Many people ask how to reduce high blood fat, how to reduce high blood fat, the danger of high blood fat, the relationship between fatty liver and high blood fat, high blood fat symptoms, what to eat high blood fat, high blood fat treatment. The danger of high blood fat is still quite big, the following mainly introduces the daily methods to reduce high blood fat.
First, drink water to lower blood fat:[4]? Dietary Guidelines for Chinese Residents (2016)" raised the average daily recommended water intake for Chinese residents from 1200 ml (about 6 cups) to 1500-1700 ml (about 7-8 cups of water), together with dietary soups, porridge and milk, the daily **** count of water intake should be between 2700-3000 ml.
Second, the right amount of protein to lower blood fat:[5]? Long-term intake of excessive animal fats, vegetable oils, proteins and carbohydrates, in the body can not be fully utilized, the excess nutrients will be converted to fat storage, leading to obesity, high blood fat and fatty liver.
[5]? The newly revised nutritional food reference intake for Chinese residents has changed the intake of protein and energy, taking adults, protein from the original 75 grams down to 65 grams. The previous version of the guideline had suggested that in order to prevent the adverse effects caused by too much dietary cholesterol, it is recommended that the daily intake of dietary cholesterol should not exceed 300 mg. In the case of hyperlipidemia, it should be strictly limited and the daily intake should not exceed 200 mg. The new guidelines do not set an upper limit for dietary cholesterol. In addition, the new dietary guidelines mention sugar intake for the first time, and strongly recommend that both children and adults keep their sugar intake below 10% of their total energy intake to prevent obesity, dental caries and other health problems.
Third, dietary diversity to lower blood lipids:[5]?The 2016 version of the dietary guidelines pointed out that the general population needs to consume an average of more than 12 types of food per day, more than 25 types per week, and appropriately increase the intake of cereal grains such as brown rice, oats, black rice and other grains of coarse grains and potatoes.
Fourth, low-fat diet to reduce blood lipids:[4]? To prevent the adverse effects caused by too much dietary cholesterol, it is recommended that the daily intake of dietary cholesterol should not exceed 300 mg. In the case of hyperlipidemia, it should be strictly limited and the daily intake should not exceed 200 mg.
Fifth, exercise to lower blood lipids:[6]? 5 days a week of moderate intensity, cumulative 150 minutes or more,[7]? Active physical activity is best 6,000 steps per day. 6,000 steps is the body's active movement, does not include daily activity consumption, such as housework, mopping the floor, etc. is not included here. People with weight loss needs to be active for more than 40 minutes.
Sixth, donate blood to lower lipids:Many people know that men are more prone to hyperlipidemia than women. The reason is that women have menstruation, while men do not. Regular blood donation is good for preventing hyperlipidemia.
[8]? Moderate blood donation can promote the body's metabolism, enhance immunity and resistance to disease, but also stimulate the human bone marrow hematopoietic function, so that it always maintains the state of hematopoiesis in youth, to receive the effect of prolonging life and preventing arteriosclerosis and other cardiovascular and cerebrovascular diseases.
[8]? Blood donation can prevent cardiovascular and cerebrovascular diseases
[8]? Experts on repeated blood donation group 26 cases, acute cerebral infarction patients 22 cases of blood rheology product of the average value of the comparison, the results show that: repeated blood donation group of whole blood viscosity, erythrocyte pressure, fibrinogen, erythrocyte electrophoresis, are more than the normal value of the obvious reduction, and especially the erythrocyte pressure is the most obvious, suggesting that repeated blood donation group of the decline in blood viscosity; and cerebral infarction patients group of the above indexes are higher than normal values In the group of patients with cerebral infarction, all the above indexes were higher than normal values, suggesting that patients with cerebral infarction had hyperviscosity. Therefore, repeated blood donation of a certain amount will make blood viscosity decrease, which has positive significance for the prevention of cardiovascular diseases.
[8]? Blood donation can reduce blood lipids
[8]? People are accumulating more and more fat in their bodies due to the reduction of physical activity and the improvement of living standards. Blood lipids remain at high levels for a long time, commonly known as "blood thickening". The result of "blood thickening" is that fat adheres layer by layer to the walls of the body's blood vessels, eventually leading to arteriosclerosis, reduced elasticity of blood vessels, and the formation of cardiovascular and cerebrovascular diseases. And often donate blood, feed a part of the viscous blood in the body, and through normal drinking water to fill the blood volume, so that the blood natural balance release, blood fat will decline, but also alleviate the arteriosclerosis of the hidden danger.
References
1.? Got high blood fat, drink water have to pay attention to! Baidu [cited 2017-12-8]
2.? Hyperlipidemia drink water with attention, there are instructions to drink this way????? Sohu [cite date 2017-12-8]
4.? The new version of the Chinese residents dietary guidelines require eight cups of water a day?． Southern Metropolis Daily. 2016-06-08 [cited 2017-12-7]
5.? High blood fat and fat and thin has nothing to do with to measure whether you have high blood fat?． Sina [cited 2017-12-7]
6.? The latest release of the "Chinese residents dietary guidelines (2016)" quick interpretation? Sina [cited 2017-12-7]
7.? Dietary Guidelines for Chinese Residents 2016 -?． Baidu Wenku [cited 2017-12-7]
8.? Blood donation can lower blood lipids Being able to donate blood is an important sign of good health????? People's Daily [cited 2017-12-8]
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