What to eat to reduce blood fat?

I have high blood fat, worried about heart disease and stroke. What should I eat and avoid to improve this condition? (Thu Phuong, Dong Nai)

Reply:

Dyslipidemia is a pathological condition in which one or more lipid parameters are disturbed (increased triglycerides, increased bad cholesterol or decreased good cholesterol), often detected at the same time as a number of cardiovascular, endocrine and metabolic diseases.

In the prevention and treatment of lipid disorders, nutrition plays an important role. The goal of the diet is to reduce lipid metabolism disorders, reduce blood triglycerides, bad cholesterol and increase good cholesterol. Each person maintains a scientific lifestyle to minimize the risk of cardiovascular disease, atherosclerosis, myocardial infarction, and stroke.

You should maintain a diet low in saturated fat, trans fat, saturated fatty acids and cholesterol, and increase unsaturated fatty acids from vegetable oils and fish oil.

International recommendations for dietary cholesterol should be below 300 mg/day/person on average. Cholesterol is found in foods of animal origin, especially brains, cow's testicles, pig's testicles, hearts, whole eggs, pig's liver, chicken's liver. Limiting these foods helps reduce the amount of cholesterol in the diet.

Foods rich in fiber help reduce the risk of high blood fat. Photo: Freepik — Foods rich in fiber help reduce the risk of high blood fat. Photo: *Freepik*

Egg yolks are high in cholesterol but also contain a lot of lecithin - a substance that regulates cholesterol metabolism in the body. Therefore, people with high blood cholesterol do not necessarily have to abstain from eggs completely, but should eat them 1-2 times a week.

You should balance animal and plant protein sources including lean meat, lean fish, tofu, beans and low-fat dairy products... Prioritize plant protein sources. As a general rule, each person should note:

Eat foods rich in fiber: brown rice, brown rice, lots of green vegetables, ripe fruit. You should eat ripe fruit in pieces, segments, not pressed, blended or squeezed for juice to increase fiber.

Do not eat fat, animal organs, poultry skin, processed products: canned fish, salted meat, braised dishes, stews, salt, sauces...

Avoid drinks and foods high in sucrose, glucose, fructose, maltose, dextrose: corn syrup, soft drinks, fruit juices and honey.

Natural essences such as GDL-5 (Policosanol) from South American sugarcane pollen, have the ability to regulate natural cholesterol, improve the activity of receptors (cell receptors). Thereby helping to regulate blood lipids, reducing the risk of cardiovascular disease due to high blood lipids.

Doctor Tran Thi Tra Phuong
Nutrihome Nutrition Clinic System

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