Amfanin Cholesterol da Yadda ake Kara Matakan HDL

Wadatacce

• Lokacin da babban cholesterol abu ne mai kyau
• 1. Motsa jiki a kai a kai
• 2. Babu shan taba
• 3. Zabi lafiyayyun abinci
• 4. Sha a matsakaici
• 5. Yi magana da likitanka
• Matsayi mafi kyau duka cholesterol
• Ta yaya cholesterol zai zama mai kyau?
  

Bayani game da cholesterol

Ba da daɗewa ba ko kuma daga baya, mai yiwuwa likita ya yi magana da kai game da matakan cholesterol. Amma ba duk cholesterol ake samarwa daidai ba. Doctors suna damuwa musamman game da ƙananan matakan ƙananan lipoproteins (LDL), ko "mummunan" cholesterol, saboda yana ƙara haɗarin kamuwa da zuciya.

Jikinka yana samar da duka ƙwayar LDL cholesterol da yake buƙata, amma wasu mutane suna da kwayar halitta don samar da fiye da abin da suke buƙata. Yayin da kake tsufa, matakan cholesterol na tashi.

Sauran da ke ƙara LDL cholesterol sun haɗa da cin abinci mai wadataccen abinci mai ƙoshin abinci da abinci mai sarƙaƙƙiya, yin kiba, da samun iyakataccen motsa jiki.

Yayinda yake da ƙananan LDL cholesterol shine manufa, jiki yana buƙatar wasu cholesterol don aiki daidai.

Lokacin da babban cholesterol abu ne mai kyau

A gefe guda kuma, idan kuna da manyan matakan lipoproteins masu ƙarfi (HDL) - “mai kyau” cholesterol - yana iya ba da ɗan kariya daga cututtukan zuciya.

HDL cholesterol yana taimakawa kawar da jiki daga mummunan cholesterol kuma yana kiyaye shi daga tattarawa a kan abubuwan jijiyoyin jijiyoyin ku. Girman cholesterol na iya haifar da mummunan lamuran lafiya kamar ciwon zuciya ko bugun jini.

Samun ƙananan ƙwayar HDL ba ya haifar da matsaloli kai tsaye. Amma yana da muhimmiyar halayyar da za a lura da shi yayin gano wasu mutane waɗanda ke da cikakkiyar rayuwar rashin lafiya.

Shawarwarin don ƙarin zaɓin lafiya sun haɗa da:

1. Motsa jiki a kai a kai

Samun mintuna 30 na motsa jiki - irin wanda ke ɗaga bugun zuciyar ka - sau biyar a mako na iya inganta cholesterol na HDL ka ka rage LDL da triglycerides. Wannan na iya zama tafiya, gudu, ninkaya, keken keke, jujjuyawar abubuwa, ko kuma duk abin da ya dace da abin da kuke sha'awa.

2. Babu shan taba

Kamar dai kuna buƙatar wani dalili don barin, shan taba yana rage HDL cholesterol. HDananan HDL a cikin masu shan sigari yana barin jijiyoyin jini mafi buɗewa don lalacewa. Wannan na iya sa masu shan sigari su kamu da cutar zuciya.

Tsayawa yanzu na iya haɓaka kyakkyawan ƙwayar cholesterol ɗinka, rage LDL ɗinka da triglycerides, tare da samar da wasu fa'idodi masu amfani da lafiyar.

3. Zabi lafiyayyun abinci

Heartungiyar Heartungiyar Zuciya ta Amurka ta ba da shawarar abinci wanda ya ƙunshi nau'ikan 'ya'yan itatuwa, kayan lambu, hatsi gaba ɗaya, goro, wake, da kuma sunadarai mara laushi irin su soya, kaji, da kifi. Abincinku ya zama mara nauyi a cikin gishiri, sukari, daskararren mai, kayan maye, da jan nama.

Zaɓin lafiyayyun ƙwayoyi irin su mai ƙamshi da mai, kamar waɗanda aka samu a cikin man zaitun da avocados, na iya taimaka inganta haɓakar HDL ɗinka. Omega-3 fatty acid shima yana taimakawa lafiyar zuciya.

4. Sha a matsakaici

A halin yanzu, Heartungiyar Zuciya ta Amurka ba ta ba da shawarar shan giya don lafiyar zuciya ba saboda haɗarin da ke tattare da yawan shan barasa. Koyaya, yawan shan barasa mai matsakaici - abin sha ɗaya ko ƙasa da haka a kowace rana ga mata da abin sha biyu ko kaɗan a rana ga maza - na iya ɗaga HDL cholesterol zuwa ƙaramin mataki.

5. Yi magana da likitanka

Yi magana da likitanka game da yuwuwar ƙarin maganin maganin cholesterol tare da niacin, fibrates, ko omega-3 fatty acid.

Matsayi mafi kyau duka cholesterol

Gwajin jini mai sauki na iya yin hukunci matuka uku masu muhimmanci a cikin jininka. Wannan an san shi da bayanin ku na lipid. Lafiyayyun matakan cholesterol suna da alaƙa da ƙananan haɗarin cututtukan zuciya.

Rage haɗarin kamuwa da cututtukan zuciya yanzu shine babban abin da ake mai da hankali akan maganin cholesterol maimakon cimma wata lamba. Wasu shawarwari na iya haɗawa da:

• Sauke LDL cholesterol. Matakan da suka wuce milligram 190 a kowane mai yanke (mg / dL) ana ɗaukarsu masu haɗari.
• Inganta kwayar HDL. Kimanin 60 mg / dL ana ɗauka mai kariya, amma ƙasa da 40 mg / dL haɗari ne na cututtukan zuciya.
• Rage duka cholesterol. Kasa da 200 mg / dL yawanci ana ba da shawarar.
• Rage triglycerides. Kasa da 150 ana ɗaukar sahun al'ada.

Gabaɗaya, hanya mafi kyau don jagorantar rayuwa mai ƙoshin lafiya ita ce mayar da hankali ga canje-canje waɗanda suka haɗa da matakai zuwa rayuwa mai ƙoshin lafiya. Wadannan shawarwarin sun hada da motsa jiki na yau da kullun, cin lafiyayyar zuciya, da shan sigari.

HDananan matakin HDL alama ce ta cewa akwai wuri don haɓaka idan ya zo ga zaɓin lafiyayyun zuciya.

Ta yaya cholesterol zai zama mai kyau?

1. Wasu sinadarin cholesterol na HDL suna saukar da bugun zuciya da barazanar bugun jini. Wasu HDL suma suna aiki azaman antioxidant. Wannan yana taimakawa kiyaye LDL daga fuskantarwa daga masu sihiri kyauta, wanda zai iya sa LDL ya zama mai cutarwa.