10 foods that reduce blood fat, lower cholesterol, and keep your heart healthy.
When it comes to taking care of your heart health , choosing foods that reduce blood fat is an important starting point because some foods have properties that can effectively reduce bad cholesterol (LDL) and increase good cholesterol (HDL), as well as prevent the accumulation of fat in the blood vessels. Let’s see what foods you should eat.
What is the normal level of blood fat?
High blood fat is a major risk factor for cardiovascular disease. Knowing the normal values and how to take care of them correctly will help reduce the risk effectively.
Normal Blood Fat Levels – 4 Types You Need to Know
The doctor will check for four main types of blood fats. The normal values are as follows:
| Types of fat | Normal value (mg/dL) | meaning |
|---|---|---|
| Total cholesterol | Less than 200 | If it exceeds 240, it is very high risk. |
| LDL (bad cholesterol) | Less than 100 | The lower the better, preventing blood clots. |
| HDL (good cholesterol) | More than 60 | The higher the better, helps eliminate bad fat. |
| Triglycerides | Less than 150 | If it exceeds 200, you are at risk of heart disease. |
10 foods that reduce blood fat that you should have at home
OatmealOats are full of soluble fiber (Beta-glucan) that helps trap cholesterol in the intestines, reducing its absorption into the bloodstream, resulting in a natural decrease in LDL levels. Eating oats for breakfast regularly also helps you feel full longer, reducing snacking throughout the day.
AvocadoAvocado is rich in monounsaturated fat, which helps lower bad cholesterol (LDL) and increase good cholesterol (HDL). It is also high in potassium, which helps control blood pressure, and vitamin E, an antioxidant, helps protect blood vessels from inflammation.
Various beansAlmonds, walnuts, and pistachios are high in fiber and good fatty acids (Omega-3, Omega-6) that help lower blood fat. Snacking on a handful of nuts a day can help lower cholesterol levels and reduce the risk of heart disease.
SalmonSalmon is an important source of omega-3 fatty acids, which help lower blood triglycerides, reduce inflammation of blood vessels, and help prevent platelet aggregation, which improves blood circulation. It is recommended to eat salmon or fish that contain omega-3 at least twice a week.
Olive oilOlive oil is high in good fats and polyphenols, which have anti-inflammatory properties, reduce fat accumulation in the blood vessels, and lower bad cholesterol (LDL). You should choose Extra Virgin olive oil and use it in the right amount, such as in salads or stir-fries.
Dark green leafy vegetablesKale, broccoli, spinach, and other green leafy vegetables are high in antioxidants, vitamin C, and fiber, which help prevent the buildup of fat in the arteries and reduce inflammation. They also help control weight and keep blood vessels healthy.
BerriesBlueberries, strawberries, and raspberries are rich in fiber and polyphenols that help reduce fat absorption in the intestines, lower cholesterol, and have antioxidants that help slow down the deterioration of blood vessels and body cells.
soybeanSoybeans and soy products, such as tofu and soy milk, contain plant-based protein that can help lower blood cholesterol and triglycerides. Several studies have shown that eating at least 25 grams of soy protein per day can lower LDL cholesterol by about 5-6%.
garlicGarlic contains allicin, which helps reduce cholesterol production in the liver, reduces the adhesion of fat in the blood vessels, and has anti-inflammatory properties. It helps prevent cardiovascular disease. You should eat 1-2 cloves of fresh garlic per day for the best results.
green teaGreen tea contains catechins that help inhibit the absorption of fat in the intestines, reduce cholesterol and triglycerides in the blood, and also help increase the body’s energy metabolism, help control weight, and strengthen the heart.
Eating foods that reduce blood fat, along with regular exercise, getting enough sleep, and reducing stress in daily life will help strengthen your heart and reduce the risk of cardiovascular disease in the long run. Start taking care of yourself today for good health in the เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง future.
Menu for reducing blood fat
1. Brown rice + vegetable soup
- Reason: Brown rice is high in fiber, which helps reduce fat absorption.
- Gaeng Liang is a dish made with a variety of vegetables, such as zucchini, pumpkin, mushrooms, and betel leaves. It is high in fiber and calories and does not contain coconut milk.
2. Riceberry + Grilled fish + Mackerel chili paste + Fresh vegetables
- Reason: Mackerel contains Omega-3, which helps reduce bad fat and increase good fat.
- The chili paste does not contain coconut milk and should be eaten with fresh vegetables such as cucumber, carrot, and yardlong beans to add dietary fiber.
3. Chicken breast salad + 1 boiled egg + clear salad dressing
- Reason: Low-fat chicken breast, boiled eggs provide good protein, but should not exceed 1 egg/day.
- It is recommended to avoid creamy salad dressings and add grains such as quinoa or flaxseed to the salad.
4. Brown rice porridge with pumpkin + mushrooms + tofu
- Reason: Tofu is a plant-based protein and has no cholesterol.
- Pumpkin provides the body with antioxidants and is a source of beta-carotene.
5. Unsweetened soy milk + boiled 5-color beans (snack or snack)
- Reason: Nuts are good fats, high in fiber, and help lower LDL.
- No sugar and no fried dough sticks.
Exercise
- Aerobics: walking, running, swimming 150 minutes/week
- Muscles: Weightlifting 2-3 times/week
- Daily activities: Use the stairs instead of the elevator.
What causes high blood fat?
Uncontrollable factors
- Genetics: Family history of high cholesterol
- Age: Older adults are at greater risk.
- Chronic diseases: diabetes , hypothyroidism, kidney disease
Controllable factors
- Wrong type of food: Eating fried, fatty, sweet, and salty food.
- Lack of exercise: HDL decreases, LDL increases
- Overweight: BMI over 25 is at risk of high cholesterol.
- Smoking: Destroys HDL, Increases LDL
- Drinking too much alcohol: increases triglycerides
Further advice
- Reduce your intake of fried foods, fatty foods, animal organs, and red meat.
- Avoid coconut milk, condensed milk, butter, margarine.
- Choose cooking methods such as boiling, grilling, or baking instead of frying.
- Exercise 30 minutes/day and get enough sleep.
- Blood tests should be done every 6 months to assess your body’s lipid levels.