In the context of an increasingly sedentary modern lifestyle and increased work pressure, increased cholesterol is no longer a problem for middle-aged people but is trending younger, especially in younger workers.
Diet therefore plays a key role in controlling cholesterol and protecting cardiovascular health early.
First of all, young workers need to prioritize foods rich in soluble fiber, because this is a factor that helps reduce bad cholesterol (LDL) in the blood.
Soluble fiber is abundant in oats, brown rice, beans, apples, pears and green vegetables. When entering the body, fiber forms a gel, helping to limit the absorption of cholesterol from food and promote the excretion through the digestive tract. Maintaining breakfast with oats or adding green vegetables to lunch and dinner is a simple but effective habit.
In addition, choosing healthy fats over saturated and trans fats is extremely necessary. Young workers should increase the use of vegetable oils such as olive oil, canola oil, and supplement nuts, avocados, and fatty fish such as salmon and mackerel. These foods are rich in omega-3 fatty acids, which have the effect of reducing triglycerides, improving good cholesterol (HDL) and reducing the risk of atherosclerosis.
Plant and lean protein should also be prioritized. Instead of consuming a lot of red meat and fast food, young workers should choose tofu, soybeans, chicken breast, fish or eggs in moderation. This is a source of high-quality protein but low in cholesterol, suitable for the energy needs of workers.
The role of fresh fruits and vegetables in controlling cholesterol cannot be ignored. Dark green vegetables and fruits rich in antioxidants such as oranges, grapefruits, and blueberries help reduce inflammation and prevent the oxidation of bad cholesterol - a dangerous factor for the heart.
Finally, young workers need to limit fried foods, fast food, soft drinks and alcohol, which are the main causes of increased cholesterol and metabolic disorders.
Combining a scientific diet with regular exercise and reasonable rest will help young people proactively prevent cholesterol spikes, maintain long-term health and improve work efficiency.
