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Cholesterol: Recognizing the Hazards and Coping Strategies
by len king on Mar 07, 2024
"With the improvement of living standard, our dinner table is getting richer and richer, but the accompanying health problems are also becoming more and more prominent. Among them, the problem of high cholesterol has become a health hazard for many people, especially the middle-aged and elderly population. High cholesterol will not only lead to atherosclerosis, coronary heart disease and other cardiovascular diseases, but also may cause a series of other health problems. Therefore, we need to recognize the ""cholesterol big"", and in our daily lives to prevent.
First, cholesterol's ""merits and demerits""
Cholesterol is a lipid substance, it is an important component of the human cell membrane, but also the synthesis of vitamin D, sex hormones and other physiologically active substances raw materials. Therefore, the right amount of cholesterol is essential to maintain the normal physiological functions of the human body.
However, when cholesterol accumulates in excess in the body, it poses a threat to health. Excessive cholesterol will be deposited on the walls of blood vessels, the formation of atherosclerotic plaques, leading to narrowing of blood vessels, poor blood flow, thereby triggering coronary heart disease, cerebral infarction and other serious diseases.
Second, recognize the ""big cholesterol""
In our daily diet, there are some foods are cholesterol ""big"", they contain a lot of cholesterol and saturated fatty acids, long-term intake of large amounts of cholesterol will significantly increase the level of cholesterol in the body. The following are some of the typical ""cholesterol hogs"":
1. Animal offal: such as pig liver, pig kidney, chicken liver and so on. Although these foods are rich in nutrients, but the cholesterol content is also very high.
2. Egg yolks: The cholesterol in eggs is mainly concentrated in the yolk portion, so the number of eggs eaten per day should be limited to 1-2.
3. Dairy products: Whole milk, cheese, butter and other dairy products contain more saturated fatty acids and cholesterol.
4. Seafood: some seafood such as shrimp, crab, shellfish and other cholesterol content is also high.
5. Processed foods: such as pastries, cookies, fried foods, etc., which often contain a large number of trans fatty acids, which will increase the level of cholesterol in the blood.
How to reasonably control cholesterol intake
1. Balanced diet: Diet should be low-fat, low-calorie, high-fiber based, eat more vegetables, fruits, whole grains, moderate intake of lean meat, fish and other high-quality protein.
2. Control the amount of food: avoid overeating, and eat seven or eight minutes of fullness at each meal.
3. Reduce the intake of high cholesterol food: try to eat less or not eat the above mentioned ""cholesterol big"".
4. Increase exercise: Proper exercise can burn excess body fat and lower cholesterol levels. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as walking, jogging and swimming.
5. Quit smoking and limit alcohol: Smoking and excessive alcohol consumption will increase the risk of cardiovascular disease, should quit smoking as soon as possible and limit alcohol intake!
Harmful effects of high cholesterol and coping strategies
High cholesterol will not only lead to cardiovascular diseases, but also other health problems such as fatty liver, gallstones and pancreatitis. Therefore, once high cholesterol is detected, timely measures should be taken to control it.
1. Regular medical checkups: It is recommended to have a medical checkup once a year, including checkups of blood lipids, blood sugar, blood pressure and other indicators.
2. Medication: For patients with significantly elevated cholesterol levels, doctors may prescribe medications such as statins for treatment. However, medication should be administered under the guidance of a doctor and should not be abused on its own.
3. Lifestyle intervention: In addition to medication, patients need to carry out lifestyle intervention, including dietary adjustments, increased exercise, smoking and alcohol cessation.
V. Summary and Prospect
The problem of high cholesterol has become a major threat to the health of modern people. In order to prevent this ""big cholesterol problem"", we should start from our daily life by controlling our diet reasonably, increasing exercise, quitting smoking and limiting alcohol, and having regular medical checkups. Only in this way can we keep our cholesterol within safe limits and stay away from cardiovascular diseases.
Looking to the future, as medical research continues to deepen and lifestyles continue to improve, we believe that mankind will be able to better cope with health problems such as high cholesterol. At the same time, we also expect more scientific knowledge and health concepts to reach the hearts of people, so that everyone can enjoy a healthy and better life."
First, cholesterol's ""merits and demerits""
Cholesterol is a lipid substance, it is an important component of the human cell membrane, but also the synthesis of vitamin D, sex hormones and other physiologically active substances raw materials. Therefore, the right amount of cholesterol is essential to maintain the normal physiological functions of the human body.
However, when cholesterol accumulates in excess in the body, it poses a threat to health. Excessive cholesterol will be deposited on the walls of blood vessels, the formation of atherosclerotic plaques, leading to narrowing of blood vessels, poor blood flow, thereby triggering coronary heart disease, cerebral infarction and other serious diseases.
Second, recognize the ""big cholesterol""
In our daily diet, there are some foods are cholesterol ""big"", they contain a lot of cholesterol and saturated fatty acids, long-term intake of large amounts of cholesterol will significantly increase the level of cholesterol in the body. The following are some of the typical ""cholesterol hogs"":
1. Animal offal: such as pig liver, pig kidney, chicken liver and so on. Although these foods are rich in nutrients, but the cholesterol content is also very high.
2. Egg yolks: The cholesterol in eggs is mainly concentrated in the yolk portion, so the number of eggs eaten per day should be limited to 1-2.
3. Dairy products: Whole milk, cheese, butter and other dairy products contain more saturated fatty acids and cholesterol.
4. Seafood: some seafood such as shrimp, crab, shellfish and other cholesterol content is also high.
5. Processed foods: such as pastries, cookies, fried foods, etc., which often contain a large number of trans fatty acids, which will increase the level of cholesterol in the blood.
How to reasonably control cholesterol intake
1. Balanced diet: Diet should be low-fat, low-calorie, high-fiber based, eat more vegetables, fruits, whole grains, moderate intake of lean meat, fish and other high-quality protein.
2. Control the amount of food: avoid overeating, and eat seven or eight minutes of fullness at each meal.
3. Reduce the intake of high cholesterol food: try to eat less or not eat the above mentioned ""cholesterol big"".
4. Increase exercise: Proper exercise can burn excess body fat and lower cholesterol levels. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as walking, jogging and swimming.
5. Quit smoking and limit alcohol: Smoking and excessive alcohol consumption will increase the risk of cardiovascular disease, should quit smoking as soon as possible and limit alcohol intake!
Harmful effects of high cholesterol and coping strategies
High cholesterol will not only lead to cardiovascular diseases, but also other health problems such as fatty liver, gallstones and pancreatitis. Therefore, once high cholesterol is detected, timely measures should be taken to control it.
1. Regular medical checkups: It is recommended to have a medical checkup once a year, including checkups of blood lipids, blood sugar, blood pressure and other indicators.
2. Medication: For patients with significantly elevated cholesterol levels, doctors may prescribe medications such as statins for treatment. However, medication should be administered under the guidance of a doctor and should not be abused on its own.
3. Lifestyle intervention: In addition to medication, patients need to carry out lifestyle intervention, including dietary adjustments, increased exercise, smoking and alcohol cessation.
V. Summary and Prospect
The problem of high cholesterol has become a major threat to the health of modern people. In order to prevent this ""big cholesterol problem"", we should start from our daily life by controlling our diet reasonably, increasing exercise, quitting smoking and limiting alcohol, and having regular medical checkups. Only in this way can we keep our cholesterol within safe limits and stay away from cardiovascular diseases.
Looking to the future, as medical research continues to deepen and lifestyles continue to improve, we believe that mankind will be able to better cope with health problems such as high cholesterol. At the same time, we also expect more scientific knowledge and health concepts to reach the hearts of people, so that everyone can enjoy a healthy and better life."
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