Here are 5 dinner dishes recommended by science for people who need to effectively reduce blood fat.
Pan-fried salmon + steamed vegetables: Salmon is rich in omega-3, an unsaturated fatty acid that has been shown to reduce triglycerides and LDL, while increasing HDL, helping to protect the heart.
According to research by the American Heart Association, eating fatty fish (such as salmon) 2-3 times a week can reduce the risk of cardiovascular disease due to high blood fat by 27%.
How to prepare: olive oil salmon pan, combined with steamed vegetables (such as broccoli, carrots, peas) to increase fiber and antioxidants.
Tofu with mushroom + brown rice: Tofu is a plant protein source that is cholesterol-free, helping to reduce cholesterol absorption from the intestines. Mushrooms are rich in beta-glucan, a type of soluble fiber that has been shown to reduce total cholesterol.
According to research in the Journal of Nutrition, consuming 25-30g of soluble fiber per day can reduce LDL cholesterol by 10-15%.
How to prepare: Om tofu with freeze-tasted mushrooms, Agency mushrooms, served with brown rice to increase fiber and stabilize blood sugar.
Green salad + avocado + walnuts: Avocado contains monounsaturated fatty acids, which help reduce LDL and increase HDL. Nuts such as walnuts are rich in omega-3 and anti-inflammatory substances, which are good for people with dyslipidemia.
Eating 30g of nuts per day helps reduce the risk of cardiovascular disease by up to 20% thanks to improved blood lipids.
How to prepare: Mix lettuce, spinach, cucumber with sliced butter and a little dried roasted walnuts, use olive oil and lemon as sauce.
Chicken bone pumpkin soup (skinned):
Pumpkin contains carotenoids - a group of antioxidants that protect blood vessels and reduce blood fat. The chicken bones are stewed thoroughly to enhance the flavor without oil, as long as the skin is removed to avoid saturated fat.
According to the European Journal of Clinical Nutrition, supplementing foods rich in carotenoids helps improve blood lipid index and reduce the risk of atherosclerosis.
How to prepare: Pumpkin stew with skinless chicken bones, seasoned, can add onions, garlic to increase anti-inflammatory properties.
Brown rice noodles mixed with chicken breast + raw vegetables:
Brown rice noodles contain fiber and a low glycemic index, helping to control insulin - a factor related to blood fat metabolism. Chicken breast is a lean, low-fat source of protein, suitable for light and full dinner.
Eating a dinner low in refined starch and rich in lean fat helps reduce visceral fat accumulation and significantly improve blood lipids.
How to prepare: Mix boiled brown rice noodles with boiled chicken breast, herbs, bean sprouts, lettuce. Use dipping sauce from lemon, garlic and white fish sauce.
