High blood lipids, can walking help reduce blood lipids? Once viewed as a mark of prosperity, high blood lipids is actually a formidable member of the “three highs” camp. Many people mistakenly think that the three highs are exclusive to the elderly, not realizing that nowadays the affliction of the three highs has quietly spread to younger groups. Even young people in their prime should be vigilant and guard their health defenses.
Among the various rumors about lowering blood lipids, there is a widely circulated claim – that walking more can help lower blood lipids. So, is this claim really valid? And what foods can be our effective assistants in lowering blood lipids? Let’s uncover these mysteries together and explore the secrets of the path to health.
What is the normal reference value for high blood lipids?
The normal reference value for high blood lipids is a crucial data indicator for maintaining human health. Generally speaking, the normal value of cholesterol should be kept below 5.2mmol/L, and the ideal range for triglycerides should be below 1.7mmol/L.
The balance of these two indicators is key to maintaining smooth blood flow and preventing various cardiovascular diseases.
When the blood lipid levels exceed this healthy range, it increases the risks of a series of serious complications such as atherosclerosis, hypertension, and coronary heart disease.
Can walking really reduce blood lipids?
Walking is a low to moderate-intensity aerobic exercise suitable for most people. Through walking, we can improve cardiovascular function, enhance muscle strength, and help burn excess fat in the body.
Moreover, regular walking can increase metabolic rate, promote fat burning, and thereby lower blood lipid levels. However, while walking has many benefits, the effects may vary from person to person.
For some patients, simply walking may not be enough to effectively lower blood lipids. In addition, excessive exercise may lead to physical fatigue and discomfort. Therefore, doctors recommend that we incorporate some dietary adjustments into our daily lives to enhance the effectiveness of lowering blood lipids.
Doctor: Eating more of these 4 foods may be more effective than walking
1. Hawthorn
Hawthorn is sweet and sour, can stimulate the appetite, and people with high blood lipids can eat Hawthorn appropriately. The nutrients in Hawthorn, such as citric acid, hawthorn acid, fat decomposition acid, flavonoids, etc., can reduce blood lipid levels.
Eating more Hawthorn can also dilate blood vessels, improve cholesterol levels in the body, lower blood pressure and blood lipids, promote the body’s metabolic capabilities, quickly eliminate harmful substances and toxins from the body, and eating more Hawthorn is more beneficial to overall health.
2. Nuts
Nuts such as almonds, walnuts, are rich in unsaturated fatty acids. These healthy fats help lower the levels of low-density lipoprotein (bad cholesterol) in the blood, while increasing high-density lipoprotein (good cholesterol) levels. Eating a small handful of nuts daily can be taken as a snack, but be cautious not to consume excessive amounts to avoid high calorie intake.
3. Oats
Oats are highly regarded for their high content of beta-glucans. Beta-glucan is a soluble fiber that effectively lowers serum LDL-C levels.
Studies have shown that consuming 3 grams of oat beta-glucans daily can lower LDL-C levels by 5-10%. This effect is mainly attributed to beta-glucans blocking the absorption of cholesterol, thereby reducing cholesterol levels in the blood.
4. Fish
Fish is a good source of natural proteins and Omega-3 fatty acids. Omega-3 fatty acids are very beneficial for heart health, reducing the risk of heart disease and improving blood circulation. In addition, fish is rich in nutrients such as vitamin D, calcium, and phosphorus that are beneficial for bone health.
In summer, high blood lipids are prone to occur, keep in mind these 5 precautions, which may effectively lower blood lipids
1. Drink enough water
In summer, when blood lipids levels rise significantly, it is important to drink enough water. The increased viscosity of blood in those with elevated blood lipid levels can lead to circulatory disturbances when it becomes too viscous, preventing the body from maintaining an adequate blood supply to vital organs, thus damaging their function.
Supplementing water in time daily and ensuring sufficient hydration can help alleviate high blood lipids in summer. Without adequate hydration, blood may not be diluted, excessive viscosity can also affect overall health.
2. Light diet
In summer, people’s appetite generally decreases. At this time, eating light foods can not only stimulate appetite but also effectively promote blood circulation in the body. For example, consuming more fresh fruits and vegetables, which not only contain the necessary nutrients for the body.
Moreover, these foods are rich in dietary fiber and water content, replenishing the body’s fluids, accelerating metabolism, which is beneficial for balancing blood lipids and various other aspects.
3. Quit smoking and drinking alcohol
Smoking and alcohol consumption can lead to various chronic diseases, causing significant harm to the body’s health. Long-term smoking disrupts blood lipid metabolism, damages arterial endothelial cells, easily leading to elevated blood lipids.
Passive smoking poses the same risks and can cause various diseases, including an increased risk of stroke and coronary heart disease. Alcohol is also a significant risk factor for blood lipid abnormalities, as alcohol intake can damage blood vessels to different extents, leading to elevated blood lipid levels and an increased risk of cardiovascular diseases. Therefore, quitting smoking and alcohol in summer, reducing the intake of harmful substances, significantly improves blood lipid abnormalities.
4. Weight management
Research has found that the likelihood of high blood lipids occurring in obese populations is significantly higher than in age-matched normal weight individuals. This is because the excess fat in obese individuals affects the plasma lipoprotein levels, and usually, once obese individuals control their weight, their blood lipids return to normal levels.
5. Ensure adequate sleep
High temperatures can cause fatigue in the body, leading to insomnia and decreased sleep quality. Inadequate sleep affects metabolism and hormone balance, increasing the risk of cardiovascular diseases for high blood lipid patients. Therefore, maintaining good sleep habits, avoiding long naps, and ensuring sufficient rest is important.
Conclusion: In daily life, adjust your diet structure, correct bad habits, actively participate in exercise; if after three months of adherence, blood lipids still do not reach the ideal level, then consult a doctor for medication control.
There are many natural foods in life that can help lower blood lipids, such as common herbs like kudzu root, lotus leaf, Hawthorn, etc. In terms of exercise, choose according to your preferences, arrange work and rest reasonably, quit smoking and alcohol in time, adjust your heartbeat, scientifically release stress; in terms of diet, avoid high-cholesterol foods.
