With the tremendous development of our economy and the substantial improvement of the living standard of all our people, it is a common phenomenon that more and more people find themselves with high blood lipids. The willingness to form this phenomenon is very simple, before maybe we can only eat once a year of food, now we can eat every day, and unlimited, random food. When eating is no longer a national concern, the problem arises, we eat too much food, high blood fat.

Of course, for most hyperlipidemia patients, regular exercise must be effective in lowering blood lipids. The reason why most hyperlipidemic patients are said so here is because most hyperlipidemic patients nowadays are caused by long-term massive intake of food and lack of exercise. As long as this kind of patients can control their mouths and strengthen their exercise at the same time, their blood lipids can be improved, and some of them can even return to normal. Of course, the reason why I say most people, because there are a small number of people with dyslipidemia may be related to genetic abnormalities, this kind of people can not simply just strengthen the exercise to improve blood lipids, may need more treatment.

Putting aside this small percentage of patients, most hyperlipidemia at this stage can be controlled by improving lifestyle, especially by stepping up exercise. We hope that those who have already developed abnormalities in blood lipids will gain something from reading today's article and will be able to improve their blood lipid levels by stepping up their exercise.

Thanks for the invite.

Let's be clear at the outset:Exercise and workouts are known to lower blood lipids and can be effective in controlling them.

Hyperlipidemia: Abnormalities in the metabolism of fats in the body, resulting in higher than normal levels of lipids in the plasma.

Causes of hyperlipidemia

(1) Primary:It runs in families and is a very rare condition.

(2) Secondary:It is mostly caused by diabetes, thyroid disease, kidney disease, excessive alcohol consumption, and obesity.

Symptoms of hyperlipidemia

Mild hyperlipidemia manifests as:Dizziness, fatigue, insomnia, numbness of limbs, chest tightness, etc.

Moderate hyperlipidemia manifests itself:Panic, chest pain, crooked mouth, and localized numbness in the body.

Severe hyperlipidemia manifests itself:Angina pectoris, arteriosclerosis, coronary heart disease, stroke, myocardial infarction, etc.

Exercise workout to lower fat is an effective and healthy way

Exercise exercise can effectively reduce control of blood lipids:

(1)Exercise workout can speed up the heart beat, promote blood circulation, accelerate fat metabolism, andReduces lipid deposition。

(2)Human muscles contain a lipase enzyme. Exercise stimulates the secretion of lipase.Very effective in lowering fat。

(3)Exercise workout burns fat and facilitatesWeight controlAnd obesity is an important predisposing factor for hyperlipidemia.

Choose the right exercise for you:

Walking, jogging, riding, going up and down stairs, climbing, swimming, boating, skatingThese are all exercises that are good for lowering blood lipids and are easy to stick to.

Exercise to lower blood lipids must be adhered to every day. Because exercise produces a lowering of blood lipids, itsActive for up to 24 hours. Only the exercise of the day before keeps you healthy today. And today's exercise keeps tomorrow healthy.

In addition, high blood cholesterol requires strict dietary control:

(1) Staple food in moderationThe large amount of carbohydrates is converted into triglycerides, which cause elevated blood lipids.

(2) Eat more fishFish is nutritious and provides high quality protein that does not cause elevated blood lipids.

(3) Eat less offalAnimal offal is rich in a lot of fat and is a high cholesterol food, so try to eat it as little as possible.

(4) Eat more fruits and vegetablesVegetables and fruits are rich in dietary fiber, vitamins, and inorganic salts, which are conducive to lowering fat.

Patients with hyperlipidemia live with it:

It is important to keep a tidy diet and not to eat a lot of fatty and stimulating foods.

Stay positive and don't smoke or drink excessively.

Get outdoors more often and don't sit around all day.

It should be controlled by the right amount of medication and not overmedicated.

For more on health and wellness, follow @On the Way of Health, listen to the chief physician of the nutrition department of a tertiary care hospital on health every day.

Regular exercise can lower blood lipids. Blood lipids usually include LDL, HDL and triglycerides. Regular exercise can effectively reduce the level of triglycerides in the blood, and regular exercise can also improve the body's antioxidant capacity, scavenging excessive oxygen free radicals, reducing the adhesion of lipid plaques in the blood vessel wall, reducing the risk of blood clots.

Regular exercise can lower triglyceride levels

We often say that it is easy to get fat by eating too much, in fact, it is too much to eat, and the excess energy released by the digestion of food is stored in the form of triglyceride, which accumulates into a large amount of fat, and you will become fat. And regular exercise exercise, can consume calories, from the source to reduce the generation of triglycerides, thereby reducing blood lipids.

Regular exercise reduces the adhesion of lipids to blood vessel walls

As we age, the body's ability to scavenge oxygen free radicals becomes weaker and weaker. And oxygen free radicals may cause damage to the vascular endothelium, triggering an inflammatory response. The damaged vascular endothelium is more likely to make lipid plaques adhere up and form atherosclerotic plaques.

Regular exercise can improve the body's metabolic level and enhance the ability to remove oxygen free radicals. That is, exercise can also reduce the harm caused by high blood lipids and reduce the risk of thrombosis by lowering the level of oxygen free radicals in the body.

What to look for in a sports workout

It is important to choose the right type of exercise based on the individual's own level of health. For example, the elderly are more suitable for walking, doing exercises, boxing and other mild exercises. And exercise time should also pay attention to, the elderly used to get up early, also like to exercise in the morning, but pay attention to the outdoor temperature, the temperature is too low easy to catch a cold, and if there is fog in the morning is also not suitable. In fact, four or five o'clock in the afternoon is the most suitable time for exercise, this time the air quality is better, there is sunlight, which helps the absorption of calcium.

Walking, dancing every morning 40 minutes, 60 minutes in the evening, adhere to 3 years, triglyceride rise year after year, 3 plus rose 7 plus, take statin a year back to 3 plus, I'm very different, right, the weight is the same, the body is okay, eat than the surrounding people light, on that blood fat is not normal, so helpless.

Absolutely. I've experienced it myself. Last May I came home from work with a cerebellar infarction and dizziness. Rushed to the hospital. Various tests down, many indicators are not normal, including high-density lipoprotein is too low, low-density lipoprotein is too high. After that, the doctor gave me aspirin and statin drugs, instructed me to take at home. I took them twice as I recall. Because of the young time stood empty power qigong, the middle of the interruption, I began to return to the old job: pile standing. July later I went to Zaozhuang to learn the system learned the internal power pile work, very simple, is the teacher to pile posture adjustment, on their own stand, you can watch TV, adhere to the present, morning and evening twice is a must, each time more than 40 minutes, each time are all sweat. Sometimes at noon also stand. Other than nothing to exercise, occasionally walking. In the tobacco work, smoking more, but alcohol basically do not drink, last month unit physical examination, the results of two all normal. I just can't find the blood test sheet when I had the attack, but it's a pity, otherwise the comparison would be more telling. The following is last month's test report. I threw away all the aspirin and statins that the doctor prescribed when I was discharged from the hospital.

Definitely can!

Three years ago, I started to exercise, and I keep on walking, averaging about 10,000 steps a day, and I do fast walking on the playground, from 13 minutes per kilometer, slowly improving to less than 8 minutes now. Every morning on an empty stomach, drink a glass of water, eat an apple, then go to the playground to walk for about an hour, come back to wash and go to work. The year before last, triglycerides were 2.17 higher, LDL high, HDL low, blood pressure at 122/80, severe fatty liver, weight 83kg, last year, weight down to 76kg, triglycerides down to 1.17, this year, only in August to experience, the indicators are good, triglycerides down to 0.81, LDL down to 2.8, high official degree rose. Blood pressure 115/72, weight 71kg, I am tall 176 has 53.

I have the following views on this issue

First, regular exercise can lower blood lipids. However, for those who are born with high blood lipids, they can also be lowered but not as effectively.

The blood lipids are high when 25% of the population eats more lipids in their diet. These people eat high blood fat food, inborn blood is not good for lipid metabolism, eat more blood lipids are high. However, most people have high blood lipids (triglycerides and cholesterol) when they have a body lipid count above 26. Exercise can "burn" fat, you can lose weight, and it can release excess fat into calories, thus reducing blood lipids. Therefore, proper exercise is very good, not only to increase immunity but also in the exercise due to the required energy, reduce blood lipids and blood sugar.

That's a good question, but you can't generalize.

First, let's briefly talk about the composition of blood lipids: cholesterol, cholesteryl esters, triglycerides, phospholipids, and free fatty acids, which are present in the blood in bound form. According to the different densities of lipoproteins and their electrophoretic properties, lipids are divided into four types: celiac particles, very low density lipoproteins, low density lipoproteins, and high density lipoproteins. These are the indicators that we often see in the results of tests from hospital laboratories.

Secondly, let's talk about the fact that most experts now believe that exercise works better on LDL and not so much on triglycerides or HDL. However, after many studies, it can be seen that different exercises work differently for different groups of people.

Exercise is divided into aerobic exercise and anaerobic exercise, (1) aerobic exercise is a low, medium intensity exercise, long-term aerobic exercise on the regulation of human blood lipids is beneficial to people of different ages have the effect, especially heavy weight or obese adolescents, able to reduce the body mass index, the blood lipid index is generally preferred for the elderly, aerobic exercise, such as: tai chi, walking are very good for blood lipid regulation. Especially walking is between walking and racing a sport, better operation, the effect is very obvious: (2) anaerobic exercise, is a high-intensity, transient a kind of exercise, is the muscle in the absence of oxygen supply metabolism of the situation of the movement, this movement of lipid regulation is very controversial, some studies are effective, some studies are ineffective.

In fact, exercise is effective in regulating blood lipids for people of different ages, but aerobic exercise is more conducive to physical and mental health and blood lipid regulation. Especially the elderly do more suitable aerobic exercise to help improve the quality of life.

References:

[1] NG SING HUAN. Research progress on the effect of exercise on patients with hyperlipidemia[J]. Health Must Read. 2018.

[2] Li Bing. Long-term aerobic exercise on obese adolescents[J] . Science Technology and Engineering.2017,4(17):155-157

[3] CHEN Wanrui, CHEN Jing. Effects of taijiquan and fitness qigong eight-duanjin on blood lipids and quality of life in middle-aged and elderly people[J] . Chinese Journal of Gerontology.2015,10(35):5612-5613.

Author：Jia Zili Unit：Clinical Pharmacy, Fengtai Hospital, Beijing, China

The authoritative interpretation of Pharmaceutical Affairs, unauthorized reproduction, plagiarism will be punished.

Regular exercise is regular exercise, and long-term adherence to reasonable exercise is undoubtedly beneficial in maintaining the health of our bodies, reducing the risk of dyslipidemia occurring as well as lowering blood lipids.

How to know if you have hyperlipidemia

First of all, it must be known that blood lipids are not the lower the better, we through the standardized blood biochemical examination, that is, plasma lipoproteins and lipids measured after the test results of the index is higher or lower than the normal value of the range of the population, only need to reduce blood lipids.

For example, total cholesterol (TC) over 5.72 mmol/L; triglycerides (TG) over 1.7 mmol/L; and abnormal changes in high-density lipoprotein cholesterol (HDL-C) and low-density lipoprotein cholesterol (LDL-C) are important in determining hyperlipidemia.

Origin of hyperlipidemia

Hyperlipidemia is also known medically as dyslipidemia. There are two types of hyperlipidemia, primary and secondary. Primary hyperlipidemia is usually related to heredity and congenital, which is caused by defective genes and is not in our discussion today.

And it is secondary hyperlipidemia that is the topic that needs our attention. Secondary hyperlipidemia is usually associated with a variety of factors such as hypertension, diabetes mellitus, hypothyroidism, obesity, hepatic and renal disorders, mucous edema, as well as environmental factors, poor lifestyle habits, and mental stress.

Dangers of Dyslipidemia

As we all know, high blood lipid is one of the "three highs", and abnormal blood lipid is often accompanied by risk factors for cardiovascular disease.

Total serum cholesterol level is positively related to the incidence and mortality of coronary heart disease. Cholesterol binds to proteins in the body to form lipoproteins, of which low-density lipoprotein cholesterol (LDL- C) is the main source of cholesterol in atherosclerotic plaques; high-density lipoprotein cholesterol (HDL- C) is negatively correlated with the occurrence of coronary heart disease. Therefore, dyslipidemia is a very dangerous signal to the human body and must be taken seriously.

How to improve dyslipidemia

1. People with dyslipidemia.Proper medication is key.

A healthy lifestyle, a good living environment and harmonious relationships are the guarantees to help us change our dyslipidemia.

Many diseases are caused by our poor lifestyle and hyperlipidemia is no exception. Therefore, it is entirely possible for us to improve our poor lifestyle to achieve the goal of restoring our health status.

2, the so-called healthy lifestyle, the first must control their own mouth: eat less fat, fried foods, animal offal and sugary foods, try to eat more fruits, vegetables, crude fiber foods, should also quit smoking, limit alcohol.

Consistent exercise can help us lower blood lipids

Hyperlipidemia is also commonly understood as a serious health condition caused by high levels of lipids in the dermis and lining of blood vessels.

People often say "open your legs", is to ask us to move, because exercise can effectively help us to reduce and eliminate the deposition of lipids in the human dermis and blood vessel lining.

1, long-term adherence to medium-intensity (3 to 5 Mettle) physical exercise, such as weight-bearing up and down stairs, cleaning, jogging, slow dance, badminton practice, yoga, etc., can increase the body's energy consumption, so as to achieve the control of the body's weight, reduce the deposition of lipids in the walls of the blood vessels, blockage.

2, adhere to at least 150 minutes per week of moderate intensity or 75 minutes of high intensity (more than 6 Mettle) the total amount of physical activity, such as jumping rope, swimming, skating, playing blue ball, playing soccer, walking and running combination of sports, can effectively improve the metabolism of blood lipids, reduce the accumulation of fat in the human body.

3. According to China's "Physical Activity Guidelines for Chinese Adults (for Trial Implementation)" and the WTO's recommended activity level, adults can promote the consumption of excess fat in the body by engaging in moderate-intensity aerobic exercise on a daily basis, actively taking part in a variety of sports and recreational activities, maintaining the function of muscles and joints through specialized exercise, and being less sedentary and more active in their daily lives.

concluding remarks

Although hyperlipidemia is a disease that should not be underestimated, a little inattention can cause excessive thickening of our blood, which can lead to poor circulation of blood and blockage of blood vessels, leading to cardiovascular and cerebrovascular diseases, and even endanger our lives.

However, as long as we keep our mouths shut and our legs open under the premise of reasonable medication, and by adhering to the way of exercise, it is entirely possible to help us consume the excess fat in our bodies and remove the fat deposited in the blood, so as to ensure that our physical health and life safety.

The term "hyperlipidemia" should be called "dyslipidemia" to be more precise. Dyslipidemia includes elevation of total cholesterol, LDL cholesterol, triglycerides, etc., as well as lowering of HDL cholesterol, which all belong to dyslipidemia, and will cause certain risks to the cardiovascular system. The cardiovascular system is at risk. We often say, dyslipidemia friends, to more exercise exercise, adhere to the exercise exercise, exercise exercise can regulate blood lipids? For patients with dyslipidemia and what are the health benefits? Today to introduce to you.

Increased exercise is necessary to improve lipid metabolism

Dyslipidemia, usually the main reason is due to the human body for the blood lipid metabolism function problems, and enhance the exercise exercise, especially for the original does not have the habit of exercise friends, strengthen the exercise, often exercise, for dyslipidemia indicators of the improvement, often will have big surprise.

Exercise can improve the body's metabolic function, for reducing total cholesterol, LDL cholesterol will have a certain effect, and lipid indicators, exercise exercise has the greatest impact, is for the regulation of triglycerides, adherence to exercise, triglycerides will usually have a more substantial improvement, therefore, for pure triglycerides mildly to moderately high (not more than 5.8) friends, usually do not recommend taking medication to control! Therefore, for people with mild to moderate high triglycerides (not exceeding 5.8), medication is not usually recommended to control triglycerides, and strengthening exercise on the basis of reasonable dietary regulation will often effectively reduce triglycerides.

For HDL cholesterol, it has been found that exercise can have the effect of raising HDL cholesterol, which is the good cholesterol in the human body, it is responsible for transporting excess cholesterol in the blood to the liver, where it is broken down and then excreted through the bile, so raising HDL cholesterol is beneficial to the health of the cardiovascular system. A good total cholesterol/HDL cholesterol ratio is also one of the indicators of cardiovascular system health. For healthy people, a ratio of 4.5:1 or less for men and 3.5:1 or less for women can effectively reduce the risk of cardiovascular disease, and for patients who are already at risk of cardiovascular disease, it would be better if the ratio can be reduced to 3:1.

Other benefits to the cardiovascular system from increased physical activity and exercise

Long-term adherence to a reasonable amount of exercise exercise, not only for the regulation of blood lipids is good, for the entire cardiovascular system is also a huge benefit. Reasonable exercise exercise, can effectively improve the cardiopulmonary function, maintain myocardial contractility, slow myocardial aging, for the maintenance of the elasticity of the blood vessel wall, hypertension, high blood sugar and other cardiovascular disease risk also has a certain effect, so exercise exercise, can effectively enhance and improve the cardiopulmonary function, slow down the process of atherosclerosis, reduce the risk of cardiovascular disease, are all good health benefits.

Therefore, for those with lipid problems, choosing the right intensity of exercise and adhering to exercise workouts as long as the body tolerates it is a good habit to regulate blood lipids and reduce the risk of cardiovascular disease.