Blood fat (high cholesterol) is actually a state of lipid metabolic disorders. That is the state of increased concentrations of blood fats including cholesterol and triglycerides. People with high blood cholesterol should follow these rules to have a healthy body.
- Eat less fat
To reduce blood cholesterol, your diet should only contain less than 30% of calories from fat.
– Avoid eating animal fat (lard, butter, grease) and cow’s milk cream: These foods contain more saturated fat which can easily cause arterial occlusion. The best way is to choose lean meat, and poultry without the skin. If you use dairy foods, you should choose skimmed products. Even yogurt or cheese, you should also choose skimmed milk or milk with only 1 to 2% of fat.
– Avoid using palm oil or coconut oil. Not only individual existence, these oils are also present in vegetable cream drunk with coffee.
– Avoid foods such as margarine, baked cakes, fried potato, noodles and other available processing foods. These foods contain unsaturated fatty acids, which can increase blood cholesterol levels. To avoid this acid, if you want butter on the bread, you should choose soft margarines.
– Use more olive oil, canola oil, corn oil, safflower seed oil, soybean oil and sunflower oil. These oils are extremely effective in lowering cholesterol levels. It should be noted that the total of the above types of fats do not exceed 30% of allowed calories.
- Eat less red meat, eat more fish and vegetables
– Limit the amount of red meats including beef, horses, cattle and sheep. You should only consume less than 255 g / week.
– Eat plenty of fish (two or three times per week) to obtain fatty acids Omega-3 which has cardio protective effects. Salmon, tuna, sardines, herring and mackerel are also foods rich in fatty acids you can refer.
– Increase the amount of fiber in your diet, especially soluble form. Foods high in soluble fiber include brown rice, legumes, lentils, barley, vegetables and fruit (apples, pears, guava, plum, orange and grapefruit). These foods may reduce the amount of fat and cholesterol which is absorbed into the body, helping to expel the bile salts out.
– Load enough folic acid: If acid levels in the blood are too low, homocysteine levels will increase, leading to heart disease risk. The researchers recommend that you should load about 400 micrograms of folic acid daily through foods such as spinach, orange juice, bread, peanuts, white bean and wheat germ.