Sitting for long periods without getting up, working overtime and staying up late, excessive smoking and drinking, a preference for greasy foods, and a lack of exercise... If these are typical of your daily life, then you need to pay close attention to your blood lipid levels.
According to data from the "Chinese Guidelines for Blood Lipid Management (2024)", the overall prevalence of dyslipidemia among Chinese adults has reached as high as 35.6%. Dyslipidemia is known as the most hidden "gentle killer". Many people don't feel any obvious discomfort, but their blood vessels are being gradually "eroded". In fact, there are some external manifestations of high blood lipid levels.
Often experiencing dizziness, headache, chest tightness, shortness of breath, poor sleep, forgetfulness; hands and feet are prone to numbness and heaviness.
The mind is not clear in the morning, but it improves after breakfast. One is extremely sleepy in the afternoon, yet wide awake at night.
An increase in triglycerides in the blood, a slowdown in blood flow velocity, and lipoproteins leaking from capillaries and invading the macula can affect vision.
Most patients with this condition have increased fat content in their bodies, or abnormal metabolism and structural disorders, resulting in the deposition of adipose tissue in the skin and tendons.
If the legs and feet often cramp and sting, and calcium supplementation and rest do not improve the situation, be alert to high blood lipid levels. This is because elevated blood lipids can lead to atherosclerosis of the blood vessels in the lower extremities, so that the blood flow supplying the lower extremities cannot meet the needs. This will cause symptoms of lower limb ischemia, manifested as coldness, numbness, and muscle spasms in the legs, commonly known as "cramps".
The edge of the black eyeball is surrounded by a gray - white ring or arc - shaped semi - ring that is 1 - 2 millimeters wide. Over time, the color will deepen and become more and more obvious.
Yellow, orange - yellow or brown - red nodules, plaques or rashes appear on the back of the hand, knuckle joints, elbows, knees, buttocks and other parts, or yellow or orange - yellow stripes appear on the palm.
Adhere to a dietary pattern that is mainly plant - based foods with an appropriate amount of animal - based foods. Ensure a variety of foods, and make sure that the energy supply ratio of carbohydrates is not less than 50%. Ketogenic diet is not recommended.
Maintain a healthy weight through a balance of diet and exercise. The total daily dietary energy should be appropriate to achieve or maintain a healthy weight. Pay attention to maintaining muscle mass. Overweight and obese people should control their energy intake. Based on their weight loss goals, they can reduce their daily energy intake by about 500 kcal on the basis of their current energy intake.
The fat intake should account for 20% - 25% of the total energy, and the daily cooking oil should not exceed 25g.
The energy supply ratio of saturated fatty acid intake should not exceed 10% of the total energy; try to avoid trans - fatty acid intake; increase the intake ratio of unsaturated fatty acids, especially foods rich in n - 3 series polyunsaturated fatty acids.
Consume 25g - 40g of dietary fiber per day. Eat more fresh vegetables and fruits, with no less than 500g of fresh vegetables and 200g - 350g of fresh fruits per day. Also, eat more whole grains and legumes.
In addition to the above suggestions, people with hypercholesterolemia should consume less than 300 milligrams of dietary cholesterol per day; appropriately increase the intake of foods rich in plant sterols, such as oats and corn germ oil.
In addition to the above suggestions, people with hypertriglyceridemia should appropriately limit their carbohydrate intake, especially refined grains such as white rice and white flour; and should limit alcohol consumption.
For patients with hyperlipidemia combined with multiple diseases, they can adopt the corresponding disease - specific dietary guidelines. In case of inconsistencies, reasonable selection can be made according to the severity of different diseases.
Maintain sufficient physical activity and reduce sedentary time.
- Mainly Aerobic Exercise: Engage in 250 - 300 minutes of moderate - to - high - intensity aerobic exercise per week. It is recommended to combine various forms of resistance training with flexibility training.
- Be Moderate and Progressive: Avoid suddenly and significantly increasing the exercise intensity, duration, frequency, or type.
- Beware of Drug Side Effects: Taking statin - type lipid - lowering drugs can cause muscle damage, resulting in muscle weakness and soreness. If abnormal or persistent muscle soreness occurs during exercise while taking the drug, consult a doctor in a timely manner.
- Extra Evaluation for Special Hyperlipidemia Patients: For hyperlipidemia patients with a moderate - to - high - risk of cardiovascular disease, a cardiovascular risk assessment and exercise test (such as a 6 - minute walk test, cardiopulmonary exercise test, etc.) should be carried out before starting exercise, and an exercise plan should be determined based on the test results.
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