Congee- cooked oats
Oatmeal contains large amounts of beta-glucan, a type of soluble fiber that can bind to cholesterol in the intestines and prevent it from being absorbed into the blood.
Consuming 3g of beta-glucan from oats per day can reduce LDL cholesterol (bad cholesterol) levels by 5-10%.
Oatmeal porridge cooked with vegetables such as carrots, cauliflower and green beans is not only easy to digest but also helps reduce blood fat effectively.
Fresh tomato juice
Tomatoes contain lycopene, a powerful antioxidant, and niacin (vitamin B3) which improve lipid structure in the blood.
Postmenopausal women drink 280ml of fresh tomato juice every day for 8 weeks to significantly reduce triglycerides and blood pressure.
Drink a glass of unsweetened tomato juice every morning or use fresh tomatoes as salad with olive oil.
Seaweed soup with tofu
Seaweed is rich in fucoxanthin and alginate, compounds that can inhibit fat absorption and improve metabolism. Alginate from seaweed can reduce the absorption of fat from the intestines by up to 25%, thereby reducing total cholesterol.
Tofu is rich in isoflavones, a substance with a structure similar to estrogen that helps reduce cholesterol and improve insulin sensitivity.
Seaweed soup cooked with young tofu and ginger is a refreshing, easy-to-cook dish, very suitable for people who need to reduce blood fat.
Ginger green tea
Consuming 2-3 cups of green tea per day significantly reduces LDL cholesterol levels, increases HDL cholesterol (good cholesterol) and reduces systemic inflammation.
Ginger contains gingerol, which helps increase blood circulation and reduce triglycerides.
Mix green tea (the young tea) with a few slices of fresh ginger, without added sugar, serve in the morning or after meals.
Avocado + walnut salad
Not all fats are harmful. Avocado and walnuts contain many monounsaturated and polyunsaturated fatty acids, especially omega-3, which help reduce total cholesterol and triglycerides, while increasing HDL.
A diet containing nutritious seeds like walnuts helps reduce the risk of cardiovascular disease by up to 15%.
Make avocado salad mixed with green vegetables, tomatoes, olive oil and sprinkle with sliced walnuts or almonds.
