Introduction.
Dyslipidemia, if left untreated, is a risk factor for advancing arteriosclerosis and leading to serious diseases such as myocardial infarction and cerebral infarction. But on the flip side,Diseases that can be improved or prevented by reviewing lifestyle habitsBut there is also.
In this issue, we will organize the steps you can take on a daily basis to improve your dyslipidemia and provide information on support systems at medical institutions.
1. dietary improvement: the first step in countermeasures against dyslipidemia
Changing your diet is one of the most effective ways to improve blood cholesterol and triglycerides.
Foods to Reduce
- Saturated fatty acids (butter, lard, marbled meat, fried foods, etc.)
- Trans fatty acids (confectionery and bread containing margarine and shortening)
- Excess sugar (soft drinks, sweets, refined carbohydrates)
Foods to increase
- Fish (especially bluefish: EPA and DHA lower triglycerides)
- Soybeans and soybean products (isoflavones, vegetable protein)
- Vegetables, seaweed, and mushrooms (dietary fiber reduces cholesterol absorption)
- Olive oil and nuts (unsaturated fatty acids)
👉 In the Japanese Society for Arteriosclerosis Guidelines,Adequate total caloric intake + limit saturated fats + increase fiber intakeis strongly recommended.
(2) Establish an exercise routine
Exercise increases HDL cholesterol (the good kind) and lowers triglycerides.
- aerobic exercise: Walking or cycling for 30 minutes a day, at least 5 days a week.
- strength training: Squats and pushups 2-3 times a week.
- Devising Life ActivitiesUse the stairs, walk one station, and actively do household chores.
👉 It is easier to continue to build up "physical activity in daily life" rather than "special exercise".
3. weight control
Obesity, especially visceral fatty obesity, is a major factor in dyslipidemia.
Weight. Even a 5-10% reduction improves blood lipidsI will do so.
- Aim for a BMI of less than 25.
- Abdominal circumference: less than 85 cm for men and less than 90 cm for women
4. smoking cessation and sobriety
- No Smoking!Smoking lowers HDL and accelerates atherosclerosis. Smoking cessation is the highest priority remedy.
- moderation in drinkAlcohol: Alcohol tends to raise triglycerides, so aim for less than 20 grams of ethanol equivalent per day.
5. improvement of stress and sleep habits
- Sleep deprivation stimulates the sympathetic nervous system, leading to elevated triglyceride and blood sugar levels.
- Exercise and relaxation techniques (deep breathing, stretching) are effective in combating stress.
6. what can be done at medical institutions
If lifestyle modification alone is not sufficient, drug therapy is necessary.
Typical examples are.statinHowever, there are other options such as ezetimibe, fibrates, and PCSK9 inhibitors (details will be explained in the next section, "Dyslipidemia Drugs").
Also, at the Ikejiri-Ohashi Sera Clinic:
- blood testPeriodic evaluation of LDL, HDL, and triglycerides at
- Fundus examination, ABI, carotid artery echocardiographyEarly detection of arteriosclerosis with
- Exercise Therapy and Medical DietPractical support for
and dyslipidemia.Management from both numerical + vascular aspectsThe company is doing so.
summary
- To improve dyslipidemia,Diet, exercise, weight control, smoking cessation, sobriety, sleep improvementis the basis.
- Because of the lack of subjective symptoms, examination and continuous lifestyle improvement are important.
- The Ikejiri-Ohashi Sera Clinic offers comprehensive support that combines testing and lifestyle guidance.
References
- The Japanese Society for Arteriosclerosis. Guidelines for the Prevention of Arteriosclerotic Disease 2022.
- Grundy SM, et al. 2018 AHA/ACC Guideline on the Management of Blood Cholesterol. J Am Coll Cardiol. 2019
- Cornelissen VA, Smart NA. Exercise training for blood lipids: a systematic review. J Am Heart Assoc.. 2013
- Pedersen BK, Saltin B. Exercise as therapy in chronic disease. Scand J Med Sci Sports. 2015
Symptoms and Causes of Dyslipidemia