High blood fat: two decrease three increase

When entering middle age, almost everyone suffers from high cholesterol. This disease is rejuvenating without proper nutrition habits. With a high-fat diet, especially saturated fatty acids and cholesterol, blood cholesterol will increase, which is a prerequisite for cardiovascular diseases and high blood pressure. A reasonable diet should follow the principle of two reduction, three increase

Reduce the total energy of the day to lose weight to have an appropriate BMI (weight - kg/height - m x height - m). If there is overweight or obesity, reduce the energy of the diet step by step, about 30kcal per week compared to the patient's diet until the energy corresponding to the BMI level is reached. Weight and BMI should be monitored to adjust total calories monthly or quarterly to prevent excessive or rapid weight loss. (will make the body tired, weak, even dangerous to health).

Reduce fat (lipid) according to BMI, fat should only account for 15-20% of total energy with the following ratio:
Saturated fat accounts for 1/3 of total fat 1/3 is unsaturated fatty acids many double bonds, the remaining 1/3 is unsaturated fatty acids with one double bond. Should use vegetable oil instead of fat and should eat oily seeds such as sesame, peanuts, chestnuts, pumpkin seeds to provide polyunsaturated fatty acids with many omega-3 and omega-6 double bonds. If possible, add natural fish oil because it contains many unsaturated fatty acids.
Eliminate foods high in saturated fatty acids such as fat, butter, meat broth. Reduce cholesterol intake to less than 250mg/day by not eating foods high in cholesterol such as: brain, beef oval, pork oval, pork liver, chicken liver. Egg yolk has a lot of cholesterol, but at the same time has a lot of lecithin (a substance that regulates cholesterol metabolism in the body), so it is not necessary to completely abstain from eggs, but only eat eggs 1-2 times a week, each time. one fruit.

How much is enough?
If BMI is from 25 to 29.9: Energy input is 1,500kcal/day. If BMI is from 30 to 34.9: Energy input is 1,200kcal/day. If BMI is from 35 to 39.9: energy intake is 1,000kcal/day. If BMI is greater than or equal to 40, then Energy intake is 800kcal/day.
Increase protein: eat low-fat meat such as lean beef, skinless chicken, pork loin, fish and beans should be used. Should eat products made from soybeans: soy milk, tofu, tofu, soybean meal, soy yogurt... Foods made from soybeans contain a lot of phytoestrogens or isoflavones, which significantly reduces levels of total cholesterol, low-density lipoprotein cholesterol and triglycerides (which are components that increase the risk of atherosclerosis).
To reduce the risk of cardiovascular disease, consume at least 25g of soybeans/day in any form. However, the amount of protein should not increase too much compared to normal, it will lead to other metabolic disorders, should only eat about 1/6 (15%) more than normal.

Increase in polyunsaturated fatty acids with many double bonds: many polyunsaturated fatty acids with the incidence of atherosclerosis have clearly shown the effect of lowering blood cholesterol. The positive role of Omega-3 and Omega-6 fatty acids in lowering blood cholesterol and preventing cardiovascular diseases. Fish, fish oil rich in Omega-3 fatty acids such as EPA (Eicosapentaenoic), DHA (Docosahessaenoic), and vegetable oils rich in Omega-6 fatty acids not only lower cholesterol but also have a good effect to prevent arrhythmias. heart, blood clots and contribute to the regulation of blood pressure.
Therefore, to reduce blood cholesterol, you should eat fish 2-3 times a week, use vegetable oil in the form of salad dressing or stir-fry (put the oil in and stir well before removing the pot of food from the stove).
Increase fiber: fiber is like a broom that sweeps away cholesterol and harmful substances from the body. Daily meals must include fresh vegetables and fruits. Eat a variety of vegetables, fruits, and vegetables.
When you have high blood pressure or high cholesterol, you should eat more fresh vegetables and fruits to supplement vitamins, especially potassium to help lower blood pressure and fiber to help lower blood cholesterol.
According to the National Institute of Nutrition