High blood lipids are a very typical disease of affluence, one of the three highs. Many people think that the three highs are diseases of the elderly, but in fact, nowadays the three highs are becoming more and more common among younger people, so even young people should be highly vigilant.
Some people say that walking more can help lower blood lipids, is this statement true? What foods can help lower blood lipids? Let’s learn about it together.
The harm caused by high blood lipids to the body
1. Dizziness and heaviness in the head
Some people feel dizzy and mentally unclear shortly after waking up in the morning, mainly because of increased blood density and rising blood lipids.
2. Abnormal yellow complexion
Normally, the skin of healthy Asians appears slightly reddish-yellow in color, but if they suffer from high blood lipids and other diseases, it can lead to a dark yellow complexion in these patients;
It may also be accompanied by the appearance of yellow warts, which are small yellowish skin eruptions, about the size of a grain of rice, slightly raised above the skin surface.
Initially, there are very few, but if not treated in time, it can lead to the widespread growth of these warts, even appearing on the thighs or arms.
3. Stroke
High blood lipids have the greatest harm to our bodies by directly impacting the performance of our brains, with excessive intake of cholesterol and triglycerides causing damage to the circulatory system.
This leads to the occurrence of cerebral ischemia and hypoxia, resulting in a stroke, which directly threatens our language ability, limb movement ability, dizziness, fatigue, and even life itself.
Can walking lower blood lipids?
To a certain extent, regular walking can help lower blood lipids.
Regular walking not only accelerates the body’s blood circulation and enhances vascular elasticity. It also promotes the metabolism of fats in the body by speeding up the metabolic rate.
This can effectively reduce the concentration of blood lipids in the body, achieving the effect of lowering blood lipid levels. Regular walking, especially after meals, can effectively lower blood lipid levels.
However, pay attention to the walking speed. For patients with acceptable physical conditions, brisk walking can be chosen. Increasing the speed enhances fat burning efficiency and leads to more effective lipid-lowering results.
If you walk very slowly, the calorie consumption will be less, making it less likely to lower blood lipids. Nevertheless, regular walking can bring benefits to the body; healthy individuals can avoid high blood lipids by walking regularly.
To achieve a better lipid-lowering effect, combine walking and jogging. Remaining at the same exercise intensity for too long will reduce the stimulation to the body and weaken the exercise effect.
Relying solely on aerobic exercise is not practical for lowering blood lipids, and it requires indirect regulation of one’s diet. It is advisable to eat more of the following foods combined with walking to achieve disease stabilization:
Doctor: Eating more of these 5 foods may be more effective than walking
1. Aloe
Aloe has high nutritional value, containing a large amount of amino acids, vitamins, polysaccharides, various enzymes, and minerals, which can relieve constipation, improve blood circulation, eliminate acne, and enhance overall health.
Body fluids are alkaline, and regular intake of aloe products can maintain alkalinity, maintaining a healthy body. Adequate daily intake of aloe products can also help the body reduce fat absorption, leading to better weight loss and detoxification effects.
2. Apple
Apples contain rich pectin, dietary fiber, and vitamin C, which can effectively lower blood lipids. Apples can reduce the low-density lipoprotein cholesterol in the blood, while raising the levels of high-density lipoprotein cholesterol beneficial to the cardiovascular system.
Heating apples before consumption significantly increases the natural antioxidants in them, bringing better effects on lowering blood lipids.
3. Kelp
Kelp contains a special substance called fucoidan, which, when digested by the body, assists in lowering blood pressure and blood lipids, reducing levels of triglycerides and cholesterol in the body to stabilize blood lipids and prevent increases in blood density.
Kelp is rich in iodine, which can supplement the body with fucoidan, inhibit the absorption of cholesterol substances in the intestines, reduce the accumulation of fats in the body, and stabilize blood lipids and promote weight loss.
4. Tomato
Tomatoes are a common ingredient in daily life, serving both as a vegetable and a fresh fruit with a sour-sweet taste loved by many.
Tomatoes contain vitamin C and pure natural lycopene, a potent antioxidant that eliminates free radicals, antioxidative, retards aging, and maintains vascular health.
For the prevention of high blood lipids or those already suffering from high blood lipids, consuming more tomatoes can be beneficial in reducing blood lipids to a certain extent, but it is advisable to choose less oily flavors.
5. Oats and coarse grains
For many patients with high blood lipids, they think that they cannot eat rich and greasy foods, forgetting that high-carbohydrate and high-sugar staple foods also influence blood lipid levels. Consuming too many refined grains can also lead to starch content and increased sugar accumulation.
Moreover, sugar converted by the liver into fat can cause elevated blood lipids, so it is recommended to eat more oats and other coarse grains rich in dietary fiber, which can clean lipid substances and reduce blood lipids.
6. Eggplant
For people with high blood lipids, they may think that they cannot eat eggplants, but in fact, eggplants contain a large amount of vitamin P, which is very suitable for people with high blood lipids to consume.
Because eggplants also contain lipid-lowering substances and can promote fat absorption, they can be eaten frequently.
Additional reading – What are the normal values for blood lipids?
Generally, total cholesterol: 2.8-5.17mmol/L, triglycerides: 0.56-1.7mmol/L.
High-density lipoproteins differ in males and females: 0.96-1.15mmol/L for males and 0.90-1.55mmol/L for females.
Low-density lipoprotein: 0-3.1mmol/L. Seek medical advice promptly if blood lipid abnormalities occur.
Besides the 6 types of foods listed above that help lower blood lipids, attention to balanced diet, quit smoking and drinking, and avoiding overeating, overly fatty foods are essential in daily life. These not only help lower blood lipids but can also help lower blood pressure and blood sugar.
Nowadays, patients with high blood lipids are getting younger, which just proves that unhealthy lifestyles are the cause. Control your weight, allocate a certain amount of time for outdoor activities every day, self-restrain from a young age, don’t wait till old age when you may lack the resources and still dragging along with a sickly body while watching others living freely and merrily.
