We can completely control and prevent blood fat with just small adjustments in our daily diet.
Here are 4 recommended foods to include in the menu to prevent dyslipidemia.
Oatmeal
Oatmeal is one of the top food sources that help reduce bad cholesterol (LDL) in the blood.
The most important component of oats is beta-glucan, a type of soluble fiber that can create gel in the intestines, thereby binding to cholesterol and bile acids, helping the body eliminate them instead of re-absorbing them.
According to nutritionist Keri Gans, a member of the Academy of Nutrition and Dietetics, shared on Healthline:
Just 5-10g of soluble fiber per day, equivalent to a cup of cooked oatmeal, can significantly reduce LDL in the blood.
Not only does oatmeal help reduce blood fat, it also helps stabilize blood sugar and increase satiety, supporting weight control, an important factor in preventing lipid disorders.
Avocado
Unlike saturated fats found in red meat or fried foods, monounsaturated fats found in avocados have a positive effect on the heart.
This fat helps reduce LDL and increase good cholesterol (HDL), and has anti-inflammatory and improved vascular function properties.
Avocado also contains potassium and antioxidants such as lutein, which help protect blood vessel walls and prevent plaque buildup.
Fatty fish
Fatty fish such as salmon, mackerel, herring, and sardines are rich in omega-3 - an essential fatty acid that helps reduce triglycerides (a form of fat in the blood), increase HDL, and reduce inflammation of blood vessels.
According to the American Heart Association (AHA), fatty fish should be eaten at least twice a week to protect cardiovascular health.
For the most effective, steam or grill fish instead of frying, to limit unhealthy fats and retain all nutrients.
Soybeans and bean products
Soybeans contain isoflavones, a plant compound that helps reduce LDL and increase blood vessel elasticity. At the same time, soy protein has also been shown to be beneficial in controlling blood lipids.
