Hyperlipidemia is a condition where the fat level is too high. Blood lipid disorders can affect people of all ages. Besides the use of drugs for treatment, nutrition plays an extremely important role in the treatment of dyslipidemia.
Here are some dietary considerations for people with dyslipidemia.
1. Eat foods low in cholesterol
Blood lipid disorders occur mainly due to high levels of cholesterol in the blood, so should pay attention to limit cholesterol-rich foods at every meal such as brain, oval, animal organs … ..
Be careful not to eat more than 2 eggs a day, because egg yolks are high in cholesterol
2. Minimize the red meat content during meals
Red meat is also one of the foods with high cholesterol, so should limit the amount of red meat in the diet of people with blood fat. Patients with blood fat can consider replacing red meat with white meats such as fish, chicken ….
3. Increase fiber and vitamins during meals
Vegetables and fruits are good foods for people suffering from blood fats. Fiber plays an important role in regulating dyslipidemia. When suffering from dyslipidemia, the patient should add more fiber in vegetables, tubers, fruits … .. In addition to supplementing fiber, it can also enhance vitamins – a factor that also contributes to reducing jaw. amount of cholesterol.
4. Reduce the amount of fat (lipid) saturated, supplement unsaturated fatty acids with many double bonds
Depending on body index (BMI), body fat content should only account for 15-20% of total energy intake, of which: 1/3 is saturated fat, 1/3 is unsaturated fatty acid one double bond, the other is polyunsaturated fatty acids.
Saturated fats not only increase cholesterol levels but also increase the risk of cardiovascular diseases. Therefore, it is necessary to limit the use of saturated fat foods such as fat, butter, broth in the diet of patients with blood fat.
Several studies have shown that polyunsaturated fatty acids such as Omega 3, Omega 6 not only work to reduce cholesterol but also help prevent cardiovascular disease, and help regulate blood pressure. Therefore, to improve the condition of dyslipidemia, patients should pay attention to eat fish 2-3 times / week; In addition, you should use peanut oil, olive oil instead of fat, eat oil seeds such as peanuts, sesame, chestnuts, pumpkin seeds to provide polyunsaturated fatty acids.
5. Limit late dinner
Do not eat late for dinner as this is the time when energy is consumed at least during the day. Eating too late for dinner can keep cholesterol from being digested, settling in artery walls. This condition can cause atherosclerosis, which can lead to atherosclerosis, so you should pay attention to schedule dinner early and combine moderate exercise to reduce fat intake. hao.
In fact, there are many types of foods that can help reduce blood lipid, sometimes do not need to use the drug if having mild lipid disorders. Here are some plants, fruits we should use when high blood fat:
Garlic can increase HDL-Cholesterol, reduce cholesterol, triglycecid, LDL-Cholesterol and prevent atherosclerosis, prevent the formation of blood clots, is a valuable spice in the project. prevent cardiovascular disease. However, eating garlic incorrectly can also lead to some side effects, regularly eating garlic can easily lead to eyelid inflammation or conjunctivitis. In addition to stimulating garlic, it is also corrosive, if eaten too much, it can damage the lining of the stomach leading to stomach ulcers. Therefore, patients with gastric disease and eye inflammation should not be used.
When digested in the small intestine, metabolites from coffee can attach to cholesterol to be eliminated from the body. Tomatoes contain high levels of vitamin P, which is good for reducing blood cholesterol. In addition, vitamin P can increase capillary elasticity, improve microcirculation, have a vascular activity.
Onions not only work to lower blood cholesterol, improve atherosclerosis but also reduce blood viscosity similar to aspirin. Adults daily use 60 grams, onions have the effect of preventing high blood cholesterol.
Research shows that by eating 100g of soybeans per day, blood cholesterol can be reduced by about 20%, especially significantly reducing LDL-cholesterol levels. Moreover, soybeans are a good source of protein and low in fat so it is good for heart health.
Cucumber has a cooling effect, refreshment, diuretic. Cucumber contains a lot of fiber which improves digestion, increases excretion and reduces cholesterol absorption. May reduce the conversion from sugars to fat and have a fat-reducing effect.
Seaweed is a very useful food for health, is also a cure. Seaweed is high in iodine and magnesium, which is effective in preventing the formation of artery-forming cholesterool deposits. In seaweed there is also a component of laminaria polysaccharide that can be reduced total cholesterol and triglycerides.
Peppers have the highest vitamin C content of any plant, vitamin C is helpful in improving the microcirculation of the body. At the same time, vitamin C can reduce blood cholesterol, a plant that naturally reduces blood fat.
8. Cauliflower (Broccoli)
Cauliflower consists of green and white cauliflower, both of which have the same basic nutritional composition. Cauliflower is low in heat, very high in fiber content, and also contains many vitamins, minerals and especially flavonoids. Flavonoids are a cardiovascular cleanser, effective in eliminating cholesterol deposited on the walls of the vessels, in addition to preventing platelet aggregation and minimizing cardiovascular disease.
9. Bitter melon
The bitter melon is rich in vitamin B1, vitamin C and many minerals. Bitter melon is effective in reducing blood fat and improving the body’s resistance. Bitter melon can also stimulate insulin secretion, which is effective in reducing blood sugar.
Celery is cool, contains many vitamins, minerals and a lot of fiber to increase intestinal motility, have a bowel effect, help eliminate excess fat when digested in the intestinal tract. Those who regularly eat celery, cholesterol levels in the body significantly reduced, while also reducing blood pressure.
11. Green bean sprout
Mung beans themselves are very good at reducing blood cholesterol, after germination, the content of vitamin C can increase 6-7 times. Green bean sprouts cool sweetness, contains vitamin C, fiber …, beneficial in eliminating waste in the body, it can combine with fat in the intestine to eliminate out. It also increases the metabolism of bile acids and eliminates them, thereby reducing blood cholesterol, reducing cholesterol deposition in artery walls. As a precious food in reducing weight and regulating blood fat.
Carrots contain lots of carotene and many vitamins. Also contains 9 types of amino acids, more than 10 types of enzymes, many types of minerals and fiber. These ingredients are great for people with coronary artery disease. Carrots also contain quercetin, which is a flavonoid, has been shown to enhance coronary blood flow, reduce blood fat, promote adrenal hormone synthesis, thereby reducing blood pressure.
13. Types of mushrooms, shiitake mushrooms, lingzhi and wood ear
Works to reduce both cholesterol and blood triglycerides.
14. Son tra
Paints mainly contain crataegic acid, citric acid, lipolytic acid, vitamin C, flavonoids, carbohydrates and proteins. Has a vasodilatory effect, improves microcirculation, lowers blood pressure, increases the process of cholesterol excretion thereby reducing blood fat. But because the paint is sour, long-term use may cause heartburn, stomach discomfort or stomach pain, nausea, loose bowel movements, which can increase the level of gastric ulcer disease, colon. Therefore, it is best to use medlar after meals, not fasting.
Apples have the effect of reducing blood fat because they contain a lot of pectin, a type of water-soluble fiber, pectin has been shown to reduce blood cholesterol levels. The mechanism appears to be an increase in viscosity in the intestinal tract, resulting in a reduction in cholesterol absorption from bile or food. But apples also contain a lot of sugar, so patients with diabetes should not take too much.
Bananas are sweet, soldering, mainly purifying the taste of the stomach, treating constipation, in addition to dissipating heat, reducing thirst, detoxifying alcohol … Banana stalks help reduce cholesterol.
Kiwi contains lots of arginine, which enhances blood circulation in the circulatory system, limits the formation of blood clots, and reduces the incidence of some cardiovascular diseases such as coronary artery disease, atherosclerosis. , high blood pressure, myocardial infarction … Kiwi also contains many vitamins C, E, K, is a low-fat fruit but high in nutrients and fiber.
18. Bean sprouts
Bean sprouts are foods with high fiber and vitamin content, helping to eliminate bad cholesterol from the body. Therefore, add boiled bean sprouts to your daily meals to correct the body’s blood fat disorder.
In addition, patients with dyslipidemia should maintain a high intake of water every day, improve the excretion process, thereby removing toxic substances from the body.
Above are some notes in the development of a diet for people with dyslipidemia. However, besides that, patients need to combine diet with exercise regularly to remove bad cholesterol from the body.