8 effective tips to reduce blood fat at home without medication

The trend of high blood fat in young people is clearly increasing, which is really alarming for the young generation in particular and the entire population in general. The good news is that we can still completely deal with this "silent killer" by adjusting our lifestyle and daily habits without using drugs.

Maintaining a healthy diet and regular exercise will help you prevent high blood fat. Photo: iStock

Below are 8 scientific , easy-to-apply solutions that cardiovascular experts recommend to help prevent high cholesterol.

1. Prioritize good fats, avoid bad fats

High consumption of saturated fat and trans fat is the leading cause of increased bad cholesterol (LDL) and decreased good cholesterol (HDL).

Solution:

Limit animal fats, fast foods, fried foods, switch to healthy vegetable oils such as olive oil, canola oil, avocado oil. Eat more fatty fish rich in omega-3 such as salmon, mackerel, sardines.

According to the American Heart Association (AHA), supplementing omega-3 from fish can reduce blood triglycerides by 15-30% and effectively improve HDL index.

2. Increase soluble fiber

Soluble fiber has the effect of "trapping" excess cholesterol in the intestines and eliminating it through the stool, limiting absorption into the blood.

Solution:

Eat lots of green vegetables, beans, oats, apples, avocados...

According to research published in The American Journal of Clinical Nutrition, increasing 5-10g of soluble fiber per day can help reduce total cholesterol by 5%.

3. Maintain a healthy weight

Overweight and obesity disrupt lipid metabolism, increasing LDL and blood triglycerides.

Solution:

If you are overweight, losing just 5-10% of your body weight can significantly improve your blood lipid levels and reduce your risk of cardiovascular disease.

4. Exercise regularly

Exercise not only helps burn excess fat but also increases HDL (good cholesterol), reduces LDL and triglycerides.

Solution:

Spend at least 30 minutes/day, 5 days/week on activities such as brisk walking, cycling, swimming, yoga...

The Mayo Clinic says regular exercise can increase HDL by 5-10% in just 3 weeks.

5. Limit alcohol

Alcohol increases triglycerides and bad cholesterol, indirectly causing fatty liver and dyslipidemia.

Solution:

If you drink, keep it low: less than 2 units of alcohol per day for men and 1 unit per day for women (1 unit is equivalent to 330ml of beer or 100ml of wine).

6. Get enough sleep, reduce stress

Chronic stress and lack of sleep increase levels of cortisol, a hormone that stimulates the liver to produce more cholesterol and triglycerides.

Solution:

Try to get 7-8 hours of sleep each night, and alternate work with relaxing activities, deep breathing, or meditation to reduce stress.

7. Quit smoking

Smoking increases LDL, decreases HDL, and promotes plaque formation in the arteries.

Solution:

According to WHO, after just 1 year of quitting smoking, the risk of cardiovascular disease can be reduced by up to 50%.

8. Check blood lipids regularly

High blood fat often has no obvious signs, so it can only be detected through testing.

Solution:

People aged 30 and over, or at risk (obesity, high blood pressure, diabetes, etc.) should be checked every 6 months - 1 year for timely control.

Don't wait until your cholesterol levels reach dangerous levels to worry about how to deal with them. Reducing blood fat actually depends on the small choices you can make every day, from meals, sleep, exercise to regular health check-ups.

Start small today, because every positive change counts to help keep your heart healthy and avoid future strokes and heart attacks.

Source: https://baophuyen.vn/xa-hoi/202505/8-bi-quyet-giam-mo-mau-hieu-qua-tai-nha-ma-khong-can-dung-den-thuoc-a2211f0/