3 daily habits that cause blood fat to increase rapidly

(Dan Tri) - Nutrition experts say that dyslipidemia increases the risk of cardiovascular disease and metabolic disorders. Change the following 3 daily habits to control the risk of dyslipidemia.

According to the Institute of Nutrition, dyslipidemia (dyslipidemia) is an abnormal condition of one or more blood lipid indices including high total cholesterol, high LDL-C (bad cholesterol), high triglycerides, or low HDL-C (good cholesterol).

Doctor Bui Thi Thuy - Department of adult nutrition consultation, Institute of Nutrition, said that most cases of lipid metabolism disorders are due to unhealthy diets; sedentary habits (lack of exercise) and secondary causes due to overweight, obesity, and metabolic disorders.

Unhealthy diet:

According to Professor Tran Thanh Duong, Director of the Institute of Nutrition, Vietnamese people eat unhealthy and have an imbalance in nutrients. In fact, Vietnamese people eat a lot of meat and animal fat but little green vegetables and fruit. This is the reason for the increased risk of obesity, high blood pressure, diabetes, gout, and dyslipidemia.

Processed foods and fast foods are becoming increasingly familiar to many Vietnamese people (Illustration: Getty).

In particular, the habit of consuming too much saturated fat, trans-fat, ultra-processed foods, and free sugars is increasing among young people, leading to a higher incidence of lipid disorders in young people.

Deep-fried foods (french fries, fried chicken, fried dough sticks, fried cakes...); industrial cookies, cakes, cream cakes; chips, instant noodles; sausages, bacon; carbonated soft drinks... are becoming more and more familiar to many Vietnamese people, not just the young.

These foods are rich in saturated fat, trans-fat, and free sugar - food groups that are not good for heart health, can increase the risk of dyslipidemia, obesity, diabetes and other chronic diseases.

Lack of physical activity

According to the World Health Organization (WHO) 2024 report, the rate of physical inactivity globally remains alarming, with 31% of adults not participating in enough physical activity.

This rate is expected to increase to 35% by 2030, specifically 38% in women and 32% in men.

In Vietnam, statistics show that about 25% of adults do not participate in enough physical activity.

In the teenage age group, only 1 in 4 13- to 17-year-olds meet the goal of being active for at least one hour a day.

Lack of physical activity (sedentary lifestyle) reduces the body's ability to metabolize lipids, which also contributes to the difficulty in controlling the disease.

WHO recommends that adults should do at least 150 minutes of moderate-intensity exercise per week; at least 75 minutes of more vigorous-intensity activity per week.

Additionally, to increase health benefits, increase to 300 minutes/week of moderate or 150 minutes/week of vigorous activity (or an equivalent combination).

Due to genetics, other metabolic disorders

Dr. Thuy said that lipid disorders can also be caused by genetic factors, or have secondary causes such as being overweight, obese, having diabetes, high blood pressure or chronic kidney disease...

Therefore, diet is also an important factor in controlling and treating dyslipidemia.

According to the guidelines on diagnosis and treatment of lipid disorders issued by the Ministry of Health in 2020 (Decision No. 3762/QD-BYT), diet plays an important role in controlling blood cholesterol levels and preventing cardiovascular complications.

The recommended diet for people with lipid disorders is as follows:

- Reduce saturated fat to less than 7-10% of total daily energy, minimize or completely eliminate trans-fat found in fried foods, processed foods and industrial confectionery.

- Encourage increased intake of unsaturated fats, especially omega-3s from fatty fish such as salmon, mackerel and vegetable oils such as olive or canola oil.

- Increasing your fibre intake, especially soluble fibre (from oats, green vegetables, skinned fruits and legumes) is also important, with recommendations to aim for at least 20–30g of fibre per day.

A diet rich in green vegetables will prevent the risk of high blood fat (Photo: Hong Hai).

- Diet should limit cholesterol to less than 200-300 mg/day, avoid eating a lot of egg yolks, animal organs and fatty red meat.

- Limit free sugar and alcohol, especially when triglycerides are high, and reduce salt intake to less than 5g per day.

- The diet should prioritize whole grains such as oats and brown rice; fresh vegetables and fruits with little sugar; sea fish; soybeans and bean products; along with unsalted or unsweetened nuts such as walnuts and almonds.

- Foods to avoid include animal fats, butter, fatty cheeses, processed meats (sausages, bacon, etc.), fast food, carbonated soft drinks and whole milk.

- Eating should be divided into 3-5 meals per day, eaten on time, limit late dinners and combine with regular physical activity (at least 150 minutes per week) to achieve optimal treatment results.

- These recommendations need to be adjusted according to the physical condition, associated diseases and age of each patient to ensure individualization and long-term effectiveness.

Source: https://dantri.com.vn/suc-khoe/3-thoi-quen-hang-ngay-khien-mo-mau-tang-nhanh-20250729171410927.htm