Exercising regularly and still have high cholesterol?
Recently, a doctor shared a case saying that a man in Taiwan had a habit of exercising, but he was found to have “4 highs” in his recent examination, including high cholesterol, high uric acid, sudden weight gain, and high body fat, which may lead to stroke and heart disease. , Finally, it was found that the man had a habit of getting into trouble after meals.
Cholesterol exceeds the standard and appears “4 high”
Dr. Liu Boren, an expert in genetic nutrition and functional medicine,facebook pageSaid that the man used to work and rest very healthy, do exercise every other day. However, during a recent follow-up visit, the other person’s physical examination report showed that, in addition to weight gain, even cholesterol, uric acid, and body fat percentage had increased sharply compared to before, which surprised the doctor.
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Eating processed snacks leads to high cholesterol
The man said frankly that he has been used to eating processed snacks such as dried pork and shredded squid every night after dinner for the past six months. Dr. Liu said that the reason for the “four highs” is precisely these processed snacks. He said that processed meat contains a lot of sugar, salt, and saturated fat, and regardless of the calorie level, it will affect blood lipids in the body. Even if a man exercises regularly, it will still cause damage to the body.
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Dr. Liu also reminded that in addition to the problem of high calories, processed foods are also quite high in sodium ions, and the oils, preservatives, flavors, pigments, etc. in them cannot be ignored, so more diet should be controlled.
Gayon in the same field: saturated fat VS unsaturated fat food
The Hong Kong Center for Food Safety lists the characteristics and food examples of saturated fat and unsaturated fat. In addition to reducing the intake of foods high in saturated fat, you should also eat less trans fat foods to avoid increasing the risk of disease.
1. Saturated fat
Saturated Fat Properties and Food Examples
Saturated Fat Properties
1. It will increase the low-density lipoprotein (soil cholesterol) in the body, thus increasing the risk of heart disease, stroke and other diseases.
2. The intake should be less than 10% (about 20 grams) of the total daily energy requirement.
3. It is solid at room temperature.
Food Sources of Saturated Fat
1. Animal fat
Examples: beef, lamb, pork, poultry
Examples: beef/suet fat, lard and dairy products (such as cheese, cream and whole milk)
2. Some tropical oils
Examples: palm oil, palm kernel oil, coconut oil
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2. Unsaturated Fats
Unsaturated fat properties and food examples
Unsaturated Fat Properties
1. It is an important part of a healthy diet and is divided into monounsaturated fat and polyunsaturated fat.
2. It is used to replace saturated fat, which can reduce low-density lipoprotein (low-density lipoprotein) in the body and keep blood vessels unblocked.
3. It is in liquid state at room temperature.
monounsaturated fatty foods
Oils Rich in Monounsaturated Fats
Examples: canola oil, olive oil, peanut oil, argan oil, avocado oil
The linoleic acid and linolenic acid contained in polyunsaturated fats are essential fatty acids, which cannot be synthesized by the body and must be absorbed from food. They are very important for human health.
Can dilute blood concentration, lower blood pressure and improve immune system function.
Polyunsaturated Fatty Foods Oils Rich in Polyunsaturated Fats
Examples: corn oil, sunflower oil, soybean oil, safflower oil, fatty fish oils, walnut and seed oils
Precautions
Vegetable oil will be converted into trans fat after hydrogenation process. Excessive consumption will increase blood cholesterol and lower good cholesterol.
It is recommended to reduce the intake of trans fats, including: margarine and shortening foods containing trans fats, and fried and baked foods (such as shortcrust pastries, biscuits, etc.) that are made or cooked with these fats.
Vegetable saturated fats come from coconut oil, palm oil.
3. Trans fat
Trans Fat Properties and Food Examples
Trans Fat Properties
1. The worst fats for heart health.
2. It is in solid state at room temperature.
3. Increase bad cholesterol in the body while reducing high-density lipoprotein (good cholesterol), increasing the risk of heart disease.
trans fat food
Most trans fats are produced industrially.
Found in foods containing partially hydrogenated oils, such as margarine, vegetable shortening, and baked/fried foods.
Meat and dairy products of cattle and sheep may contain a small amount of trans fat.
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High cholesterol can easily lead to stroke and coronary heart disease
According to the Hong Kong Department of Health, cholesterol is a type of fat, which is the main component of cell walls, bile and various hormones. Most of the cholesterol in the human body is produced by the liver. We can also ingest cholesterol from foods derived from animals such as meat, fish, seafood, and milk. Since cholesterol cannot be dissolved in the blood, it will combine with a substance called “lipoprotein” before it can be transported to various parts of the body through the blood circulation.
If the cholesterol in the blood is too high, it may accumulate on the inner wall of blood vessels, making these blood vessels narrow or even occluded. If this happens in the coronary arteries that supply blood to the heart muscle, it will lead to “coronary heart disease”, also known as “coronary heart disease”. Similarly, blood vessels in the brain can also be blocked or ruptured due to the accumulation of cholesterol, resulting in “stroke”. In severe cases, hemiplegia or even death may occur. Currently, stroke and coronary heart disease are the main killer diseases in Hong Kong.
Ways to prevent high cholesterol
According to the information from the Hong Kong Department of Health, to prevent high blood cholesterol levels and reduce the chances of coronary heart disease and stroke, one should develop good eating and living habits. The following habits can easily lead to high cholesterol levels:
1. Smoking
2. Obesity and hyperlipidemia
3. Bad living habits, staying up late, irregular life and diet
4. Often sedentary and lack of exercise
5. Family history of hypertension, diabetes and stroke
6. Sleep apnea
7. Hyperisotypic hemicacidemia
Gayon in the same field: 4 bad habits lead to stroke
Xiaoyun (pseudonym), a 25-year-old woman in Zhuhai, woke up earlier and found that her right side was weak, unable to walk, her speech was slurred, and the corners of her mouth were crooked. She was rushed to the hospital for treatment. After examination, it was found that her left common carotid artery was occluded combined with left internal carotid artery and middle cerebral artery thromboembolism, and she was diagnosed as “acute cerebral apoplexy”. Zhou Bin, the attending doctor, said that the cause of the patient’s stroke at a young age was closely related to her four habits: frequent staying up late, unhealthy diet, irregular life and rest, and lack of exercise.
Zhou Bin also pointed out that the main causes of stroke in young people are as follows:
Zhou Bin pointed out that people should eat a reasonable diet, exercise properly, quit smoking and limit alcohol, and maintain a regular schedule. If a disease is found, it must be actively treated, such as controlling blood pressure, blood sugar, blood lipids, etc., as well as targeted physical examination items. If you have stroke symptoms, you should go to the hospital immediately.
Top 9 Stroke Symptoms
According to Hong KongInformation from the Department of HealthIt is shown that “stroke” is caused by blockage or bursting of blood vessels in the brain, which prevents the brain tissue from receiving sufficient nutrients and oxygen, and the affected nerve cells are necrotic, resulting in various neurological symptoms.
The nine major symptoms include:
1. Hemiplegia
2. Slurred speech
3. crooked mouth
4. Slanting eyes
5. Difficulty swallowing
6. Incontinence
7. Feeling numb
8. Drooling
9. In severe cases, coma or death may occur
stroke prevention
The main causes of stroke are smoking, high blood pressure and arteriosclerosis, so to prevent stroke, we must pay attention to daily living habits and avoid arteriosclerosis:
1. Quit smoking and drinking
2. Work and rest regularly to maintain peace of mind plus appropriate and constant exercise
3. Pay attention to a balanced diet and do not eat too much fatty or sweet food; avoid being overweight
4. Those with high blood cholesterol should restrict their diet or receive treatment
5. Patients with high blood pressure and diabetes should receive regular examination and treatment
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Gayon in the same field: 9 major risk factors for myocardial infarction
According to the Hong Kong Department of Health, in 2021, heart disease will rank third among the most common fatal diseases in Hong Kong. Of the 6595 registered deaths due to heart disease, the majority (59%) were acute myocardial infarction (heart attack) and ischemic heart disease. Most heart diseases are preventable and controllable. An international study states that 90% of myocardial infarction (heart attack) cases worldwide are caused by 9 modifiable risk factors:
9 Factors That Increase Risk of Myocardial Infarction
1. Smoking
2. Eating an unhealthy diet with insufficient fruits and vegetables
3. Lack of physical activity
4. Excessive drinking
5. Central obesity
6. High blood pressure
7. Diabetes
8. Unsatisfactory blood lipid levels
9. Mental stress
Same Field Gayon: 5 Signs of Heart Failure
Zhang Xiaohuang, a Taiwanese cardiac surgeonThe program “Famous Doctor’s Viewpoint”There are 5 signs of heart failure:
1. Easy to breathe after a full meal
2. Easy to breathe after bathing
3. Easy to breathe after activities
4. Frequent sweating
5. The face is prone to redness
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Gayon in the same field: 8 heart-protecting foods
Taiwanese nutritionist Li Wanping once worked in herfacebook pageThe article pointed out that to protect the cardiovascular system and lay a foundation for heart health, in addition to regular exercise, avoiding smoking and regulating stress, it is recommended to take in balanced nutrition from natural foods on weekdays. You can also eat the following 8 types of superfoods that are recognized to help protect the heart:
berries
dark green leafy vegetables
Sweet Potato/Sweet Potato Leaves
oat
nut seeds
salmon
plain cheese
dark chocolate
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