This is an automatically translated article.
Diet is one of the top concerns of people with high blood fat. So what should they eat and what should they not eat at meals to be able to reduce blood fat?
1. Limit the amount of sugar consumed every day
The amount of added sugar in foods is a big concern for everyone, including those with high cholesterol. The American Heart Association recommends that a person consume no more than 6-9 teaspoons of added sugar in a day, but in reality most people eat much larger amounts of added sugar. recommended numbers.
Added sugars are easily found in sweets, beverages and canned fruit juices. When too much is absorbed into the body, excess sugar will be converted into triglycerides, increasing blood fat levels as well as increasing risk factors for cardiovascular disease.
There are some studies that show that a diet low in carbohydrates and low in added sugars can reduce blood fat levels, and even if just replacing soft drinks with water, blood lipids can already be. down to 29 mg/dL (~0.33 mmol/L).
Trắc nghiệm: Muối trong thực phẩm, natri, huyết áp và sức khỏe của bạn
Muối, natri là chất khoáng cần thiết cho cơ thể để duy trì hoạt động ổn định. Tuy nhiên, chế độ ăn thừa muối có nguy cơ cao dẫn tới các vấn đề sức khỏe nghiêm trọng. Cùng làm bài trắc nghiệm sau đây để hiểu hơn về những ảnh hưởng của các khoáng chất này tới huyết áp và sức khỏe bạn thế nào nhé.
Nguồn tham khảo: webmd.com
2. Follow a low carb diet
Like added sugars, excess carbohydrates are also converted into triglycerides and stored in fat cells. Therefore, it is not surprising that following a low-carbohydrate diet can lower cholesterol. Results of a 2006 study showed that people who followed a low-carbohydrate diet where carbohydrates provided only 26% of total energy intake had a large reduction in blood fat levels. significantly higher than those on a high-carbohydrate diet (54% of total energy intake was provided by carbohydrates).
Người bệnh cần thực hiện chế độ ăn ít carbohydrate
3. Eat more fiber
Fiber is found in green vegetables, fruits and whole grains, as well as in many other sources (including nuts, grains, and legumes).
Diet high in fiber helps reduce the absorption of fat and sugar in the small intestine, thereby helping to reduce blood fat levels in people with high blood fats. A study was conducted to determine the effect of dietary fiber on blood lipids, and was carried out in two phases, in which the participants first followed a low-fiber diet, then these subjects will enter the second phase of a high-fiber diet. The results showed that after only 6 days of the first phase, the participants' blood lipid levels had increased by 45%, but after going through the next phase, the blood lipid levels had dropped below baseline.
4. Avoid using trans fats
Trans fats, especially industrially produced trans fats, cause many harms to human health, including increasing blood fat. One study found that people who ate a diet with moderate or high levels of trans fats had significantly higher blood lipids than those who consumed a lot of unsaturated oleic acid.
Another 3-week study showed similar results, people who ate more trans fats had higher blood lipids than those who consumed more unsaturated fats.
Người bệnh cần hạn chế hấp thụ các chất béo dạng trans
5. Use more unsaturated fats
As mentioned in the two studies just mentioned, unsaturated fats have the effect of reducing blood fat, in addition to many other known health benefits.
Unsaturated fats include monounsaturated fats (found in olive oil, nuts and avocados) and polyunsaturated fats (found in vegetable oils and oily fish). Actively eat oily fish (such as salmon, herring, sardines, tuna, ...) and use olive oil, because they both have the effect of reducing blood fat and have many benefits. other health benefits, especially heart health.
6. Add more nuts to your diet
Nuts (including almonds, pecans, walnuts, cashews, pistachios, macadamia nuts, ...) which are known to contain a lot of fiber, omega-3 fatty acids and other nutrients Unsaturated fats, not only help lower blood fat levels, but also have many other health benefits.
Người bệnh nên thêm hạt điều vào chế độ ăn hằng ngày
7. Limit alcohol use
In essence, alcohol contains high levels of sugar and energy, and if this energy is not expended, they are converted into triglycerides, which accumulate in fat cells.
Despite the influence of many different factors, many studies have shown that moderate alcohol consumption can increase blood lipid levels by up to 53%, even at baseline. head at a normal level.
Although moderate use of alcohol has certain benefits (especially reducing the risk of cardiovascular disease), the benefits are only achieved when used in moderation, and if used in excess or abuse of alcohol will certainly bring many harmful effects on health as well as social behavior.
8. Let's exercise besides eating
To reduce blood fat in people with high blood fat, besides the diet, it is also necessary to pay attention to weight loss if you are overweight or obese, maintain a reasonable weight and exercise at an appropriate level. . The best results are achieved only if the above factors are combined.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Articles refer to sources: health.harvard.edu, healthline.com
