High blood fat is often closely related to eating habits. Consuming a lot of foods rich in saturated fat, refined sugar and fast food increases LDL (bad cholesterol) and triglyceride levels, while reducing HDL (good cholesterol), creating favorable conditions for atherosclerosis and cardiovascular disease.
Conversely, a scientific diet helps reduce bad cholesterol (LDL) and triglycerides; increases good cholesterol (HDL), controls weight and supports cardiovascular health. To effectively control blood fat, patients can refer to the following food groups.
Foods rich in soluble fiber
Soluble fiber helps lower LDL cholesterol and control blood sugar. Priority should be given to:
- Whole grains: oats, barley, brown rice, whole grain pasta;
- Beans and nuts: red beans, green beans, black beans, soybeans, chia seeds, flax seeds...
- Fresh fruits: apples, pears, oranges, grapefruits, plums;
carrots, cabbage, pumpkin, spinach.
Foods rich in unsaturated fatty acids
Unsaturated fatty acids, especially omega-3, help increase HDL and reduce LDL. Should choose:
- Fatty fish: salmon, mackerel, herring, sardines... Omega-3 in fatty fish helps reduce blood vessel inflammation, reduce triglycerides and protect cardiovascular health;
- Vegetable oils: olive oil, canola seed oil, sunflower oil;
almonds, walnuts, cashews, chia seeds.
Foods rich in plant sterols and stanols
Plant Sterols and stanols help prevent cholesterol absorption. Food sources rich in sterols/stanols include:
- Milk, yogurt, cheese supplemented with sterols;
- Some refined vegetable oils;
Whole grains.
Low-fat protein foods
Protein is an important component, but you should choose low-fat sources such as:
- Skinless poultry, lean beef, lean pork
- Soybeans and soy products: tofu, soy milk.
Low-fat protein helps maintain muscle, control weight without increasing LDL.
Fruits and vegetables
Fruits and green vegetables are rich in vitamins, minerals, antioxidants and fiber, which help lower cholesterol and protect cardiovascular health. You should eat a variety:
- Green leafy vegetables: spinach, kale, lettuce;
- Fresh fruits: strawberries, blueberries, oranges, tangerines;
- Avoid sugary fruits such as jackfruit, longan, durian
