High blood fat or Hyperlipidemia is a major risk factor for cardiovascular disease. If blood fat levels are not controlled to be normal. It can lead to stroke, ischemic heart disease, or heart failure. Changing your lifestyle and choosing good foods can help reduce blood fat and prevent serious diseases. When the body has too much fat in the blood, such as cholesterol and triglycerides. It increases the risk of obesity, high blood pressure, cardiovascular disease, heart disease, heart attack, etc.
High cholesterol and high triglycerides are often caused by the following:
- Eating foods high in trans fats, saturated fats and sugar, such as: Fast food or fast food, Processed meats such as ham, sausage, bacon, Fatty meats such as pork, beef, lamb, Desserts such as cookies, cakes, and toasts topped with condensed milk, Margarine, Creamer, Fried foods such as fried meatballs and French fries, etc.
- Little or no physical activity
- Smoking and drinking alcohol
How to reduce blood fat without relying on drugs can be done by adjusting your lifestyle as follows:
Eat foods that contain good fats: Eating foods high in unsaturated fats, such as olive oil, avocados, and fatty fish like salmon. Or mackerel, can help lower your bad cholesterol (LDL) and increase your good cholesterol (HDL) สมัคร ufabet กับเรา รับโบนัสทันที, which can reduce your risk of heart disease and stroke.
Increase your fiber intake from vegetables and fruits: Green leafy vegetables, fruits. And whole grains are good sources of fiber, which helps lower blood fat levels. Soluble fiber, in particular, such as oats, beans, and fruits like apples and oranges. Helps improve digestion and reduces the absorption of fat into the bloodstream.
Exercise regularly to help reduce triglyceride levels and help create good cholesterol (HDL). If it is moderate intensity exercise such as jogging, brisk walking, aerobics, you should do about 150 minutes per week. If it is high intensity exercise such as fast running, fast cycling, you should do about 75 minutes per week.
Reduce consumption of foods high in saturated fat and sodium: Reducing your intake of saturated fat from high-fat meats and full-fat dairy products can help lower your bad (LDL) cholesterol levels. You should also avoid foods high in sodium, such as processed foods and fast food. As sodium affects blood pressure and can increase your risk of heart disease.
Reduce your alcohol intake: Drink no more than 14 standard drinks per week, and don’t drink too much alcohol at one time.
Lose weight and maintain a healthy weight: Losing weight that is above the standard or overweight will help reduce blood fat and the risk of heart disease. A healthy weight will help the heart work more efficiently. Diet control and exercise together are the best way to lose weight sustainably.
Quit smoking because the toxins in cigarette smoke, such as nicotine and carbon monoxide, will cause the body to have a lower level of good fat (HDL), increase the level of bad fat (LDL) and triglycerides, and may also cause blood circulation problems and affect the heart and blood vessels.