Fatty fish (salmon, mackerel, herring)
Fatty fish such as salmon, mackerel, and herring are rich in omega-3. Fatty fish contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which can reduce blood triglyceride levels - a type of fat that often causes fatty blood. Omega-3 helps increase HDL (good) cholesterol, thereby improving the ratio of good to bad cholesterol in the body.
Fatty fish is rich in high-quality protein, easy to digest, provides essential amino acids, supports muscle maintenance, weight loss, helps control blood fat; reduces appetite, controls calories, limits excess fat accumulation
Beans and soybeans
Soybeans and legumes contain isoflavones - plant compounds that help lower LDL (bad) cholesterol levels in the blood.
Soy protein has been shown to reduce total blood cholesterol levels, contributing to a reduced risk of cardiovascular disease.
The World Health Organization (WHO) believes that soluble fiber in beans, especially soybeans, helps absorb excess cholesterol in the intestines, eliminating them through the digestive system; helps reduce triglycerides, and improves HDL (good) cholesterol levels.
Chicken breast (skinless)
Skinless chicken breast is high in protein but very low in saturated fat — the type of fat that can raise LDL (bad) cholesterol and harm blood vessel health.
Replacing red meat (such as beef, pork) with chicken breast helps reduce the total amount of bad fat in the diet, helping to improve blood lipids.
Protein from chicken breast helps increase satiety, reduce cravings, and control calorie intake. Maintaining or losing weight is an important factor in controlling hyperlipidemia, as being overweight or obese is often associated with high blood lipids.
Chia seeds and flax seeds
Chia seeds and flax seeds contain alpha-linolenic acid (ALA), a plant-based form of omega-3. ALA helps lower blood triglyceride levels, increase HDL (good) cholesterol, and reduce inflammation in the body, a factor that contributes to fatty blood vessel disease.
The protein in chia seeds and flax seeds helps maintain muscle, increases satiety, and supports weight loss - important factors in controlling blood lipids.
This plant protein from seeds contains no saturated fat, so it does not increase LDL (bad) cholesterol.
Note: Combine this high-protein diet with a healthy lifestyle, reduce consumption of foods high in sugar, bad fats (trans fat), and increase physical activity.
You should consult your doctor or nutritionist to create a menu suitable for your personal health condition.
