Associate Professor - Doctor - Doctor Lam Vinh Nien, Head of the Department of Nutrition and Dietetics, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, said that for a long time, many people still think that fat is harmful to health, especially for people with high blood fat. Therefore, many people have the idea that they should abstain from fat and reduce protein. However, research shows that fat is classified into good fat and bad fat.
Good fats (unsaturated fats, which are not solid at room temperature) prevent inflammation, provide essential fatty acids, and promote overall health. When consumed in moderation, these fats have been shown to increase HDL cholesterol (good blood fat) and decrease LDL cholesterol particles (bad blood fat). Some good sources of fats include olive oil, avocados, flaxseeds, fish rich in omega-3 fatty acids, etc.
People with high blood fat should limit red meat.
Bad fats (also known as saturated fats, which solidify at room temperature, causing the body to produce bad cholesterol, increasing the risk of cardiovascular disease), including margarine, partially hydrogenated vegetable oils, animal organs, fried foods... increase small LDL particles, promoting the formation of atherosclerosis.
However, fat is a high energy source so its proportion in the diet is smaller than other groups of substances, about 20% of the total diet.
Regarding protein, the average amount of protein needed for each person is 1g of protein/1kg of body weight. That means a person weighing 60kg needs an average of 60g of protein per day. This protein source can be obtained from vegetable protein and animal protein.
Vegetable protein is abundant in beans, soy products, nuts...
People with high blood fat should not limit protein but supplement a variety of protein from plants, combined with white meat, cereals...
For animal protein, priority should be given to white meat, fish... in the diet. Red meat contains a lot of bad fat, so the menu should not eat too much red meat. People with fatty blood should create a menu combining white meat, fiber, whole grains, vegetables and fruits to both diversify nutrition and help reduce LDL cholesterol. Processed and processed meats are not recommended because they contain a lot of saturated fat that can cause high blood pressure, adversely affecting the health of everyone in general and people with high blood fat in particular.
Source link
Comment (0)