Many people get the report card of blood lipid, see the arrow of high blood lipid, know that their blood lipid level is abnormal, but actually do not know how to read their blood lipid report card. In fact, our lipid report card usually contains four indicators, including: triglycerides, total cholesterol, LDL cholesterol, and HDL cholesterol.
Total cholesterol is the sum of all lipoprotein cholesterol in the blood, including LDL cholesterol and HDL cholesterol, and the normal range is 2.8mmol/L-5.17mmol/L. If the total cholesterol value does not exceed 5.17mmol/L, the total cholesterol value is normal.
LDL cholesterol is the bad cholesterol, which can damage blood vessels, so the result should be as low as possible, and should not be more than 3.12mmol/L.
HDL cholesterol is the good cholesterol, which can help to protect the blood vessels, so the result should be higher, and the range of normal HDL cholesterol is The normal HDL range is 0.7mmol/L-2.0mmol/L.
Triglycerides are the most abundant lipids in the body, and they provide and store energy, which is very important for the body. The normal triglyceride range is 0.42mmol/L-1.70mmol/L.
High triglyceride levels mean that one or more of total cholesterol, triglycerides and LDL cholesterol are higher than normal. I believe that by now you should be able to read the lipid report card. No matter which one of these three is high, it is not good for the body, so we need to lower the blood lipid in time.
How to reduce blood fat?
Dietary control
High blood fat is mostly related to the lack of control of the mouth, usually eat too well, intake of too much fat, resulting in elevated blood fat. So check out the high blood fat, to adjust the diet in time. So how do we adjust the diet?
Staple food: Although the fat content of staple food is not very high, but high blood fat people staple food should also make adjustments. Staple food to eat less white rice, noodles and steamed bread, change to eat oats, brown rice, corn, buckwheat and other coarse grains, and to control the amount of staple food should be eaten at each meal in 400g or so, not too much and not too little.
Meat: high blood fat people eat meat can eat more high protein low fat fish, rabbit, chicken, eat less pork, milk and lamb and other fat content of meat. And when cooking, should try to steam and boiled, the cooking process should be less oil, salt and sugar, to eat a little lighter.
Vegetables: high blood fat people can eat more vegetables, vegetables in the low-calorie, high dietary fiber content, for the control of blood fat is more helpful. Like tomatoes, fungus, celery, mushrooms, winter melon, etc. are more suitable for regular eating dishes. But cooking should also put less seasoning, to eat a little lighter.
In short, people with high cholesterol, diet to do more vegetables and less meat, staple foods eat more coarse grains, eat less high oil, high fat, high sugar and other fat and high calorie food, light diet and nutrition with a reasonable amount of food, blood fat tend to be able to get good control.
Frequent exercise
People with high blood fat are often obese or have a large stomach, and should lose weight in moderation to keep their weight within a reasonable range, which is helpful in controlling blood fat. People with high blood fat, the number of times a week exercise should be no less than four times, exercise does not have to stick to the form, such as running, jumping rope, walking, swimming, square dancing, walking the dog, etc. are available.
Drinking more water
Drinking more water can speed up the body's metabolism, promote blood circulation, and promote the body's metabolism of lipids, which is also helpful for controlling blood lipids. People with high blood lipid levels should drink a full 1,500 milliliters to 2,000 milliliters of water a day. However, it is important to note that you should drink plain water, not drinks and other alternatives.
Check out the high blood fat, in addition to doing the above three things, but also to quit smoking and drinking, calm mind, usually can not often angry, to ensure enough sleep. In short, to develop good living habits and dietary habits, blood fat can be well controlled. If the blood fat is too high, consult your doctor in time to see if you need to take medication. You should also have a medical checkup on time to guide the changes in your blood lipids.