High Cholesterol in the blood is one of the three dangerous diseases (besides diabetes and blood pressure). This disease is an indirect cause of promoting cardiovascular diseases, leading to an increasing mortality rate. According to a survey by the National Institutes of Nutrition, more than 29% of American adults have dyslipidemia.
Around the world, about 28 million people die every day from diseases related to cholesterol metabolism disorders. These cases account for more than 50% of all deaths. This is a dangerous disease, alarming in the current situation.
Hyperlipidemia often has no or very few symptoms, making patients subjective and underestimated when they have the disease. But over time, if the disease is not treated in time, it is very easy to have dangerous complications.
Therefore, we need to learn about this disease to protect our own health as well as that of our families and loved ones. Do you know what people with hyperlipidemia should and should not eat? Let’s find out with us.
1. What is High Blood Cholesterol?
High Blood Cholesterol(Hyperlipidemia) is also known as fatty blood or a disorder of the metabolism of lipids in the blood. This is a condition where the fat components in the blood have exceeded the allowable limit and lead to disorders of lipid metabolism functions in the blood.
The indicators of fat components in the blood such as: Total cholesterol below 5.2 mmol/L, LDL – Cholesterol below 3.3 mmol/, Triglycerides below 2.2 mmol/L, HDL – Cholesterol above 1.3 mmol/L are normal. When these indicators change higher, it shows that you are showing signs of high cholesterol.
High blood fat, if not treated in time, blood fat deposits in the artery walls, causing atherosclerosis, even cardiovascular diseases such as myocardial infarction, cerebrovascular accident…
2. Dangerous Complications of High Cholesterol
- Impaired liver function: High blood fat is one of the diseases with dangerous complications, excess index will cause diseases. In particular, the liver is damaged leading to reduced liver function, causing cirrhosis, even liver cancer.
- Risk of stroke: Once the blood fat components such as cholesterol and triglycerides increase, the blood fat will increase. Cholesterol is mostly synthesized in the liver, when this level is high, it will lead to diseases such as diabetes, atherosclerosis, reduced blood circulation, causing coronary artery occlusion and leading to myocardial infarction. High triglycerides will lead to Cushing’s syndrome, diabetes … causing acute pancreatitis.
- Pain in limbs: When there is a lot of fat in the blood, it will form a coating on the coronary arteries and peripheral arteries. Patients will feel pain, numbness in the hands and feet, especially when walking, and an increased risk of infection in the hands and feet.
3. Which Foods High Cholesterol Should Eat? Good Natural Food for People with Blood Fat
Diet plays an important role in controlling blood fat and reducing symptoms when blood fat is high. To reduce the amount of fat in the blood, it is advisable to start with a diet. The following foods are good for people with high cholesterol:
3.1. Whole Grains
Whole grains are a great choice for people with dyslipidemia. Especially in people with high cholesterol. Cereals help patients feel full for a long time, reducing the amount of food tolerated. In addition, the fiber in cereals has the effect of eliminating cholesterol from the body, optimally eliminating fat deposited in the vessel walls.
Whole grains include raw bread, cereals such as brown rice, oats… This cereal is especially recommended by doctors for people with blood fat. Brown rice is rich in carbohydrates and fiber but low in fat. Moreover, eating brown rice gives a feeling of fullness for a long time, which is good for weight loss.
3.2..Fish: Salmon, Mackerel, Carp, Tuna, Herring,… Vegetable oil
Some studies have shown that unsaturated fatty acids such as omega-3 and omega-6 have the effect of lowering cholesterol and helping to prevent cardiovascular diseases, while helping to regulate blood pressure. Therefore, in order to improve high blood fat, it is advisable to pay attention to a variety of fish and oils of vegetable origin that contain a lot of unsaturated acids.
Fish and fish oil contain omega-3 content, which is very good for people with cholesterol. It is recommended to eat fish 2-3 times per week to lower blood cholesterol. Vegetable oils such as soybean, corn, sesame, and peanut oils contain omega-6 also reduce blood cholesterol levels, and prevent cardiovascular complications. Vegetable oils can be sautéed or mixed with food every day. Limited use as frying.
Apples contain large amounts of pectin, a type of soluble fiber. According to the American Heart Association, adding soluble fiber to the diet will help reduce cardiovascular risk and lower bad cholesterol levels better than just adopting a low-fat diet. A daily apple supplement can reduce bad LDL cholesterol levels by 10% in just 6 weeks. You can chop apples and mix them with oats for sweetness – a good nutritious breakfast for people with high cholesterol.
Cucumber is not only effective in maintaining beauty, but also reduces the absorption of cholesterol by the body. The reason is because cucumber has a large amount of cellulose, which can inhibit the conversion of carbohydrates into fat in the process of nutrient metabolism.
Thanks to this, cucumber plays an important role in regulating lipid metabolism. Patients with high cholesterol are advised to eat 1 cucumber a day, this is a great way to control blood fat.
Many people believe that eating avocados with a greasy taste makes fatty blood disease worse. However, the fat in avocado is a monounsaturated fat that not only does not increase blood fat but also reduces bad cholesterol, increases good cholesterol.
The vitamins contained in avocado such as vitamin B5, B6, vitamin E, vitamin C help protect heart health, prevent stroke and other complications of fatty blood disease.
3.6. Soy Milk and Soy Milk Products
Soybeans contain many natural substances that help lower cholesterol such as trypsin inhibitors, phytic acid and saponins. These substances work similarly to the soluble fiber found in oats and apples. Most people with high blood pressure who add soy in their diet for a while see a marked reduction in unpleasant symptoms such as headache, chest tightness, dizziness, etc.
3.7. Vegetables and Fruits
Green vegetables, tubers and fruits are the low-fat, low-cholesterol food groups and contain abundant vitamins, minerals, and fiber. They will help limit the intestinal absorption of cholesterol.
Specifically, vitamins A and C in vegetables will reduce bad cholesterol and increase low cholesterol, and at the same time bring energy to the body’s activities. In addition, pectin in green vegetables also helps stimulate the digestive system. As a result, energy and fat will be metabolized better.
Almost all green vegetables and fruits: Tomatoes, garlic, legumes, spinach, amaranth, jute vegetables, bananas, strawberries, etc. contain a lot of fiber, which helps to eliminate cholesterol. In particular, apple is the best fruit, capable of absorbing excess cholesterol, maximally improving the condition of blood fat. Onions, mushrooms are also foods that help eliminate bad cholesterol and increase good cholesterol for the body.
Fruits such as lemons, oranges, grapefruits, and tangerines contain high levels of hesperidin, which helps reduce blood pressure very effectively. In addition, the pectin fiber contained in them will combine with limonoids, prevent atherosclerotic plaques, reduce bad cholesterol and lower blood fats.
Regular consumption of these citrus fruits is recommended to help balance cholesterol and fats in the blood.
3.8. White Meats: Chicken, Duck, Geese,..
If you only eat green vegetables and fruits, you can’t provide enough energy for the body. It is necessary to add white meat such as chicken, duck, swan, etc. Note that the skin of meat and animals should not be eaten.
Some spices contain high levels of vitamins, minerals and antioxidants. Many studies have proven that garlic, turmeric and ginger are especially effective in lowering cholesterol when eaten regularly. If you maintain the habit of eating one clove of garlic every day for 3 months, total cholesterol can be reduced by up to 9%.
In addition to lowering cholesterol, some spices also contain antioxidants that prevent LDL cholesterol from oxidizing, reducing the risk of plaque formation in the arteries. Spices like mint and cinnamon will add flavor to the dish and help you lower blood fat through the daily menu.
3.10. Drink a lot of Water
Water plays an important role in the process of excretion, whereby harmful substances are eliminated from the body. Therefore, people with high blood fat should pay attention to drink enough water to purify the body.
3.11. Green Tea is Beneficial for People with High Cholesterol
Research shows that drinking green tea every day can lower total cholesterol by up to 7mg/dL and bad cholesterol by up to 2mg/dL. Green tea reduces the production of LDL cholesterol in the liver and enhances the removal of LDL from the blood. In addition, the antioxidant-rich ingredients in green tea also help prevent LDL cholesterol from oxidizing and prevent the formation of plaque in the arteries.
The effect of reducing blood fat of green tea is due to its high content of flavonoids and catechins. These are substances that actively participate in the antioxidant process as well as control the production of cholesterol.
4. Some Dietary Principles for People with High Cholesterol
People with fatty blood need to ensure the following eating principles to reduce blood fat, prevent the risk of cardiovascular complications and blood pressure:
- Be on a saltless diet: Should reduce salt intake to less than 5g/day, use sparingly in cooking and avoid canned foods.
- Limit foods high in cholesterol: Limit these foods in daily meals such as: eggs (maximum 2 eggs/day), brain, liver, animal organs, red meat of all kinds (beef, meat). pig,…). Besides, replace animal fat with vegetable oils such as soybean oil, sesame oil, etc.
- Limit alcoholic beverages such as wine, beer: Because these drinks interfere with the treatment of fatty blood and accelerate the progression of the disease to hepatitis and cirrhosis.
- Limit sugar: Limit drinks or foods high in sugar such as candy, soft drinks, etc.
- Don’t eat too late: Eating too late in the evening when you’re going to bed causes cholesterol to not be digested and used, making it easy to accumulate causing atherosclerosis.
Fatty blood is increasingly common and tends to be younger. Therefore, regular check-ups for early detection of disease help timely treatment and effective prevention of complications.
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