Keypoint:
- Some of the factors that will cause ‘High blood fat’ comes from daily living habits. and inappropriate food choices
- If you change your health behavior and food choices appropriately. Control the amount and type of fat in food. It can help control blood fat levels.
- 5 ways to reduce blood fat by yourself Start by adjusting your diet. Exercise regularly, quit smoking, limit alcohol consumption. and practice stress management
Our blood has many components, one of which is fat, which consists of cholesterol and triglycerides. It has an important role in making hormones. production of new cells absorption of vitamins and the creation of cell membranes
But if the health check is found to have high blood fat levels. or having high LDL cholesterol and too high triglycerides will be harmful to health which is at risk of developing serious diseases
Dr. Phuriphong Buapradit, Doctor of Internal Medicine Samitivej Hospital Explain that high blood fat or abnormal blood fat levels (Dyslipidemia) is a condition with high levels of bad cholesterol (LDL) and high triglycerides. or low levels of good cholesterol (HDL). Abnormal blood lipids are considered the main risk factor for hardening of the arteries, such as coronary artery disease. Coronary artery disease, etc.
Normally, the body can make fat from the liver to use in necessary body processes, such as helping with digestion. Create various hormones, but if too much fat is eaten from food have a genetic disease Using drugs or various substances that cause abnormal fat metabolism in the body can cause hyperlipidemia.
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Easily check for “cerebrovascular disease” by yourself.
High blood fat What type of fat is it?
High blood fat is an important cause of heart disease and stroke. The fat accumulates in the arterial walls until plaque forms, blocking the flow of blood. It causes blood vessels to harden and narrow. As a result, blood flow becomes more difficult. When a heart attack occurs, it can lead to death.
as well as cerebrovascular disease (Stroke: Stroke) High blood fat causes fat to accumulate in the brain arteries as well. When the blood vessels in the brain are severely narrowed, it can cause a stroke or blockage. Resulting in paralysis or paralysis. If it is very severe, it can lead to death.
There are many types of fat in the blood. There are both good and bad types for the body. This can be known from the blood lipid test results. The person doing the test must abstain from eating. 8-12 hours before the test, which will reveal the various lipid values as follows:
- Total cholesterol is the total cholesterol in the body. Including both HDL, LDL and non-HDL types.
- Low density lipoprotein (LDL) is a type of bad cholesterol. If this type of fat is high, it will accumulate on the artery walls. Makes blood vessels narrower abnormal blood flow brittle blood vessels Risk of rupture and narrowing Fat clogs the arteries.
- High density lipoprotein (HDL) is a type of good cholesterol. It helps to use cholesterol. Reduce the accumulation of fat in the arteries.
- Non-HDL is the result of Total cholesterol minus HDL and therefore consists of LDL and other types of fats such as very-low-density lipoprotein (VLDL), which also includes Triglycerides. Because triglycerides It can accumulate in the arteries and cause narrowing of the arteries and other negative effects similar to LDL. Therefore, it is classified as a type of bad fat.
Quick check! How much is the blood lipid value? abnormal
Normal blood lipid values vary according to age and gender. In general, in people over 20 years of age, it should be worth
- Total cholesterol : < 200 mg/dL
- LDL: < 130 mg/dL
- Triglycerides: < 150 mg/dL
- HDL: more than 40 mg/dL in males and more than 50 mg/dL in females.
Risk factors for developing high blood fats
Hyperlipidemia can be caused by eating too many fatty foods. Especially saturated fat and trans fat. Lack of exercise, smoking, drinking alcohol, heredity, having certain congenital diseases such as liver disease, pancreas, and hypothyroidism. Multiple ovarian cysts, kidney failure, diabetes, or use of certain drugs such as hormones or birth control pills, steroids, antiretroviral drugs, HIV, etc.
Risk factors for developing high blood fat such as having a history of high fat in the family, being obese, eating food that is not nutritious, drinking alcohol, smoking, etc.
What will happen if I let my blood fat be high?
If allowed to have hyperlipidemia Will cause the accumulation of fat in the blood vessel walls. This may cause various dangerous complications as follows:
- ischemic heart disease
- Stroke
- cardiac arrest
- Kidney disease
Food for those who have high cholesterol
High cholesterol, what should I eat?
- Lean meat, no skin attached.
- fish, especially sea fish At least 3 meals a week
- Egg whites are good quality protein, have no fat and are low in calories.
- Use vegetable oils that contain polyunsaturated fatty acids. (Polyunsaturated Fatty Acid=PUFA) in cooking, such as soybean oil. sunflower oil Safflower oil Corn oil, etc., to help reduce cholesterol levels. The recommended amount is 10% of your daily energy needs, or about 2 teaspoons to 1 tablespoon per day.
- Use vegetable oils that contain monounsaturated fatty acids. (Monounsaturated Fatty Acid=MUFA) in cooking To help reduce cholesterol levels, such as canola oil, rice bran oil, and peanut oil, you should get 10-15% of your daily energy needs. Or about 1-2 tablespoons per day. You may eat this type of fat in the form of peanuts, peanut butter, and nuts (Nut). Eat whole grains. Especially refined oats and products that contain beta glucan (Beta glucan), which is a type of soluble dietary fiber (Soluble fiber) and helps reduce cholesterol levels.
- Vegetables and fruits should be eaten regularly. If you also have diabetes You should consult a nutritionist. to the appropriate amount of fruit to consume per day
- Dried beans such as red beans, soybeans, mung beans, etc. and bean products instead of meat such as tofu, agricultural protein, etc.
- Drink low-fat or fat-free milk and dairy products. Instead of full fat type
- Eat food from all 5 food groups.
High cholesterol, what should you not eat?
- Meat with skin on and fat such as pork caps, chicken wings, pork belly, etc.
- Animal organs such as brain, liver, stomach, etc.
- Egg yolks of various animals such as fish eggs, shrimp oil, if you want to eat the whole egg You should eat no more than 3 eggs per week.
- Vegetable oils that are high in saturated fatty acids (Saturated Fatty Acid) include palm kernel oil. Coconut oil, coconut milk, and do not eat foods that contain these fats as ingredients, such as mashed curry.
- Vegetable oils that are high in saturated fatty acids (Saturated Fatty Acid) include palm kernel oil. Coconut oil, coconut milk, and do not eat foods that contain these fats as ingredients, such as mashed curry, Chinese sausage, chocolate, various sausages, ice cream, fresh butter, whole butter.
- Foods that contain trans fats such as baked goods, bakery items, cakes, cookies, margarine, shortened butter.
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Foods for people with high triglycerides
high triglycerides Foods that should be eaten
- Eat rice, flour, taro, and oil in appropriate quantities for yourself.
- Eat grains and grain products that are not refined until they are white, such as eating brown rice instead of white rice. Whole wheat bread instead of white bread
- Eat fruits that are not too sweet and have a lot of pulp regularly.
- Eat a lot of vegetables, especially leafy vegetables.
- If you want to eat dessert You should choose desserts that are not too sweet. Add less sugar and less starch, such as mung beans boiled in sugar, bean curd, etc., and eat them only once in a while.
- Lean meats such as fish, chicken breast Lean pork, etc. In addition, you should maintain your body weight within the normal range.
High triglycerides, what should you not eat?
- Desserts such as Thong Yip Thong Yod, Foi Thong, syrup, etc.
- Various baked goods such as cakes, cookies, sweet bread, and bread with various sweet fillings.
- Very sweet fruits such as durian, longan, sapodilla, custard apple, jackfruit, etc.
- Avoid using sugar in cooking. If you must use sugar, use it sparingly.
- Alcohol, soft drinks, and sugary drinks
- Foods that are fried in a lot of oil, such as Patongko, omelet, bananas, fried potatoes, etc.
- Foods that contain coconut milk, such as various coconut milk curries, desserts, various soup curries, moon sticky rice, etc.
Reduce blood fat by yourself
High blood fat can be caused by many reasons, including food, alcohol, and certain diseases or conditions. Reducing blood fat therefore begins with behavior modification. and reduce risk factors that may increase LDL cholesterol and triglycerides in the blood This can be done with these 5 methods.
1. Adjust the food menu
- Limit or reduce your intake of saturated fat. Saturated fat is found mainly in red meat. processed meat and dairy products For example, beef, pork, lean meat, sausage, ham, milk, butter, cheese, etc.
- Avoid eating foods that contain trans fats. Most trans fats come from vegetable oils that have been hydrogenated to make the oil more stable and last longer. They are often found in creamers, margarines, and are often ingredients in foods such as cookies, cakes, pies, and donuts.
- Add Omega 3 (Omega3). Omega 3 is a type of polyunsaturated fatty acid. It has benefits for heart health, blood pressure, and blood vessels. It will help increase good HDL cholesterol, reduce LDL bad cholesterol, and help reduce triglycerides.
- Foods rich in omega 3 such as salmon, mackerel, snakehead fish, catfish, barracuda, eagle bream, sea bass, tilapia, walnuts, flax seeds.
- Add soluble fiber. There are 2 main types of fiber or dietary fiber: insoluble fiber and soluble fiber, which are both beneficial to the body. Types that do not dissolve in water are beneficial to the digestive system. While the water-soluble type reduces sugar absorption and reduces blood cholesterol. Sources of insoluble dietary fiber include green leafy vegetables, Chinese cabbage, spinach, fruits such as guava, prunes, brown rice, beans, sunflower seeds, pumpkin seeds, etc.
- Sources of water-soluble dietary fiber found in foods such as red beans, Brussels sprouts, apples, pears, black sesame seeds, oats, barley, brown rice, corn, millet, sunflower seeds, black beans, etc.
- Increase the intake of adequate protein foods. Protein helps repair worn-out parts of the body. and helps strengthen muscles You should focus on eating low-fat protein from natural foods such as fish, skinless chicken, egg whites, tofu, etc. Getting enough protein along with exercise will help build and strengthen muscles. In the long run, it will help increase the body’s metabolism of energy and fat.
Increasing or decreasing food intake should be advised by a medical professional. To be applied in accordance with the physical condition Disease or complication and the daily lifestyle of the individual
2. Exercise regularly.
Regular exercise increases energy metabolism. And helps stimulate the creation of high-density lipoproteins, or good cholesterol (HDL), which transports fat out of the cells and back to the liver to be broken down and eliminated from the body. Increasing good fats will help reduce the chance of fat accumulation (Plaque) within the arteries. And exercise for health should be done at least 30 minutes a day, 5 days a week, or 150 minutes per week. You can start easily from jogging or walking quickly. to cardio exercise and sports.
3. Quit smoking
Smoking is one of the causes of increased LDL cholesterol levels and makes it more difficult for blood to flow through the effects of carbon monoxide binding to oxygen in the blood. Make the blood more viscous Blood clots form more easily. For people who want to reduce blood fat Quitting smoking will help reduce the stimulation of LDL bad cholesterol, increasing blood and blood vessel health.
4. Limit the amount of alcoholic beverages.
Drinking too much alcohol is one of the causes of increased triglycerides. And in the process of eliminating alcohol from the body, the body reduces fat burning. People who want to reduce blood fat should refrain from drinking alcoholic beverages. Or limit the amount to 1 drink per day for women and 2 drinks per day for men (1 drink means 1 can of beer, 350 ml., 1 glass of wine, 150 ml., 1 shot of liquor, 45 ml. )
5. Practice stress management.
When stress occurs, the body produces the hormone cortisol (Cortisol) to cope with stress. In people who have accumulated chronic stress, it may cause the body to produce more LDL cholesterol. In addition, receiving test results for having high blood lipids Then you have to change your behavior and food. Stress may cause you to be unable to adjust your lifestyle according to your doctor’s advice.
Stress management is therefore one way to help reduce blood fats more successfully. which can be done from Relaxing your mind by doing activities you like, watching movies, listening to music, planting trees, cooking, making art, exercising, or if you have accumulated a lot of stress, you should consult with a psychology expert along with adjusting your behavior to reduce blood fat.
refer:Bangkok Hospital ,Samitivej Hospital ,Nakhonthon Hospital
2023-12-30 12:39:38
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