4 important keys to help reduce bad blood fat, do you know to proactively prevent disease?

1. Increased blood fat leads to many health consequences

Nowadays, along with modern lifestyle, hyperlipidemia or high blood fat is a fairly common disease in adults. According to statistics from the World Health Organization (WHO), the rate of hyperlipidemia in Vietnamese people is increasing rapidly and tends to be younger.

Dr. Vu Ngoc Ha, Hanoi Medical University Hospital said: Hyperlipidemia, also known as dyslipidemia, is a pathological condition when one or more lipid parameters are disturbed, such as increased cholesterol or increased triglycerides, or increased LDL-C (bad cholesterol), or decreased HDL-C (good cholesterol)...

Although hyperlipidemia is not an acute disease, lipid disorders (blood lipids, increased cholesterol in the blood) can cause many consequences, will give rise to many other diseases, causing significant effects on health. High blood lipids are a risk factor for fatty liver disease, which can lead to impaired liver function and even liver cancer.

High blood fat causes narrowing of blood vessels due to atherosclerotic plaques, obstructing blood circulation.

Due to the silent progression of the disease, many people are often subjective, while dyslipidemia is one of the main causes of atherosclerosis, leading to high blood pressure and cardiovascular diseases... High levels of bad fat in the blood are the cause of atherosclerosis, narrowing the arteries that supply blood to the heart and other organs of the body. When the coronary arteries are narrowed, it will reduce blood flow to the heart, causing angina, even myocardial infarction can lead to sudden death.

The main cause of dyslipidemia is an unreasonable diet, providing excess energy to the body for a long time. High blood lipids are mainly caused by eating foods with too much saturated fat or trans fat combined with a passive lifestyle, lack of exercise, smoking, etc., causing the accumulation of too much bad fat, causing disease.

2. Four lifestyle changes to reduce blood fat

When a lipid disorder is detected, depending on the severity of the condition, the doctor will advise on the appropriate treatment method. When mild hyperlipidemia occurs, a reasonable diet and regular exercise can improve the condition without the need for medication. If lifestyle and dietary adjustments are ineffective after 3 months, lipid-lowering drugs must be used as prescribed and instructed by a specialist.

Dr. Nguyen Manh Quan - Cardiovascular Institute - Bach Mai Hospital said: The first step to achieve the goal of lowering blood lipids is to change the patient's lifestyle before treating them with medication. Changing the lifestyle includes 4 things:

Diet control:Control the amount of fat in each meal, eat lots of vegetables, tubers, fruits, fish rich in fatty acids, reduce the amount of salt consumed each day to less than 6g.

Weight control:Body BMI should be maintained below 25. For overweight and obese people, the weight loss goal is to lose 10% of current body weight.

Do exercise:Exercise is always necessary for health and we should maintain the intensity of about 30-60 minutes of exercise daily and at least 5 days a week. How to exercise depends on the health and physical condition of each person.

Control risk factorssuch as quitting smoking, limiting stimulants, alcoholic beverages such as wine and beer.

3. Notes when implementing a diet to reduce blood fat

Eating a heart-healthy diet with fresh foods, whole grains and lean proteins while avoiding highly processed foods and foods high in trans fats can improve cholesterol and triglyceride levels and may even help you address other risk factors for heart disease, such as being overweight.

Choose foods from whole grains such as whole wheat, oats, corn, brown rice. Eat lots of vegetables, tubers, fruits, limit processed and prepackaged foods.

On a cholesterol-lowering diet, there are many foods you may want to avoid or limit, such as foods that are high in fat, sugar, and calories. Limit foods and drinks that are high in sugar, such as soft drinks and sweets.

Avoid fast foods, fried foods, and foods that are high in fat. Limiting or avoiding these foods may have health benefits beyond cholesterol control, such as controlling your blood sugar or lowering your blood pressure.

Some foods help reduce blood fat.

Most of the total cholesterol in the blood is made up of LDL-C, the bad kind of cholesterol. Only a small amount of cholesterol is made up of HDL-C, the good kind of cholesterol, which protects against atherosclerosis. Research suggests that people who eat more at night may have higher LDL cholesterol levels than people who eat most of their food during the day.

In a 2019 study, people who consumed their calories earlier in the day had lower cholesterol levels.

Another group of researchers looked at whether skipping meals affects cholesterol levels. The study found that people who skipped breakfast had higher LDL cholesterol, and people who skipped dinner had higher triglycerides and a higher ratio of total to HDL cholesterol./.