Diet to reduce blood fat for people with high blood fat

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?

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).

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).

This result is consistent with the results of an earlier study in 2003 that compared the level of blood lipid reduction in two groups, one on a low-fat diet, the other on a low-carbohydrate diet, for 6 months. As a result, the group on the low-carbohydrate diet had a reduction in blood lipids of 38 mg/dL (~0.43 mmol/L), while the group on the low-fat diet was only 7 mg/dL (~0, 0). 08 mmol/L).

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.

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.

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.

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.

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.

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