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High blood fat is a condition that increases the risk of dangerous cardiovascular diseases such as myocardial infarction, cerebrovascular accident... Following a proper diet for people with high blood fat will help you control effective disease control.
1. Overview of diet for people with high blood fat
In the diet for people with high cholesterol, you do not need to eliminate all unhealthy high cholesterol foods. Most people can eat “healthy” high cholesterol foods in moderation – that is, low in saturated fat.
A reasonable diet for people with fatty blood should pay attention to substances that help reduce fat absorption in food and provide adequate nutrition for the body, helping to reduce the risk of cardiovascular diseases , stroke ...
The recommended diet for people with high cholesterol is:
Eat a lot of foods with unsaturated fats that tend to increase good cholesterol (HDL); Eat less foods that contain unhealthy fats (saturated and trans fats); Eating a lot of soluble fiber helps prevent the digestive tract from absorbing cholesterol; Eating more vegetables, fruits, and whole grains helps increase important cholesterol-lowering compounds in your diet. These compounds, called plant stanols or sterols, act like soluble fiber; Limit salt: You should try to limit sodium (salt) intake to less than 5g/day. Limiting salt won't lower your cholesterol, but it can limit your risk of cardiovascular disease. Instead, you can reduce your sodium intake by choosing foods and condiments that are low in salt and "no added salt," or by using herbs instead or during cooking. Limit alcoholic beverages: Alcoholic beverages do not have cholesterol but may contain substances that increase the amount of bad cholesterol in the body.
Trong chế độ ăn cho người mỡ máu nên có tỏi
2. What to eat with blood fat?
2.1. Blood fat should not eat red meat In red meat such as beef, pork often contains more saturated fat and cholesterol. This cholesterol also aggravates pre-existing heart disease.
But animal meat is a protein-rich food, providing essential nutrients for the body, so the appropriate diet for people with high blood fat is to replace red meat with other protein sources such as fish and poultry. skin, beans.
2.2. Fat and low fat dairy products Full cream milk and yogurt, butter, cheese contain a lot of saturated fat.
Limit cheese and butter when cooking. Instead, choose skim cheese, extra virgin olive oil in the diet for people with fatty blood. You should use fat-free or low-fat milk and yogurt.
2.3. Should abstain from eating animal organs People with high blood fat should not eat animal organs, especially animal liver because the liver is the organ that produces and stores cholesterol.
2.4. Fried food One of the diets for people with fatty blood is to stay away from fried foods. Although convenient and delicious, foods such as french fries, fried chicken with skin and dishes that are cooked in oil are high in cholesterol and saturated fatty acids
Why not try an option instead Preferably grilled chicken with skin removed, baked potatoes with a little olive oil.
2.5 Fatty Sweets Sweets and sweets tend to be full of sugar, unhealthy fats, and calories. They can lead to increased levels of triglycerides in the blood, which is also an unhealthy fat and is a risk factor for coronary heart disease.
2.6. Although eggs are high in protein, low in calories and contain B vitamins, iron, and disease-fighting nutrients, egg yolks are not suitable for people with high blood cholesterol. it has quite a bit of cholesterol. You can choose to eat egg whites or only eat up to 4 yolks for a week on a high-fat diet.
Dầu oliu nguyên chất nên có trong chế độ ăn cho người mỡ máu
3. Some foods are suitable for the diet of people with blood fat
Beans are rich in soluble fiber Beans are especially rich in soluble fiber and take longer to digest, meaning you'll feel fuller longer after a meal with beans. So, beans not only make it easier to lose weight, but also reduce the absorption of cholesterol in the intestines. With so many options (from chickpeas and beans to lentils) and so many ways to prepare them, you'll be able to improve your high cholesterol diet with variety without getting bored.
Oats and whole grains This is an indispensable food in the diet for people with cholesterol, in oats and whole grains contain a lot of soluble fiber, which helps slow down the process. absorption of cholesterol and carbohydrates.
Current nutrition guidelines recommend getting 20 to 35 grams of fiber per day, with at least 5 to 10 grams from soluble fiber.
People with blood fat should eat salmon Salmon contains a large amount of omega-3 polyunsaturated fatty acids, which have the effect of reducing both LDL and triglycerides.
Apples, grapes, strawberries, citrus fruits Apples, grapes, strawberries, citrus fruits are rich in pectin, a type of soluble fiber that helps lower LDL levels.
Olive oil Olive oil is rich in monounsaturated fatty acids and has low triglycerides that help reduce LDL, maintain good cholesterol, prevent serious complications such as angina, atherosclerosis, ...
However, olive oil is considered high in calories, so it is not recommended to consume more than 25 ml/day.
Spices Spices not only help create a delicious dish, but also help prevent the formation of blood fats and effectively metabolize lipids. Spices like garlic also contain many vitamins, good antioxidants, and reduce the risk of developing atherosclerotic plaques.
Spices should be added in the diet for people with fatty blood such as: garlic, cinnamon, ginger, turmeric, cloves, pepper, mint,...
In short, the diet directly affects to people with high cholesterol. Along with maintaining a suitable diet, patients need to be screened regularly so that they can detect and treat fatty blood in a timely manner, avoiding serious complications.
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