In addition to taking medication as prescribed by a doctor, diet, especially dinner, plays an important role in controlling blood lipids.
The evening is the time when the body is much less active than a working day, the metabolism slows down. Therefore, choosing the right foods will help reduce the burden on the heart and stabilize the lipid index in the blood.
People with high blood fat in general, people of working age with high blood fat in particular should prioritize green vegetables and fruits for dinner.
Green vegetables such as spinach, broccoli, water spinach, carrots or pumpkin contain a lot of soluble fiber, which helps limit the absorption of bad cholesterol (LDL) from the intestines into the blood. A bowl of vegetable soup or steamed vegetable plate not only helps you feel full longer but also aids digestion and reduces cravings for greasy dishes.
In addition, protein is still needed to be supplemented but should choose a healthy source of protein. Fish, especially marine fish such as salmon, mackerel, sardines, are rich in omega-3 which has the effect of reducing triglycerides and protecting blood vessels, making them a great evening gown. In addition, tofu, soybeans, legumes and skin-matched chicken breast are also good choices, helping to provide protein without increasing cholesterol.
Dinner starch needs to be controlled in both quantity and type. This is something that people of working age with high blood fat need to pay attention to. Because at this age, the body needs to be supplemented with enough starch and nutrients to serve the mind as well as the intensity of manual labor.
Therefore, more than anyone else, people of working age with high blood fat should limit white rice, vermicelli, refined noodles and replace them with brown rice, oatmeal or sweet potatoes in moderation. These starches have a low glycemic index, helping to stabilize blood lipids and avoid excess energy accumulation at night.
Bad fats and processed foods should be eliminated from dinner. Don't be too busy with work or just for convenience, but after a day of work, workers use processed foods. Fried foods, animal organs, fatty meats, and fast foods are high in saturated fat and cholesterol, which can easily increase blood fat. Instead, you can use a small amount of vegetable oil such as olive oil or canola oil when cooking dishes.
Dinner for people with high blood fat should be rich in fiber, good protein and low in bad fat. Eating in moderation and properly in the evening not only helps control blood fat effectively but also contributes to improving cardiovascular health, long-term sleep quality and regenerating labor for the next day.
