Nutritionist Nguyen Thu Ha (South Saigon International General Hospital) said that bad blood fat (also known as LDL - cholesterol, Triglyceride, Trans-fat) can increase after a meal with a lot of fatty foods. Eating a lot of foods rich in saturated fat, trans fat and cholesterol, over time can lead to increased bad blood fat in the body, which is very dangerous because it can cause the risk of cardiovascular disease. Specifically, foods such as animal fat, red meat, processed foods, fast food and foods high in sugar can affect the amount of fat in the blood.
“Therefore, it is necessary to maintain a balanced diet, rich in fiber and low in saturated fat and sugar to protect health. Choosing healthy foods such as whole grains, vegetables, salmon, flax seeds, chia seeds and olive oil can help support cardiovascular health by reducing bad blood fats and increasing good blood fats. Good blood fats (also known as HDL - cholesterol) help transport cholesterol from parts of the body back to the liver for the liver to break down and remove. In addition to diet, the habit of maintaining a sedentary lifestyle with little exercise also contributes to increased blood fats,” Dr. Ha added.
To reduce bad cholesterol in the blood, you can focus on a healthy diet and lifestyle changes.
Here are some foods and eating habits that can help protect your health:
High fiber diet
Diet rich in fiber and nuts helps reduce bad fat
Soluble fiber can reduce the absorption of bad fats, especially cholesterol into the blood, and insoluble fiber slows down digestion, making you feel full longer. Fresh vegetables, whole grains, oats, quinoa, millet, chia seeds, flax seeds, walnuts, soybeans... and some fruits rich in fiber and low in sugar such as guava, apple, avocado, orange, fig, kiwi, berries...
Increase good fats
Fat is a component of nerve tissue, cell membranes, is an environment that helps dissolve and transport vitamins, is a source of energy for the body and helps maintain body temperature. You should maintain a moderate fat intake and increase your choice of unsaturated fats such as omega-3 and omega-6. Fish is a great choice, some types of fish such as salmon, carp, herring, mackerel, anchovies are rich in omega-3 fatty acids.
“Everyone should eat at least 2 fish meals per week. In addition, vegetable oils can improve cholesterol and blood triglyceride levels such as olive oil, flaxseed oil, sesame oil, peanut oil...”, Dr. Ha recommends.
Limit saturated fat, trans fat and cholesterol
Reduce foods high in bad fats, such as processed foods, fast foods, red meat and dairy products high in fat, cheese, cream, margarine, lard; processed meat products such as sausages, lean ham, canned fish, canned meat...
Reduce foods high in sugar
For people with high blood fat, limiting sugar and foods rich in sugar is important. Avoid processed foods with lots of sugar such as sweets, soft drinks, tea, dried fruits... Because when there is excess sugar in the body, it will be converted into fat.
Foods recommended by nutritionists to help reduce bad blood fat include green tea, grapefruit, guava, squash, broccoli, oats, chicken breast, fish: salmon, herring, anchovies...
Guava is one of the low-sugar fruits recommended by doctors to help reduce bad blood fat.
Besides a reasonable diet, it is necessary to increase exercise, avoid alcohol and tobacco, and combine weight loss scientifically.
Increase physical activity
Lack of physical activity is one of the main causes of bad blood fat. Physical activity helps increase metabolism, helping to burn excess fat. This helps reduce blood fat and control weight. Exercise regularly (recommended 30-60 minutes/day, 5-6 times a week, no more than 2 consecutive days off), reduce resting time such as watching TV, lying on a massage machine, playing on the computer/phone.
Lose weight (if needed)
Overweight and obese people are more likely to have high blood lipids, especially bad blood lipids. Therefore, losing weight is recommended to improve blood lipid levels.
Overweight and obese people are more likely to have high blood lipids, especially bad blood lipids. Therefore, it is advisable to lose weight to improve blood lipid levels. A simple way to calculate ideal weight can be applied (height (cm) - 100) x 0.9.
Do not smoke
Smoking not only affects the lungs but is also the cause of cardiovascular diseases: myocardial infarction, stroke, increased atherosclerotic plaques... and some proven cancers.
Limit alcohol consumption
Using stimulants such as drinking alcohol excessively can increase blood fat. It is recommended to consume no more than 1 can of 330ml beer or 1 glass of 45ml wine per day to avoid harming your health and increasing blood fat.
Drink plenty of water
Drinking 1.5 - 2 liters of water a day is also important to support digestive function and maintain a stable weight. If you sweat a lot or have a fever, diarrhea or vomiting, you need to drink more water.
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