Maitiro Ekudzikisa Yako Cholesterol: Rx, Lifestyle Shanduko, uye Zvimwe

Zvemukati

• Dambudziko necholesterol yakakwira
• Maitiro ekuderedza cholesterol yako
• 1. Gamuchira chikafu chitsva
• 2. Rovedza muviri zvakanyanya
• 3. Deredza uremu
• 4. Regedza kusvuta
• 5. Taura nachiremba wako nezvemishonga inoderedza cholesterol
• Statins
• Bheri asidhi sequestrants
• Cholesterol absorption inhibitors
• Fibrates
• Niacin
• Kutora

Chii chinonzi cholesterol?

Cholesterol chinhu chine mafuta, chine waxy muropa rako. Imwe cholesterol inouya kubva pane zvaunodya. Muviri wako unoita zvakasara.

Cholesterol ine zvinangwa zvishoma zvinobatsira. Muviri wako unoida kuti igadzire mahormone uye maseru ane hutano. Asi kuve uine yakawandisa yemhando isiriyo yecholesterol kunogona kukonzera matambudziko ehutano.

Iwe une marudzi maviri echolesterol mumuviri wako:

• Yakadzika-density lipoprotein (LDL) ndiyo isina hutano mhando yecholesterol inovhara tsinga. Iwe unoda kuchengeta yako nhanho pazasi pe100 mg / dL.
• Yakakwira-density lipoprotein (HDL) ndiyo mhando ine hutano inobatsira kubvisa LDL cholesterol kunze kwetsinga dzako. Iwe unoda kunangana padanho re60 mg / dL kana yepamusoro.

Dambudziko necholesterol yakakwira

Paunenge uine cholesterol yakawandisa muropa rako, inotanga kuvaka mukati memidzi yako yeropa. Mari idzi dzinonzi mapepa. Dzinoomesa uye dzinotetepa tsinga dzako, zvichibvumira ropa shoma kuerera nepakati padzo.

Dzimwe nguva chikwangwani chinogona kuvhurika, uye kuvhara ropa kunogona kuumba panzvimbo yekukuvara. Kana iro gazi reropa rikaiswa mune arononi mumoyo wako mhasuru, inogona kudzivirira kuyerera kweropa uye kukonzera kurwisa kwemoyo.

Kuvharika kweropa kunogona zvakare kuenda kuropa reropa iro rinodyisa uropi hwako. Kana ikakanganisa kuyerera kweropa kuenda kuuropi yako, inogona kukonzera sitiroko.

Maitiro ekuderedza cholesterol yako

Maitiro ekutanga ekuderedza cholesterol ane chekudya, kurovedza muviri, uye mamwe mararamire shanduko. Heano mazano mashanu ekukubatsira iwe kutanga.

1. Gamuchira chikafu chitsva

Kudya chaiko chikamu chakakosha chese kudzikisa LDL cholesterol uye kusimudza HDL cholesterol. Iwe uchada kudzivirira mafuta akaguta uye anotapurirana nekuti anowedzera LDL cholesterol. Unogona kuwana mafuta akazara mune zvekudya senge:

• nyama tsvuku
• nyama dzakagadziriswa senge dzinopisa imbwa, bologna, uye pepperoni
• akazara-mafuta zvekudya zvemukaka senge ice cream, kirimu chizi, uye mukaka wese

Mafuta emafuta anogadzirwa kuburikidza nehurongwa hunoshandisa hydrogen kushandura mafuta emvura kuita mafuta akasimba. Vagadziri vakaita semafuta ekuchinjisa nekuti vanobatsira chikafu chakapakirwa kugara chitsva kwenguva yakareba. Asi mafuta ekufambisa haana hutano kumateri ako.

Aya mafuta asina hutano haangosimudze LDL cholesterol, asiwo anoderedza HDL cholesterol. Ndicho chikonzero iwe uchifanira kuvadzivisa zvachose, kana zvichibvira. Iwe uchawana mafuta ekuchinja muzvikafu zvakadai se:

• chikafu chakakangwa
• chikafu chinokurumidza
• yakarongedzwa zvakabikwa zvinhu senge makuki, maputi, uye makeke

Pane kudaro, tora mafuta ako kubva kune hutano monounsaturated uye polyunsaturated sosi senge:

• hove dzakakora salmon, tuna, trout, herring, uye sardines
• maorivhi, canola, safflower, sunflower, uye mafuta akabatwa
• avocado
• nzungu senge walnuts uye pecans
• mhodzi
• soya

Kunyangwe imwe cholesterol mukudya kwako yakanaka, edza kusapfuura. Ganhurira chikafu senge ruomba, chizi, hove, mazai emazai, uye nyama yemuviri, izvo zvese zvine cholesterol yakawanda.

Uyezve, tarisa huwandu hweshuga yakanatswa uye hupfu hwaunodya. Gara nezviyo zvakakwana segorosi rakazara, mupunga wakasviba, uye oatmeal. Mbeu dzese dzakakwidziridzwa nefibre, iyo inobatsira kubvisa cholesterol yakawandisa kubva mumuviri wako.

Tenderedza zvakasara zvecholesterol yako yekudzikisa kudya nezvakawanda zvemichero ine mavara nemiriwo, uye mapuroteni akaonda sehuku isina ganda, bhinzi, uye tofu.

2. Rovedza muviri zvakanyanya

Kusimba kwakakosha kune hutano hwako hwese uye kugara zvakanaka, asi zvinogona zvakare kubatsira kuwedzera yako HDL cholesterol. Edza kutora maminetsi makumi matatu kusvika makumi matanhatu eerobic kurovedza muviri mumazuva mazhinji evhiki.

Kana iwe ukasungirwa kwenguva, pwanya yako yekurovedza kumusoro kumusoro kune anokwanisa kudzora chunks. Famba kwemaminitsi gumi mangwanani, maminitsi gumi panguva yekudya kwemasikati, uye maminetsi gumi kana wasvika kumba kubva kubasa kana kuchikoro. Sanganisa kudzidziswa kwesimba nezviyereso, zviitwa zvekusimbisa muviri, kana kurema-kurema kwemuviri kanokwana kaviri pasvondo.

3. Deredza uremu

Kudya zvakanaka uye kuita maekisesaizi kazhinji zvinobatsira zvakare kuti udzikise. Kana iwe uri kufuta kana kufutisa, kurasikirwa kwemashanu chete kusvika gumi pondo kunogona kukwana kuti uvandudze cholesterol yako.

4. Regedza kusvuta

Kusvuta itsika yakaipa nekuda kwezvikonzero zvakawanda. Kunze kwekuwedzera njodzi yako yekenza uye chirwere chemapapu, makemikari ari muutsi hwefodya anokuvadza mitsipa yako yeropa uye anomhanyisa kuwanda kwemarara mukati medu arteri.

Kurega kusvuta kunogona kuva kwakaoma zvikuru, asi kune zvakawanda zviwanikwa zviripo. Taura nachiremba wako nezve mapoka ekutsigira kana zvirongwa zvaunogona kujoina kuti ubatsirwe.

Iwe unogona zvakare kuwana rutsigiro kuburikidza nefoni app senge QuitNet, iyo inobatsira vanhu kuyedza kurega kuputa kubatana pamwe nemumwe. Kana, tora QuitGuide kuti udzidze zvakawanda nezve izvo zvinokonzeresa uye uteedzere zvaunoshuvira.

5. Taura nachiremba wako nezvemishonga inoderedza cholesterol

Kana shanduko yemararamiro isiri kubatsira kudzikisa cholesterol yako yakaipa zvakakwana, taura nachiremba wako nezvemishonga yekunyorera iyo inogona kubatsira. Mimwe yemishonga iyi inoderedza LDL cholesterol, nepo mamwe achiwedzera HDL cholesterol. Vashoma vanoita zvese zviri zviviri.

Statins

Statins inovhara chinhu chinoshandiswa nechiropa chako kuita cholesterol. Somugumisiro, chiropa chako chinodhonza cholesterol yakawanda kubva muropa rako. Mienzaniso yematemoni inosanganisira:

• atorvastatin (Lipitor)
• fluvastatin (Lescol XL)
• lovastatin (Altoprev)
• pitavastatin (Livalo)
• pravastatin (Pravachol)
• rosuvastatin (Crestor)
• simvastatin (Zocor)

Bheri asidhi sequestrants

Bile acid sequestrants inosunga kune bile acids, ayo anobatanidzwa mukuzeya. Chiropa chako chinogadzira bile acids uchishandisa cholesterol. Kana bile acids isingawanikwi, chiropa chako chinofanira kukwevera imwe cholesterol kubva muropa rako kuti iwedzere.

Mienzaniso ye bile acid sequestrants inosanganisira:

• cholestyramine (Prevalite)
• colesevelam (Welchol)
• colestipol (Colestid)

Cholesterol absorption inhibitors

Cholesterol absorption inhibitors inodzivirira ura hwako kuti hurege kutora cholesterol yakawanda. Ezetimibe (Zetia) mushonga mukirasi ino. Dzimwe nguva Zetia inosanganiswa ne statin.

Fibrates

Mafibrates anowedzera HDL cholesterol uye ezasi triglycerides - imwe mhando yemafuta muropa rako. Mienzaniso inosanganisira:

• clofibrate (Atromid-S)
• fenofibrate (Tricor)
• gemfibrozil (Lopid)

Niacin

Niacin ndeye B vhitamini iyo inogona kubatsira kusimudza HDL cholesterol. Inowanikwa mune zvigadzirwa Niacor neNiaspan.

Kutora

Unogona kudzikisa cholesterol yako yakaipa - uye kukwidza yako cholesterol yakanaka - uine mashoma mararamiro ehupenyu anochinja. Izvi zvinosanganisira kudya chikafu chine hutano uye kugara uchirovedza muviri. Kana shanduko yemararamiro isina kukwana, taura nachiremba wako nezve mishonga yemishonga.