High blood fat causes many health risks, of which the most dangerous is a stroke with a very high death rate. In addition to the prescription of doctors, patients need to learn what high cholesterol should eat to reduce blood fat and prevent complications.
One of the main reasons leading to many cases of increased fat in the blood is due to the diet containing many harmful fats. When there is too much fat that the body cannot properly eliminate or metabolize, they will increase the excess fat. Long-term accumulation of blood fat will cause many dangerous complications in organs such as liver, heart, kidney … More dangerous, if fat accumulates into plaques in the arteries, it will easily lead to complications.
A few small lifestyle changes that start with nutrition will help you control high cholesterol better. Here are some food suggestions for people with high cholesterol to prevent the risk of stroke.
1. Food for people with high blood fat: Soluble fiber
Soluble fiber is found in legumes, nuts, grains, flaxseeds, apples and citrus fruits. The body doesn’t actually have certain enzymes to break down soluble fiber, so the fiber passes through the digestive tract, absorbing water and forming a viscous mixture.
On the way around, soluble fiber will also absorb bile, a substance produced by the liver to digest fat. Then, the fiber and attached bile are excreted in the stool. Bile is made from cholesterol, so when the liver needs to make more bile, it pulls cholesterol out of the bloodstream, thereby lowering cholesterol itself.
2. What should I eat when having high blood fat? Vegetable
Vegetables and fruits are natural ingredients that help lower cholesterol levels. This food group contains high levels of antioxidants, which help prevent LDL cholesterol from oxidizing and forming plaque in arteries.
In addition to lowering cholesterol and preventing oxidation, vegetables also help reduce the risk of heart significantly. Research has found that people who eat a lot of fruits and vegetables regularly reduce their risk of cardiovascular disease by 17% within 10 years.
Some fruits that have been shown to be effective in lowering blood fats that you should add to your daily diet are avocados, strawberries, papaya, grapes, apples, tomatoes … These foods will help. Lower cholesterol and prevent high risk of complications from cholesterol.
3. Spices help reduce blood fat
Certain spices contain high levels of vitamins, minerals and antioxidants. Many studies have shown that garlic, turmeric and ginger are particularly effective at lowering cholesterol when eaten regularly. If you maintain the habit of eating one clove of garlic per day for 3 months, the total cholesterol can be reduced by 9%.
In addition to reducing cholesterol, some spices also contain antioxidants that prevent LDL cholesterol from being oxidized, reducing the risk of plaque formation in the arteries. Spices like mint, cloves, pepper and cinnamon will add flavor to your dish and help you lower blood fat through your daily menu.
Spices not only make food tastier, but also prevent abnormal lipid metabolism, helping to prevent the formation of blood fat from the root.
4. Green tea is beneficial for people with high blood fat
Research shows that drinking green tea every day can reduce total cholesterol by 7mg / dL and reduce bad cholesterol by up to 2mg / dL. Green tea reduces the production of LDL cholesterol in the liver, while enhancing the removal of LDL from the blood. In addition, the antioxidant-rich ingredients in green tea also help prevent LDL cholesterol from being oxidized and prevent the formation of atheroma in the arteries.
You can use green tea to reduce blood fat by decocting fresh or dried tea to drink every day. However, keep in mind that you should not drink tea when you are hungry, do not drink it before bed, and do not drink tea when it is too hot.
The effect of reducing blood fat of green tea is due to its high concentration of flavonoids and catechins. These are substances that are actively involved in antioxidant as well as controlling the production of cholesterol.
Hope this article has helped you solve the question “What should high blood fat eat?”. To achieve a high cholesterol-lowering effect, it is not necessary to simply focus on reducing blood fat to solve the problem. You should aim for solutions to increase the strength of blood vessel walls, control blood sugar to minimize complications caused by high cholesterol.