Dietary regimen to help eliminate bad cholesterol.

According to Dr. Nguyen Tien Dung, Deputy Director of the Stroke Center at Bach Mai Hospital, saturated fat is one of the causes of increased LDL cholesterol (also known as bad fat) in the blood. When LDL levels are high, the risk of cardiovascular disease and stroke also increases significantly.

Saturated fats are typically solid at room temperature and are abundant in beef, lamb, pork, poultry (especially the skin), animal fat, and full-fat dairy products. Saturated fats can cause health problems by increasing cholesterol levels in the blood.

According to recommendations, calories from saturated fat should not exceed 5-6% of total daily calorie intake. If a person needs approximately 2,000 calories per day, the amount of saturated fat should not exceed 13g, equivalent to 120 calories.

Unsaturated fats help lower bad cholesterol and triglycerides in the blood, while also providing essential nutrients. Therefore, choosing foods rich in healthy fats is one of the key factors in maintaining cardiovascular health.

A healthy diet involves balancing calorie intake and expenditure, choosing nutrient-rich foods such as whole grains, lean protein, plant-based foods, and a variety of fruits and vegetables. In addition, it's important to limit salt, sugar, animal fats, processed foods, and alcohol.

Foods that help lower bad cholesterol in the blood

Eat plenty of fish:You should consume at least 200-300g of non-fried fish per week, especially omega-3 rich fish such as salmon, mackerel, sardines, herring, and tuna. Omega-3s help reduce inflammation and improve cholesterol levels.

Eat nuts:A small handful of unsalted nuts each day provides good fats, protein, and fiber. Heart-healthy nuts include almonds, walnuts, cashews, sunflower seeds, and pumpkin seeds.

Use butter:Avocados are a good source of beneficial monounsaturated fats, along with fiber, vitamins, and important minerals. They can be eaten raw or used in various dishes.

Choosing healthy cooking oils:It is advisable to use oils with lower saturated fat content, such as olive oil, canola oil, avocado oil, soybean oil, or sunflower oil, instead of animal fats and tropical oils like coconut oil or palm oil.

Replace dairy products:Prioritize low-fat or non-fat dairy products over whole milk. For meat and poultry, choose lean cuts, remove the skin, and limit frying.

Dr. Dung emphasized that adopting a healthy diet not only helps reduce bad cholesterol in the blood but also brings long-term benefits to cardiovascular and overall health.