Reduce consumption of refined sugar and starch
A diet low in refined carbohydrates significantly reduces blood triglycerides, while increasing HDL-cholesterol (good cholesterol).
The simple sugars, refined starches in white blood sugar, soft drinks, and candy quickly increase blood sugar and stimulate the liver to produce more triglycerides.
Replacing them with whole grains, beans, and vegetables can significantly improve blood lipid levels.
Eat good fats instead of saturated fats
Replace saturated fat with unsaturated fats - especially omega-3 and omega-9 - which help reduce LDL-cholesterol and the risk of atherosclerosis.
Omega-3 is abundant in salmon, mackerel, flaxseed, walnuts; while omega-9 is abundant in olive oil, avocado. At the same time, trans fats, often found in processed foods, should be eliminated because they increase LDL and reduce HDL.
Increase physical activity
Exercising at least 150 minutes a week helps reduce LDL-cholesterol by 10-15% and triglycerides by 20%. Physical activities such as brisk walking, cycling, and swimming not only help consume energy but also increase the activity of enzymes that break down lipids in the blood.
Maintain a reasonable weight and a standard waist
Being overweight, especially belly fat, increases the risk of lipid metabolism disorders. According to the National Institutes of Health (NIH - USA), just 5-10% reducing body weight can help reduce 20-30% of triglycerides and improve HDL levels.
Controlling your weight by eating regularly and exercising regularly is a fundamental factor to reduce blood fat.
Use herbs and natural functional foods
Many herbs such as garlic, turmeric, green tea, and methylation have been shown to help reduce blood fat.
Curcumin in turmeric reduces triglycerides by 25% after 12 weeks of use. However, patients need to use a given dose and should consult a medical professional to ensure safety.
Reduce stress, get enough sleep
Chronic stress increases cortisol - a hormone that stimulates the liver to produce more cholesterol. Research in the journal Sleep Health shows that people who sleep less than 6 hours a night have a 24% higher risk of developing blood lipid disorders than those who sleep 7-8 hours.
Meditation, yoga, and maintaining quality sleep are often overlooked but are very important in improving cardiovascular health.
