What should I eat to eliminate bad cholesterol?

According to the National Institute of Nutrition, blood cholesterol plays a crucial role in human health. It helps in the functioning of nerve cell membranes and is necessary for the production of several hormones, such as adrenal and sex hormones.

Bad cholesterol and good cholesterol

In the body, cholesterol comes from two sources: produced by the body itself and from food. 80% of cholesterol in the body is produced in the liver. In food, cholesterol is abundant in meat, dairy products, egg yolks, and animal organs.

Therefore, cholesterol at a certain level is necessary; the body cannot do without it. Only when it increases excessively high does it cause disease. This is called hypercholesterolemia, commonly referred to as "high blood lipids" in the community. This phenomenon causes atherosclerosis, narrowing of blood vessels and is the main cause of cardiovascular disease.

Diet plays an important role in the treatment of high cholesterol.

PHOTO: LIEN CHAU

Cholesterol is insoluble in blood. Therefore, as cholesterol circulates in the blood, it must be surrounded by a protein coat called lipoprotein. There are two important types of lipoprotein: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL cholesterol carries most of the body's cholesterol. When there is a lot of LDL in the blood, fat deposits form in the artery walls, causing atherosclerosis; therefore, LDL is called "bad" cholesterol.

Conversely, HDL removes cholesterol from the blood and prevents it from adhering to the artery walls, which is why HDL is called "good" cholesterol.

PHOTO: LIEN CHAU

Dietary choices to help prevent atherosclerosis.

According to the National Institute of Nutrition, consuming large amounts of animal fats, foods high in cholesterol, or excessive calories will increase LDL and total cholesterol, leading to atherosclerosis, myocardial infarction, stroke, etc.

Diet plays a crucial role in treating high cholesterol, preventing atherosclerosis and coronary heart disease, with principles such as: reducing total daily energy intake to lose weight, if overweight or obese.

Reduce the energy content of the diet gradually, decreasing it by approximately 300 kcal per week compared to the patient's usual intake until the energy level matches the patient's BMI. Weight and BMI should be monitored to adjust total calorie intake monthly or quarterly to prevent rapid or excessive weight loss.

Reduce fat (lipid) intake. Depending on BMI, fat should only account for 15-20% of total energy. Saturated fat should make up one-third of total fat; one-third should be polyunsaturated fatty acids; and the remaining one-third should be monounsaturated fatty acids. Use peanut oil, olive oil, and soybean oil instead of animal fat, and eat oilseeds such as sesame seeds, peanuts, chestnuts, and pumpkin seeds to provide omega-3 and omega-6 polyunsaturated fatty acids. If possible, supplement with natural fish oil as it contains many polyunsaturated fatty acids.

Eliminate foods high in saturated fatty acids such as: lard, butter, and meat broth. Reduce cholesterol intake to below 250 mg/day by avoiding foods high in cholesterol such as: pig brains, kidneys, liver, and chicken liver. Egg yolks contain cholesterol, but also lecithin, a substance that regulates cholesterol metabolism in the body. Therefore, people with high blood cholesterol don't necessarily need to completely avoid eggs; they should only eat them 1-2 times per week.

Increase your protein intake by consuming lean meats such as lean beef, skinless chicken, and pork tenderloin, while also including fish and legumes. Eat products made from soybeans: soy milk, tofu, soy pudding, soybean flour, soy yogurt, etc., and limit sugar and honey; combine whole grains with root vegetables. Eat brown rice or partially milled rice to provide additional fiber, which helps eliminate endogenous cholesterol.

You need to eat plenty of fruits and vegetables (500g/day) to provide enough vitamins, minerals, and fiber.

From the age of 20, blood lipid levels should be checked annually, and from the age of 50, they should be checked every six months, including total cholesterol, triglycerides, LDL, and HDL. Based on these results, you can adjust your diet and physical activity accordingly. If dietary and lifestyle adjustments do not reduce blood cholesterol levels, you should see a doctor for examination and guidance on cholesterol-lowering medication, according to the National Institute of Nutrition.

Source: https://thanhnien.vn/an-gi-de-loai-tru-mo-mau-xau-185250920160745511.htm