The plan for the day is in the morning, and for patients with high blood lipids, waking up in the morning is also the most active time for the body’s metabolism. Therefore, the correct choice of breakfast and dietary habits is crucial for patients with high blood lipids. So, how should high blood lipid patients choose breakfast?
Diagnosis criteria for high blood lipids
Under normal circumstances, the diagnostic criteria for high blood lipids are 5.17mmol/L, high-density lipoprotein cholesterol needs to be higher than 0.9mmol/L, and low-density lipoprotein cholesterol levels need to be lower than 3.36mmol/L.
If the blood lipid indicators exceed these values, it will be diagnosed as having high blood lipid issues.
After diagnosing high blood lipids, it is necessary to take reasonable measures for corresponding active treatment. During the treatment, it is not only necessary to consult medical advice, use medication reasonably but also need appropriate exercise, maintain a light diet, in order to effectively stabilize and control the blood lipid levels.
Blood lipids most like to trouble four types of people; if you are one of them, correct it as soon as possible
1. People who smoke and drink heavily
People who smoke and drink heavily for a long time are more prone to high blood lipid levels. In the process of smoking and drinking, they obtain substances such as nicotine and tar from tobacco, which can accelerate vascular aging and increase blood viscosity.
People who drink heavily are prone to high blood pressure due to the stimulation of alcohol substances, which is also unfavorable for vascular health. Therefore, in order to maintain stable indicators and reduce blood lipids, it is necessary to correct bad habits and not excessively rely on tobacco.
If you have habits like smoking or drinking, you need to correct them. By staying away from bad habits, you can keep your blood vessels clear. Otherwise, serum cholesterol and triglyceride levels may increase, affecting vascular health.
2. Those who stay up late frequently
These days, most people have the habit of staying up late, especially young people in big cities, where working late into the night is not uncommon. However, although staying up late is part of normal life, it can also cause poor blood circulation and elevated blood lipids due to the body’s inability to rest and constant mental stress.
3. People under great stress
In this fast-paced era, many people are under pressure from life and work. If there is long-term mental stress, it will lead to a decrease in one’s resistance, increase the viscosity of the blood, and also lead to high blood lipids. In addition, some unhealthy lifestyle habits may also lead to high blood lipids. For example, long-term smoking, drinking, staying up late, etc., can all disrupt the body’s lipid metabolism, leading to fat accumulation.
4. Women after menopause
Before menopause, women are unlikely to suffer from cardiovascular and cerebrovascular diseases, but it is different after menopause. At this time, women’s ovarian function declines, resulting in a decrease in the secretion of estrogen, which plays a role in improving vascular elasticity, lowering blood pressure, and preventing vascular sclerosis and blockage.
With the decrease in estrogen, there will be a disruption in the body’s lipid metabolism after menopause. Moreover, fat in women after menopause will slowly shift from the chest and hips to the area around the internal organs, leading to an increase in waist and abdomen size, thereby increasing the risk of cardiovascular and cerebrovascular diseases.
Is the morning the “golden period” for lowering lipids? Reminder: Eating these 4 types of breakfast might help reduce blood lipids
1. Milk
Milk can effectively inhibit cholesterol synthesis, which is helpful in lowering blood lipids. In addition, milk is rich in minerals such as calcium, iron, and zinc.
Having milk for breakfast not only helps stabilize blood lipids but also helps relieve fatigue, boost the immune system, and enhance the absorption of calcium in the body.
2. Oatmeal
Oatmeal is a low-sugar, high-nutrient, high-energy food that contains a large amount of dietary fiber and protein. It can effectively lower cholesterol in the blood, thereby reducing blood lipids. Additionally, oatmeal can improve gut microbiota, enhance satiety, and lower blood sugar, making it an ideal choice for breakfast.
3. Eggs
Patients with high blood lipids can eat eggs. Eggs are rich in protein, vitamins, and other minerals, which can help soften blood vessels.
The lecithin in eggs acts as an emulsifier to emulsify cholesterol and fat into small particles, which can be excreted from the blood vessels, reducing cholesterol in the blood. High blood lipid patients can eat up to one egg a day, preferably 3-4 eggs a week, as eating too many eggs is not easily digested and absorbed and may raise blood lipids.
4. Celery
Celery is a necessary vegetable for lowering blood pressure, rich in vitamins B, A, C, D, E, P, etc., which can supply the body with trace elements and dietary fiber, and enhance the speed of gastrointestinal motility.
These effective substances can minimize the absorption rate of cholesterol substances in the body, promote gastrointestinal motility, accelerate the digestion and breakdown of food, avoid absorbing more fats.
How to scientifically and effectively reduce blood lipids? Experts recommend doing these 4 things
1. Eat the right foods
A balanced diet is very helpful in lowering blood lipids, so it is important to pay attention to eating more foods that have lipid-lowering effects, such as deep-sea fatty fish containing omega-3 fatty acids, nuts, soybeans and fruits, whole grains. Apples are a good fruit for lowering lipids, as well as garlic; high blood lipids individuals may consider eating these foods more.
2. Regular exercise
Adequate aerobic exercise can increase metabolism, promote fat burning, and lower blood lipids. It is recommended to engage in 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, jogging, swimming, etc. In addition, appropriate strength training can help increase muscle mass and metabolic rate.
3. Drink more water
Water is the source of life for the human body. Drinking a glass of warm water on an empty stomach every morning can replenish the water lost overnight, dilute the blood’s concentration, help eliminate waste and toxins in the blood vessels, keep the blood vessels clean and flowing smoothly, and prevent high blood lipids. It is suggested that people with high blood lipids drink at least 1800 ml of water a day, primarily white water, and may also include light tea water.
4. Quit smoking and limit alcohol intake
Smoking and excessive drinking are not only harmful to cardiovascular health but can also lead to abnormal blood lipids. Research shows that smoking increases levels of low-density lipoprotein (“bad cholesterol”) in the body, while excessive drinking can lead to fatty liver, which affects lipid metabolism. Therefore, quitting smoking and limiting alcohol intake are essential measures to lower blood lipids.
Nowadays, more and more people suffer from high blood lipids. Adhering to healthy diet habits and healthy lifestyle habits is very helpful in controlling high blood lipid diseases. I hope everyone can take care of their bodies so that they can become increasingly healthy.
