How to prevent and treat dyslipidemia ?

  Dyslipidemia (increased cholesterol in the blood) is one of the leading risk of cardiovascular disease. Each year the world has about 17 million people die of cardiovascular disease, but most of them are related to atherosclerosis . However, a good news for you is that you can completely control the amount of cholesterol and reduce your risk factors. The problem is you have to be very patient, adhere to the principles and practical action

under the guidance of a physician. The control and treatment of dyslipidemia is a continuous process, a lifetime with lofty goals is the maximum prevent cardiovascular events. Here are the useful recommendations for your reference:

Lifestyle changes will help you control the disease dyslipidemia

These factors can change that strongly affect your dyslipidemia has been documented as: diet, weight, exercise, exposure (smoking) cigarettes ... Thus, you should follow:

• healthy diet, reasonable

• Exercise regularly

• Eliminates harmful habits: smoking, drinking too much alcohol ...

Eating problems

Experts advice that you need to know about the food "fat" to be able to diet best suited. These foods increase LDL - Cholesterol?

• Saturated fats (saturated): often in food of animal origin (particularly animal fats

such as beef, beef tallow, pork (fat), mutton, poultry fat, butter, cream, cheese ... and from some plants like coconut, coconut milk, coconut oil, palm oil, almond , margarine

• Unsaturated fats are trans (TFA or trans - fatty acids): Unsaturated Fatty often better for the body, but there are two types of chemical structure as cis and trans forms. Most unsaturated fats naturally cis. However, trans can form during food processing, hydrogenated fat and frequently during frying, frying, margarine. It can be found in pork, beef, butter or fats found in processed foods such as instant noodles (fried seasoned type), the fast food, food prefilled with TFA was fried ... shown to increase blood cholesterol levels.

• Dietary cholesterol: derived from animals and is found in egg yolks, organ meats of animals ...

• Unsaturated fats include multiple types of applications and types (polyunsaturated and monounsaturated fats). These substances found in many fish, nuts, tubers and vegetable oil. Some examples of the types of foods are: salmon, injection, avocados, olives and oils from sunflower, soybean oil, corn oil ... Type unsaturated fats are good for muscle

Can you use them instead of saturated fats. Keep an ingredient in fat meal with this type accounts for about 25-35% is reasonable.

From the above understanding, the diet is recommended that:

WHAT SHOULD AVOID EATING dyslipidemia

Regime less saturated fat, less cholesterol, minimize TFA:

• Eat plenty of vegetables, fruit (several times a day)

• Eat whole grains change and processing of raw (black bread, raw rice ...)

• Drink skim milk

• Lean meat or skinless poultry

• Fish fat (oil), eat at least 2 times / week

• Beans and peas

• Nuts (limited number 4-5 times / week)

• unsaturated vegetable oils (olive oil, sunflower oil, soybean oil ...), but do not eat margarine made ​​from them

 

Limiting the amount of food that elevated blood lipids:

• Animal fats, meat, animal fat unfiltered

• Milk fat (cream)

• egg yolk, butter, fatty format and processed food from them

• Duck and goose fat (industrial farming)

• Cakes made ​​from egg yolks and saturated fat

• Negative animal organs (liver, kidney, brain, spleen ...)

• The processed foods high in fat: sausage, salami ...

• Vegetable oils high in saturated fat: coconut oil, palm oil, almond oil ..

• The margarine

• The pre-fried food, fast food (including instant noodles) ...

 

Regular exercise regime:

Regular exercise regime plays an important role in controlling your blood lipid good. Exercise helps you "burn" off excess body fat, weight loss, increased resistance of the body and also indirectly through the adjustment of the other risk comes as stable blood pressure, reduce the risk of diabetes and increased insulin activity. Practice mode is recommended that:

• Tap at least 30 minutes every day

• Practice regularly, every day of the week

• Tap strong enough, barely sweating (may need the assistance of a doctor if you have heart illness).

Skip harmful habits

• Please leave immediately because tobacco smoke not only affects the formation of atherosclerosis, but also affect you dyslipidemia or through other risks as hypertension, diabetes ...

 

• If you drink alcohol, do not drink too much. Ideally, you should drink red wine with the amount should not exceed 142 ml per day.

• Reduce weight if you are overweight / obesity: keep your body mass index (BMI) in the ideal (BMI of 19-23) and waist circumference less than 90 in men and 75 in women.

• Avoid sedentary lifestyles

• Avoid stress ...