.
Besides drinking tea, fruits rich in protecting blood vessels include red grapes, strawberries, cherries, raspberries, blackberries, blueberries, etc., which can not only protect the urinary tract, but also protect the cardiovascular system, killing two birds with one stone!
Countermeasure 3: active treatment to control the three highs.
It is very important to control hypertension, hyperlipidemia and hyperglycemia and treat dyslipidemia. After 3-6 months of non-drug treatment is still ineffective, drug treatment should be carried out to reduce the concentration of total cholesterol, low-density lipoprotein and triglyceride. Increase the concentration of high density lipoprotein. At present, the most effective cholesterol-lowering drugs are statins, such as atorvastatin, lovastatin, pravastatin, simvastatin, lovastatin, etc., which can be applied under the guidance of doctors.
Long-term follow-up is very important for the treatment of dyslipidemia. Doctors must make a follow-up plan according to the complexity of the disease, so that blood lipids can return to normal. In addition, in order to avoid complications, it is important to follow the doctor's advice.
In order to avoid the occurrence of "three high" civilized diseases, middle-aged and elderly people must regularly check their blood lipids. Under 40 years old, check every 2-3 years; Over 40 years old, check once every two years; People over the age of 50 are examined once a year, and high-risk groups are examined once every six months.
2006 health guide 3