The overall prevalence of dyslipidemia among Chinese adults has reached 35.6%. Worry about high blood lipids if these 6 changes occur in your body →

Sitting for long periods of time, working overtime and staying up late

Love to eat greasy food, don't like to move...

If these are your usual portraits

Then you should pay attention to your blood lipids.

According to data from the "Guidelines for Blood Lipid Management in China (2023)", the overall prevalence of dyslipidemia among Chinese adults has reached 35.6%. Dyslipidemia is called the most hidden "gentle killer". Many people do not have obvious discomfort, but their blood vessels have been slowly "eroded". In fact, high blood lipids also have some external manifestations.

These 6 changes in the body may cause you to worry about high blood lipids

1. Dizziness and drowsiness

I often feel dizzy, have headaches, feel chest tightness and shortness of breath, have poor sleep, and easily forget things. My hands and feet are prone to numbness and heaviness. I am not clear-headed in the early morning, but this improves after breakfast. I am very sleepy in the afternoon, but very clear-headed at night.

2. Yellow nodules on the hands

Yellow, orange or brownish-red nodules, plaques or rashes appear on the backs of hands, knuckles, elbows, knees, buttocks, etc., or yellow or orange stripes appear on the palms.

3. There is a grayish-white ring around the eyeball

The edge of the black eyeball is surrounded by a grayish-white circle or arc-shaped semicircle with a width of 1 to 2 mm . Over time, the color will continue to deepen and become more and more obvious.

4. Calf cramps

Increased blood lipids can lead to atherosclerosis of the blood vessels in the lower limbs, so that the blood flow supplied to the lower limbs cannot meet the needs, resulting in symptoms of lower limb ischemia, manifested as coldness, numbness, and leg muscle spasms, commonly known as "cramps."

5. Blurred vision

When the triglyceride content in the blood increases and the flow rate slows down, lipoproteins leak out from the capillaries and invade the macula, which will affect vision.

6. Xanthelasma

Most of the xanthelasma of the eyelid occurs in middle-aged and elderly people, and is more common in women. Most of these patients have increased fat content in the body, or abnormal metabolism and structural disorders, which lead to the deposition of fat tissue in the skin and tendons .

Can a vegetarian diet help control blood lipids?

In fact, high-energy foods are not uncommon in vegetarian diets. For example, rice and flour are both medium to high-energy foods; similarly, peanuts, melon seeds and other nuts are also high in energy.

If you only eat vegetables with very low energy such as green vegetables, although the energy they contain is very low, it may disrupt the energy balance of the human body!

For example: If you only eat vegetarian food, you may not take in enough B vitamins, which may cause fat metabolism disorders, which may also be one of the factors of dyslipidemia.

Therefore, if you suffer from high blood lipids, it is best to adjust your diet structure and follow the principle of "less meat and more vegetables" rather than eating only vegetarian food. This is the only way to achieve the goal of scientifically lowering blood lipids and balancing nutrition.

Foods rich in dietary fiber

1. Oats

Oats are a high-fiber cereal with a dietary fiber content of up to 5.3%. The water-soluble dietary fiber β-glucan can combine with bile acid to lower blood cholesterol levels.

Compared with refined grains, consuming 3.5g of beta-glucan per day for more than 3 weeks has an improved blood sugar effect.

It is best to choose raw oats. If you can only buy processed oats, try to choose products without added sugar, that is, only oats on the ingredient list.

2. Miscellaneous beans and bean products

The dietary fiber and protein contained in miscellaneous beans are no lower than those in whole grains, and they are also rich in antioxidants. Eating a little bit of them every day is very beneficial for improving blood lipids.

If adults consume 25g of soy protein (about 75g of dry soybeans or 280g of tofu) every day, their low-density lipoprotein cholesterol can be reduced by 3% to 5%.

3. Vegetables and fruits

Vegetables and fruits are also rich in dietary fiber such as cellulose and pectin. Eating more of them is also good for regulating blood lipids, provided that you choose some low-calorie ones, such as beets, citrus, apples, etc.

Reminder: It is more important to eat less fat!

(Photo source: Fuzhou Health)

Tip: Abnormal physical examination: Check again after 2 weeks

If the test result is close to or exceeds the ideal blood lipid threshold, you should have another blood test at the same medical institution 1 to 2 weeks later. If both test results are abnormal and the difference between the values ​​does not exceed 10%, it can be used to determine whether hyperlipidemia exists and what preventive measures to take.

Daily blood lipid monitoring

The "Guidelines for Blood Lipid Management in China (2023)" recommends that adults under 40 years of age should undergo blood lipid testing once every 2 to 5 years, and adults ≥ 40 years of age should undergo blood lipid testing at least once a year. People at high risk of atherosclerotic cardiovascular disease should undergo blood lipid testing every 3 to 6 months.