Reduce blood fat easily by just knowing how to control your diet.

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Reduce blood fat easily by just knowing how to control your diet.

Eating food is important. That directly affects our health. Including reducing fat in the blood easily by just knowing what diet control will be like. Let’s see

Abnormal blood lipids are conditions in which there is a high level of total cholesterol (Total Cholesterol, Chol) or a high level of LDL cholesterol (Low Density Lipoprotein Cholesterol, LDL-C) and/or a level of A. Low HDL cholesterol (High Density Lipoprotein, HDL-C) and/or high triglyceride levels (Triglyceride, TG) is one of the risk factors for cardiovascular disease. Including behavior in daily life and various risk factors associated with the development of cardiovascular disease, including gender, age, genetics, family history, social and economic conditions.

For changing health behavior and choosing appropriate food. Volume control and The type of fat in various foods is an important part that helps control blood fat levels. (triglycerides LDL cholesterol (cholesterol) to be within standard limits. Helps prevent cardiovascular disease most effectively. which various blood fats have factors that cause and different ways of conducting oneself as well. Report from ufabet

1. Triglycerides (Triglyceride, TG)

Factors that will cause high triglycerides in the blood

● Eating large amounts of flour, sugar, sweet drinks, desserts, and fruits, such as more than one serving of fruit per meal. Eating more than 24 grams of sugar per day (or approximately 6 teaspoons)

● Body weight that exceeds the limit. (Body mass index greater than or equal to 23 kg/m2 is based on body mass index criteria for Asian people)

● Waist circumference that exceeds the standard. (Waist circumference length should be It can be calculated from Height in centimeters divided by two. Age: Somporn’s height is 150 centimeters. The waist circumference should be 150 divided by 2 = 75 centimeters.)

● Excessive drinking of alcoholic beverages.

Guidelines for how to reduce triglyceride levels in the blood

● Control your carbohydrate and fat intake. By controlling food sources that provide excess energy and avoiding nutrients that are necessary for the body, such as sugar, reducing or avoiding alcoholic beverages.

● Choose food to eat. It consists of Omega 3 fatty acids such as fish meat, fish oil, flaxseed oil, soybean oil, etc.

● Increase physical activity, whether it be walking, running, aerobic dancing, etc.

● If the patient is overweight. It is recommended that you aim to lose 5-10% of your starting weight (for example, your starting weight is 100 kg, so 5-10% of 100 kg is 5-10 kg).

 2. LDL cholesterol (LDL-C) or what is known as the bad fat. It is fat that accumulates in the walls of blood vessels. that causes coronary heart disease and stroke

Factors that cause high LDL cholesterol in the blood

● Foods that are high in saturated fat, such as meat, egg yolks, skin, and animal fat. (fatty pork, bacon, crispy pork) as well as processed meats (sausage, sausage, fermented pork, ham, bologna, pork sausage, Chinese sausage), animal oils (lard, chicken oil), palm oil, coconut oil, coconut milk, Butter, milk and other full-fat dairy products, etc.

● Trans fats, which are oils that have gone through the hydrogenation process. It is considered to be an adjustment of the structure of fat. in order to make the oil solid at room temperature Extend the life of oil Does not have a rancid smell, such as margarine, shortening, non-dairy cream, and evaporated milk, which are used as ingredients in baked goods such as bread, pies, cakes, cookies, donuts, and various fried foods.

Guidelines for behavior to reduce LDL cholesterol levels in the blood

● The consumption of foods containing trans fats should be reduced.

● Bakery products such as cookies, donuts, cakes, pies, fast food such as French fries, hamburgers. All kinds of crispy snacks You should eat only a small amount to be good.

● Choose vegetable oil instead of animal oil, such as rice bran oil, soybean oil, olive oil, except palm oil and coconut oil. They contain saturated fatty acids and may increase LDL cholesterol levels in the blood.

● Choose to eat unsaturated fats such as nuts (walnuts, peanuts, almonds) as a snack, no more than one palm per day. If you eat too much That can cause weight to increase because the body receives more energy than necessary.

3. HDL-C (HDL-C), also known as good fat.

Factors that will reduce HDL cholesterol in the blood

● Heavy smoking. Less physical movement or lack of exercise Obesity.

Guidelines for taking steps to increase HDL cholesterol levels in the blood

● Weight loss in overweight and obese patients is approximately 5-10% of the initial weight. Body weight is within the normal range.

● Exercise at least 150 minutes per week.

● Eating foods that are a source of Omega-3 fatty acids such as fish, fish oil, flaxseed oil. soybean oil, etc.