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各位朋友：

大家好，现在是“每天健康三分钟”时间。我是安阳道简医院的医生黄喜梅，今天主要给大家的是：高血脂锻炼强度如何掌握？还有这八个注意点。

　　大家都知道高血脂需要运动调节，锻炼时运动强度的大小，是获得良好调节血脂效果的关键。运动强度过小，就起不到锻炼效果。不过，运动强度过大，可能会诱发心脏病发作，甚至出现意外事故。

做中低强度耐力性运动时，脂肪组织和肌肉中的脂肪酸会游离出来，从而满足机体的能量需求。做高强度运动时，肌糖原分解，乳酸生成增加，反而抑制身体脂肪的运用。故血脂异常人群应选择中低强度的耐力性运动，如走跑锻炼，可收到较好的改善血脂异常的作用。

　　走跑锻炼简便易行，无特别的锻炼场地要求，易于控制运动强度。形式包括快走、慢跑及两者交替进行等。锻炼时应掌握好自己的运动强度，如果运动后感到特别疲劳，睡眠不好或持续肌肉酸痛，即表明可能是运动量过大。

坚持锻炼才能取得良好的血脂改善效果，不规律的运动锻炼不仅不利于血脂状况的改善，而且可能还会导致体内脂肪增长，体重增加。如锻炼过程中出现胸闷、头晕等不适症状，应减慢速度，逐渐停下来。

高血脂患者谨记八个注意点

1、限制高脂肪食品：选择胆固醇含量低的食品，如蔬菜、豆制品、瘦肉、海蜇等，尤其是多吃含纤维素多的蔬菜，可以减少肠内胆固醇的吸收。但不能片面强调限制高脂肪的摄入，因为一些必需脂肪酸的摄入对身体是有益的。适量的摄入含较多不饱和脂肪酸(控制饱和脂肪酸)的饮食是合理的。

2、改变做菜方式： 做菜少放油， 尽量以蒸，煮，凉泮为主。少吃煎炸食品。

3、限制甜食：糖可在肝脏中转化为内源性甘油三酯，使血浆中甘油三酯的浓度增高，所以应限制甜食的摄入。

4、减轻体重：对体重超过正常标准的人，应在医生指导下逐步减轻体重，以每月减重1～2公斤为宜。降体重时的饮食原则是低脂肪、低糖、足够的蛋白质。

5、加强体力活动和体育锻炼：体力活动不仅能增加热能的消耗，而且可以增强机体代谢，提高体内某些酶，尤其是脂蛋白酯酶的活性，有利于甘油三酯的运输和分解，从而降低血中的脂质。

6、戒烟，少饮酒：

7、避免过度紧张：情绪紧张、过度兴奋，可以引起血中胆固醇及甘油三酯含量增高。凡有这种情况，可以应用小剂量的镇静剂(遵医嘱)。

8、药物治疗：通过上述方法仍不能控制的高脂血症患者应加用药物治疗。药物的选择请在咨询专业医生之后，由医生根据具体病因，病情做出选择。

最后祝大家生活愉快，身体健康！想要了解更多心血管科普知识请关注我们，咱们下期见。

【英文版】

How to master the exercise intensity of hyperlipidemia? Eight points for attention

Hello, everyone. It's time for "Health Talk for Three Minutes Every Day". I'm Huang Ximei, a doctor from Anyang Daojian hospital ，Today's main content to share with you is, how to master the intensity of high-fat exercise? And these eight points for attention.

We all know that hyperlipidemia needs exercise to adjust. The intensity of exercise during exercise is the key to achieve good effect of regulating blood lipid. If the exercise intensity is too small, the exercise effect can not be achieved. If the intensity of exercise is too high, it may lead to heart attack and even accidents.

When doing moderate and low-intensity endurance exercise, fatty acids in adipose tissue and muscle will be free to meet the energy needs of the body. When doing high-intensity exercise, inositogen will be broken down and lactic acid production will be increased, which will inhibit body fat metabolism.Therefore, people with dyslipidemia should choose low intensity endurance exercise, such as walking and running,which can improve dyslipidemia.

Walking and running exercise is simple and easy to operate without special exercise site requirements, and exercise intensity is easy to control. The forms include fast walking, jogging and alternating. Patients should master the intensity of exercise, if they feel particularly tired after exercise, sleep is not good or continuous muscle soreness, that may be excessive exercise.

Only by persisting in exercise can you achieve good blood lipid improvement effect. Irregular exercise is not conducive to the improvement of blood lipid status, and it may lead to body fat growth and weight gain.If you have chest tightness, dizziness and other symptoms during exercise, you should slow down and gradually stop.

Eight points for attention in patients with hyperlipidemia

First, limit high-fat food: choose foods with low cholesterol content, such as vegetables, bean products, lean meat, jellyfish, etc.you should eat more vegetables with more cellulose, which can reduce the absorption of cholesterol in the intestine. But we can't emphasize the limit of high fat intake, because some essential fatty acids are beneficial to the body. It is reasonable to eat a diet with more unsaturated fatty acids.

Second, change cooking method.Cooking less oil, to steam, boil, cool pan as the main cooking methods. Eat less fried food.

Third, restricted sweets: sugar can be converted into endogenous triglycerides in the liver, which increases the concentration of triglycerides in plasma,so the intake of sweets should be limited.

Forth, weight loss: for people whose weight exceeds the normal standard, they should gradually lose weight under the guidance of doctors,and it is appropriate to lose 1-2kg per month. The diet principle of weight loss is low fat, low sugar and enough protein.

Fifth, strengthen physical activity and physical exercise:physical activity can not only increase the consumption of heat energy, but also enhance the metabolism of the body, improve the activity of some enzymes, especially lipoprotein esterase, which is conducive to the transportation and decomposition of triglycerides, so as to reduce the lipid in the blood.

Six,Quit smoking and drink less

Seventh, avoid excessive tension: emotional tension, excessive excitement, can cause blood cholesterol and triglyceride content to increase. When this happens, small doses of sedatives can be used (as directed by your doctor).

Eighth, drug treatment: through the above methods, patients whose blood lipid can not be controlled should be given additional drug treatment. Please consult a professional doctor for the choice of medicine,and the doctor will make a choice according to the specific cause and condition.

Finally, I wish you all a happy life and good health! To learn more knowledge about cardiovascular disease, please pay attention to us.See you next time.