There is a significant difference in the effect of exercise and inactivity on blood lipids. Lack of exercise predisposes the body to the production of an LDL, which enhances the attachment of cholesterol to the walls of blood vessels, thus accelerating the process of atherosclerosis. Exercise and physical activity, on the other hand, can lower cholesterol, triglycerides, and LDL and raise HDL. Exercise not only lowers serum cholesterol levels, but also improves the “quality” of cholesterol. It lowers the “bad” cholesterol (LDL) and raises the “good” cholesterol levels (HDL). This is because exercise causes the muscles to consume and break down LDL, resulting in the synthesis of “good” cholesterol. When exercising, you must pay attention to the following two points: (1) the amount of exercise, such as the combination of other diseases such as coronary heart disease, diabetes, stroke, etc., so it must be gradual, should not be too hasty. The amount of exercise should be such that no subjective symptoms (such as palpitations, dyspnea or chest pain) occur. ②It must be consistent and of a certain intensity. Light and brief exercise cannot achieve the purpose of treatment for dyslipidemic and obese patients. Only a certain amount of exercise can produce beneficial effects on blood lipids and reduce body weight. The choice of exercise: For people with dyslipidemia, if they want to lower their blood lipids through exercise, they should participate in aerobic exercises that can consume more fat for a longer period of time, such as walking, fitness running, cycling, swimming, rowing, climbing, etc. Exercise is a “good medicine” for lipid regulation: (1) to make triglycerides significantly lower, let the non-exercising people to exercise for 3-4 months, before exercise triglycerides normal people after exercise is not much change, but high triglycerides are significantly lower. ②Total cholesterol and LDL: Although exercise did not significantly lower cholesterol and LDL, those who exercised had lower serum values than those who did not exercise. ③HDL: Exercise can increase HDL, which has a protective effect on the heart and blood vessels, and its elevation is beneficial. The mechanism of exercise to lower blood lipid, firstly, make the celiac particle decomposition and protein esterase activity enhanced; secondly, make the liver decomposition of triglyceride enhanced, and make the synthesis and secretion of HDL increased; in addition, exercise also make cholesterol and LDL synthesis reduced. In addition, exercise also reduces the synthesis of cholesterol and low-density lipoprotein. The choice of exercise: walking is the most effective method, and its speed should be slightly faster than the usual walking. Exercise should be gradual, do not walk too fast at the beginning, and gradually increase the time and speed. For example, people who are not used to exercise, or have heart disease and age more than 50 years old, the beginning of the time can be only slightly faster than usual, walking 10 minutes, but also according to the situation, a walk 3 minutes, walk more times. After a week, the body gradually adapt, you can first extend the time of exercise until the daily exercise half an hour, and gradually increase the walking speed to achieve the requirements of the above prescription. Dyslipidemia (diet) The main dietary treatment principles for dyslipidemia: ① Limit fat intake. Reduce animal fat (mainly containing saturated fatty acids), fatty meat, lard, cream or other animal oils should be prohibited. ②Eat less sweets and more fresh vegetables and fruits to ensure sufficient vitamins and potassium and calcium, which are beneficial to the intake of nutrients and plant fiber. ③Control the intake of salt (6g/day). ④Do not smoke and drink less or no alcohol. Why should we reduce the intake of animal fats? Because they mainly contain saturated fat, and saturated fatty acids have a negative impact on the occurrence of cardiovascular disease, and can promote the absorption of cholesterol in food, and make the formation of lipoproteins easily attached to the walls of blood vessels, and some can also cause the accumulation of low-density lipoproteins in the blood, thus promoting the formation of atherosclerosis. Low-cholesterol diets include: ① A large number of plant-based foods, such as whole-grain bread, whole-ingredient cereals, vegetables (especially root vegetables), salads, fruits and legumes. ② Low-fat and nonfat dairy products. ③Fish and low-fat poultry (e.g., skin removed). ④Small amounts of lean meat and eggs. ⑤ Cooking methods have a great influence on food composition. To reduce fat content, roasting, steaming, boiling, microwave or braising cooking methods are better than frying and fumigation. Recommended dietary arrangements for patients with dyslipidemia: cereals as the main food, coarse and fine. Our nutritionists recommend corn and oats, which can be eaten in combination with rice and flour. Beans, freshwater fish, vegetable oils, green plants containing more plant fiber such as vegetables and fruits contain less cholesterol and should be encouraged to eat more appropriately. Also limit alcohol consumption and drink more tea. A large number of population surveys have observed that eating more animal fats (mainly containing saturated fatty acids) can increase blood cholesterol and LDL content and decrease HDL content, while eating more vegetable fats (mainly containing polyunsaturated fatty acids), dietary fibers and vegetable proteins can decrease blood lipids. Daily dietary habits and nutritional status directly affect the content of blood lipids and lipoproteins, and are closely related to the development of atherosclerosis. In our daily diet, we should pay attention to the adjustment of dietary structure in order to prevent problems before they occur and reduce the incidence of cardiovascular and cerebrovascular diseases, so as to achieve the purpose of health care and disease prevention and treatment. The incidence of dyslipidemia is on the rise, and according to the Fourth Survey on the Nutrition and Health Status of Chinese Residents, the prevalence of dyslipidemia among adults in China is 18.6%, and it is estimated that there are more than 160 million people suffering from dyslipidemia in China. One of the important reasons is the unreasonable dietary structure, i.e., excessive intake of high-energy and high-fat food. Therefore, adjusting the dietary structure, especially reducing high-fat foods such as deep-fried frying, animal offal and dried nut seeds, is the basis for lowering blood lipids, and is also an economic and safe way to lower lipids. According to the American Heart Association report: regardless of race, age or gender, as long as you reduce the amount of fat in food intake, you can effectively reduce the blood cholesterol level, and thus reduce the chance of heart attack. Specific measures include eating less meat and oil, animal offal, butter, chocolate, puffed eggs and other foods with high cholesterol; eating more protein-rich and light foods such as milk, lean meat, vegetables and fruits, and avoiding alcohol. The “lipid-lowering drugs” on the table include: cucumber, eggplant, green beans, mushrooms, sweet potatoes, corn, oats, milk, onions, garlic, apples, tea, hawthorn, chrysanthemum, tea, etc. The main sources of saturated fatty acids: livestock meat (especially fatty meat), animal fat, cream pastry, palm oil, etc.; the main sources of cholesterol: egg yolk, egg products, animal offal, fish roe, snake fish, cuttlefish, etc.; dyslipidemia (general knowledge) common causes of dyslipidemia: ① family history of dyslipidemia; ② middle-aged and elderly; ③ post-menopausal women; ④ obese body type; ⑤ long-term high sugar diet; ⑥ long-term smokers and alcoholics; ⑦ habitual sedentary or irregular life, emotional and nervous; ⑧ those who suffer from liver, kidney, diabetes, hypertension and other diseases. What is considered dyslipidemia? We need to take a blood test to know whether the blood lipids are normal or not. If the test result shows that: total cholesterol is more than 220mg/dl (or 5.71mmol/L); triglyceride is more than 150mg/dl (or 1.70mmol/L); LDL is more than 120 mg/dl (or 3.10mmol/L); HDL is less than 35 mg/dl (or 0.91mmol/L), it is what we call This is what we call dyslipidemia. The risk of dyslipidemia depends not only on the degree of dyslipidemia, but also on the presence of atherosclerosis or other risk factors. Dangers of dyslipidemia: When dyslipidemia is not controlled, substances such as cholesterol can be deposited in the walls of large, medium and small arteries, gradually forming atherosclerosis, which can lead to dysfunction of certain organs and even the entire circulatory system. Atherosclerosis of coronary arteries leads to coronary heart disease, and atherosclerosis of cerebral arteries leads to insufficient blood supply to the brain, which is also the basis for cerebral infarction and cerebral hemorrhage. Aortic atherosclerosis often causes elevated systolic blood pressure, and in addition can cause aortic aneurysms or clotted aneurysms, which can lead to sudden death if they rupture. Renal atherosclerosis often has proteinuria and reduced kidney volume, which can cause intractable hypertension and uremia. Lower extremity atherosclerosis causes coldness, numbness, intermittent claudication, and even limb necrosis due to impaired blood supply. Dyslipidemia can also damage the liver to develop fatty liver, etc. Dyslipidemia is an important risk factor for promoting hypertension, low glucose tolerance, and diabetes. Dyslipidemia can also lead to fatty liver, cirrhosis, gallstones, pancreatitis, fundus bleeding, blindness, peripheral vascular disease, claudication, and hyperuricemia. Is lower cholesterol better? Cholesterol is a fat-soluble substance that does not run in the blood alone, but combines with protein molecules to form lipoprotein particles that run in the blood. It is found in two main forms, LDL (75% of total cholesterol) and HDL (25% of total cholesterol). LDL can bring free cholesterol and cholesterol esters into the body cells and when they are not completely consumed, they are deposited in the walls of blood vessels, thus contributing to the development of atherosclerosis. Therefore, LDL cholesterol is called “bad cholesterol”. HDL cholesterol, on the other hand, is often called “good” cholesterol because it carries cholesterol from the cells back to the liver and carries cholesterol particles away from the walls of the arteries, preventing blockage of the arteries. The precautions for maintaining a certain concentration of high-density blood lipids: ① Blood should be drawn from a vein in the morning after 12 hours of fasting, and no alcohol should be consumed for 3 days. This will avoid the effect of food fat and alcohol on the transient rise of triglycerides. ② Maintain the original regular diet for at least 2 weeks right before blood collection and keep the weight constant. ③Blood should be drawn in a relatively stable physiological and pathological situation. 4-6 weeks without acute episodes of disease. The biggest danger: Dyslipidemia is the main cardiovascular risk factor, but the early symptoms are not obvious, not only the patient does not pay attention to it, but also the doctor does not pay attention to it. It is like a “time bomb” in human body, which may explode at any time. Therefore, dyslipidemia is compared to a silent killer. Although dyslipidemia is a major risk factor for cardiovascular disease and is extremely harmful, it is preventable and treatable. In a certain sense, dyslipidemia is a “lifestyle disease”, which is often related to a poor lifestyle. Lifestyle changes, such as reasonable diet, appropriate exercise, smoking cessation and alcohol restriction, and psychological balance, can prevent and treat dyslipidemia. Numerous studies have shown that lifestyle changes are the basis for the treatment of dyslipidemia. Lifestyle changes can be effective for most of the dyslipidemia patients, but if they are still ineffective, drugs should be taken to regulate dyslipidemia. The key to lifestyle change is to change the diet and exercise moderately.