These 4 inconspicuous signs in the morning indicate that your blood lipids are excessive

High blood lipids usually do not cause obvious symptoms, but they never stop harming the body, just like boiling a frog in warm water, which gradually develops plaques until blood vessels are blocked. Today, let's talk about those small signals that are easily ignored when you wake up in the morning - they may indicate that your blood lipid level is already above the standard.

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4 signs in the morning that your blood lipids may be excessive

1. Still feeling sleepy

After a night of sleep, you should feel refreshed when you wake up in the morning. However, if you still feel very tired after getting up, as if you didn't get enough sleep , this may be a sign of high blood lipids.

High blood lipids can cause the blood to become viscous, affecting blood circulation. As a result, various parts of the body cannot get enough blood and oxygen, causing persistent fatigue.

2. Numbness in hands and feet

Our hands and feet are located at the far end of the body and are more susceptible to blood circulation. When blood lipids increase, blood circulation becomes more difficult and hands and feet are more likely to feel numbness due to insufficient blood supply.

In addition, high blood lipids can damage blood vessel walls, trigger inflammatory responses, affect nervous system function, and further aggravate the symptoms of numbness in the hands and feet.

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3. Dizziness and headache

If you feel dizzy and confused after getting up in the morning, or often have headaches , and these symptoms are not caused by poor sleep quality or other obvious reasons, then this is most likely caused by high blood lipids.

Abnormal blood lipids can affect the blood circulation of the brain, causing temporary ischemia and hypoxia in the brain, leading to dizziness. At the same time, vascular changes caused by abnormal blood lipids may also stimulate nerves and cause headaches.

4. Chest tightness and difficulty breathing

When too much lipid is deposited on the blood vessel walls, atherosclerotic plaques gradually form, obstructing blood flow, it will affect the coronary arteries of the heart, causing myocardial ischemia and hypoxia, and causing chest tightness.

Especially when we move from a static state of sleep to activity after waking up, the heart needs more oxygen, and the feeling of chest tightness may be more obvious at this time.

Although these signs are not sufficient to diagnose dyslipidemia, if you find yourself showing the above symptoms or are worried about your blood lipid status, it is recommended that you go to the cardiovascular department for a professional examination as soon as possible.

How high is considered high blood lipids?

The diagnosis of dyslipidemia is based primarily on four indicators: total cholesterol, low-density lipoprotein cholesterol (i.e., "bad" cholesterol), high-density lipoprotein cholesterol (i.e., "good" cholesterol), and triglycerides.

Specifically:

Total cholesterol ≥5.2 mmol/L;

Triglycerides ≥1.7 mmol/L;

Low-density lipoprotein cholesterol ≥ 3.4 mmol/L;

High-density lipoprotein cholesterol <1.0 mmol/L.

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For patients with hypertension and diabetes, it is recommended to lower low-density lipoprotein cholesterol to below 2.6 mmol /L ; for patients who already have coronary heart disease, myocardial infarction, cerebral infarction or severe carotid artery plaques, it should be further controlled to below 1.8 mmol/L .

Control blood lipids, start with "eating"

In the Expert Consensus on Medical Nutritional Management of Dyslipidemia published in 2023, experts provided us with specific dietary recommendations:

1. Eat less: It is recommended to adopt an energy-restricted diet and reduce the calorie intake by about one third per day .

2. Matching of coarse and fine staple foods: You should consume 50-150 grams of whole grains every day, that is, at least one meal a day should be made with whole grains as the staple food . For example, you can use one portion of brown rice and two portions of polished rice to make brown rice, or use one portion of millet and two portions of polished rice to make millet porridge.

3. One pound of vegetables and half a pound of fruit every day: Eat more dark green vegetables and avoid fried and braised ones. Eat 200-300 grams of fruit every day, which is about the amount of an apple or two oranges. It is best to eat between meals and try not to squeeze it into juice.

4. Eat fish twice a week: Fish is preferred as a protein source and cooked by steaming, boiling or stewing . For the general population to prevent cardiovascular and cerebrovascular diseases, it is recommended to eat fish 2 to 3 times a week, 50-100 grams each time.

5. Eat tofu regularly: It is recommended to consume 25 grams of soybeans every day, which is equivalent to 250 ml of soy milk or 1-2 mahjong-sized pieces of tofu .

6. One egg a day: You can eat no more than one whole egg a day , preferably cooked, and avoid eating salted eggs.

7. Choose healthy oil: When cooking, use vegetable oils containing unsaturated fatty acids, such as soybean oil, peanut oil or olive oil .

8. Drink less alcohol and light tea: The healthiest drink is still boiled water. If you want to add some flavor to your water, you can consider black coffee or light tea, especially green tea , which can help reduce the risk of coronary heart disease in middle-aged and elderly people.