What to eat to reduce fat and bad cholesterol?

People with high cholesterol and triglyceride levels should eat whole grains and foods rich in healthy fats such as fatty fish, olive oil, and avocados.

Cholesterol and triglycerides are both fats found in the body. Cholesterol is produced in the liver and plays an essential role in hormone production and cell membrane structure. It includes two types of cholesterol: bad (LDL) and good (HDL).

Triglycerides are stored inside fat cells and provide energy for many functions. The body can convert some of the foods it consumes into triglycerides and cholesterol. High levels of LDL cholesterol and triglycerides are not good for the heart.

Changing your diet can have many benefits, including reducing your risk of heart disease.

Healthy fats

Fats come in two types: good and bad, unsaturated fats are beneficial, while saturated and trans fats can increase the risk of heart disease. Reducing saturated fats in your diet can help control cholesterol and triglycerides.

The American Heart Association recommends that no more than 5-6% of total daily calories come from saturated fat. For example, if a person eats 2,000 calories a day, the corresponding amount of saturated fat is 10-12 grams.

This type of fat is found in meat, dairy products and some vegetable oils such as coconut, palm and palm kernel oils. Increasing monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts and seeds helps improve blood cholesterol.

Omega-3 fats, unsaturated fats found in flaxseeds, walnuts, and certain fatty fish such as salmon, mackerel, and sardines, may also be helpful.

Unsaturated fats are abundant in nuts and avocados, helping to improve cholesterol. Photo: Freepik

Whole grains

A diet rich in whole grains can reduce the risk of heart disease by controlling fat, improving blood pressure, blood sugar, triglycerides and high cholesterol. This food also helps to keep you full longer, contains soluble fiber that can prevent blood sugar spikes, good for people with diabetes.

Eat at least three servings of whole grains each day, each serving being half a cup of oatmeal or one slice of whole-grain bread or half a cup of brown rice.

Plant-based foods

Vegetables, fruits, beans, and tofu offer many nutritional benefits. They are low in calories and saturated fat but high in fiber, potassium, and other good nutrients. Eating plant-based foods may not increase your levels of bad fat and cholesterol.

People who are new to this diet can start by replacing meat with plant-based protein. For example, instead of eating beef, eat beans and tofu; replace processed foods with whole foods; eat whole fruits rather than bottled juices...

People with high cholesterol and triglyceride levels should control their calorie intake. When you eat too many foods high in bad fats or foods containing empty calories (like soda, sweets), the excess calories are converted to triglycerides and stored as body fat.

Bao Bao (According to Eating Well )

Readers ask questions about cardiovascular disease here for doctors to answer

Source link: https://vnexpress.net/an-gi-giam-chat-beo-va-cholesterol-xau-4697384.html