Except teeth, hair and nails, blood vessels are all over the body, and their main function is to maintain blood circulation. However, the blockage of blood vessels will cause ischemia and hypoxia of the corresponding organs, reduce organ function or lead to failure. Lipids are the chief culprit in blocking blood vessels, especially total cholesterol, low density lipoprotein cholesterol and triglycerides. Once the blood vessels are deposited, they may even form atherosclerotic plaques. As long as atherosclerotic plaque ruptures, it will cause thrombosis and block blood vessels, which will lead to a series of problems. People at high risk of hyperlipidemia can often do three actions, which can promote systemic blood circulation and reduce plaque formation.

1, high leg lift

After eating, sit up straight on the stool, hook your right foot and lift your calf with the strength of your knees. Hold it for 30~60 seconds until you feel the tension on the back of the calf and the force on the thigh, and then switch to the left leg. Repeat 4~8 times. Regular leg lifting exercises can make the blood circulation of legs and feet more vigorous, promote the blood return of lower limbs, and accelerate the blood flow to the lungs and heart, thus realizing the full circulation of body fluids and blood. In addition, the head can also be nourished by enough blood and oxygen. At the same time, it can also stimulate the acupuncture points and reflex zones of the feet.

Step 2 turn your ankle

Sit up straight on the stool, touch the ground with your toes and turn around your ankles. Turn your left foot and right foot 20 times respectively. A large number of acupoints are distributed around the ankle. These acupoints are the center of qi and blood circulation. Regular rotational stimulation can promote blood circulation and prevent heart and kidney diseases and gastrointestinal diseases.

3, massage the calf

Keep your legs naturally bent, hold one calf tightly with your hands, massage while rotating, and massage the left and right legs 20 times each. If you persist for a long time, you can strengthen your legs. Because the aorta of the body passes through the calf, mastering the correct massage method can promote blood circulation and prevent lipid substances from accumulating in blood vessels.

1, adjust diet

High-salt, high-sugar, high-oil and other heavy-tasting diets will increase blood viscosity and increase the burden on blood vessels. Therefore, it is necessary to balance the intake of nutrients for the body, eat more fruits and vegetables and coarse grains, and stay away from greasy food. When cooking food, fry less and stew less. Usually, you can eat more foods that can clean your blood, such as onions, hawthorn and sweet potatoes. In addition, avoid smoking and drinking. Excessive drinking and smoking will increase blood viscosity and increase the risk of coronary heart disease and diabetes.

Step 2 get enough sleep

Always staying up late or not getting enough sleep will disrupt the biological clock, stimulate the body to secrete too much adrenaline and norepinephrine, and then slow down the blood circulation and increase the blood viscosity. Therefore, to maintain a regular schedule, you must be in a deep sleep state before 23 o'clock.

Step 3 exercise more

Taking part in outdoor activities can improve cardiopulmonary function, accelerate systemic blood circulation, dilute blood, and also help to expel low-density lipoprotein cholesterol from blood. Moderate aerobic exercise is recommended, such as brisk walking, cycling or jogging.

skill

Middle-aged and elderly people need to go to the hospital for physical examination regularly to stabilize many indicators, such as blood lipid, blood sugar and blood pressure, waist circumference and weight. Once there is an abnormality, they need to tell the doctor in time and use drugs rationally to minimize the harm to the body. At the same time, we should keep a cheerful mood and face everything with an optimistic and open-minded attitude. Laughing more can release stress, maintain the health of vascular endothelium and make blood circulation smoother.

# Family Doctor Super Team # # Health 202 1#

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