Popular meats in daily meals are considered a group of foods that are beneficial for people with high blood fat, including fish meat, especially fish rich in omega-3 such as salmon, mackerel, sardines and herring
Unlike red meat, which is high in saturated fat that can increase LDL cholesterol, fish meat provides unsaturated fats, especially EPA and DHA, which help reduce triglycerides, improve heart health and contribute to regulating blood lipids.
Thanks to this property, fish becomes a "more delicious" meat for people with blood fat problems, as long as it is properly selected and processed.
Omega-3 in fish meat has the ability to reduce inflammation in vessel walls, increase HDL cholesterol (good cholesterol) and support reduced plaque buildup. For people with dyslipidemia, replacing red meat with fish 2-3 times a week can bring significant benefits.
Reduce blood fat by processing
The important thing is not only the choice of fish but also the way to prepare it. The fish should be steamed, boiled, pan-fried or grilled to retain full nutrition and avoid increasing bad fat. In contrast, greasy fried foods can lose the omega-3 advantage and create saturated fat.
In addition to sea fish, some lean meats such as skinless chicken breast or lean pork are also suitable for people who need to control blood fat because of their low fat and high protein content. However, this food does not have the strong omega-3 advantage of fish. Therefore, if the goal is to reduce blood fat naturally, fish meat is still the optimal choice.
When adding fish meat to your diet, you should combine it with green vegetables, whole grains and limit animal fat to optimize the effectiveness of improving blood lipids. Maintaining regular physical activity, controlling weight and reducing refined sugar also play an important role in supporting this process.
Fish meat rich in omega-3 is the more meat you eat, the more beneficial it is for blood vessel health and helps reduce blood fat. With healthy processing and reasonable frequency, fish can become a core food in a heart-healthy diet.
