The best way to reduce blood fat
Health Department of Fars News Agency: After water and protein, fats are the third component of the body and are considered the most important source of energy storage in the body. Fats in the blood are divided into two groups: triglycerides and cholesterol. Maybe this question is in your mind, what is meant by blood fat? In this regard, it should be said that blood fat is an increase in the amount of triglycerides or cholesterol from their normal amount in the blood. The amount of these substances in the blood increases as a result of food consumption more than the required amount when there is a disorder in fat metabolism.
What are the risks of high blood pressure?
An increase in blood lipids by accumulation in the walls of the vessels leads to their narrowing and therefore increases the risk of stroke, chest pain and blood clots. Timely and appropriate treatment of increased blood lipids can not only prevent coronary artery stenosis, but can also prevent its progression and even improve it.
At what age should we test our blood lipids?
If your blood fat level is normal, every 5 years from the age of 20 onwards, and if your blood fat level is high, you should test your blood fat every two to six months. In order to remove the fat in the food, it is necessary to perform the blood lipid test after fasting for 12 to 14 hours; This increases the accuracy of the test.
Some recommendations for taking care of blood lipids:
Be aware that thin people also have high cholesterol.
The risk of cardiovascular disease and heart attack can be reduced by making dietary changes that reduce blood fat.
You should carefully check your daily meals. Do this even when eating out.
Choosing low-fat foods does not mean eating only bread and water; You can eat a variety of delicious foods. Making the following changes in your diet can help reduce blood fat levels.
Boil, steam, or grill foods instead of frying them.
Use low-fat varieties instead of cheese and high-fat milk.
Limit the consumption of sweets, cookies, cakes, high-fat dairy products such as milk, cheese and butter, biscuits, chips, puffs, sausages, hamburgers, sausages, ice cream, pizza, egg yolks, black liver, brain and syrup, etc. do.
Use lean parts of the meat and remove all visible fat. Use more chicken and fish.
Use garlic in your diet. Raw or slightly cooked garlic in the amount of one to two cloves per day has a good effect.
Consumption of garlic can also reduce blood pressure in addition to fat.
Increase the consumption of vegetables such as lettuce and carrots and fruits such as apples, apricots, pears, oranges, lemons, grapefruits and strawberries.
In general, all plant foods such as vegetables, legumes, and grains are free of cholesterol, but among them, substances such as barley, pumpkin, dill, and garlic show a much stronger anti-cholesterol effect, and soy also reduces blood cholesterol.
Increase the consumption of bread and whole grains, legumes and all kinds of beans, lentils and cobs, etc.
Increase the consumption of unroasted and unsalted nuts and seeds, especially almonds and walnuts.
Eat two apples or oranges, a few strawberries daily, especially after meals, which will reduce the absorption of cholesterol consumed with food.
Be sure to eat vegetables or a salad made with lots of carrots and olive oil (one tablespoon) with your meal.
Reduce the consumption of eggs to three per week.
Do not eat shrimp, heart, giblets and guts and brains.
It is forbidden to use cream and butter. In addition, avoid animal oils and solid oils and use olive, sunflower, soy and peanut oils.
People with high blood cholesterol and heart patients should not consume coconut oil and palm oil.
Of course, it should be emphasized that although some of the mentioned items increase the level of blood fat, this does not mean that they should not be consumed at all. For example, buy low-fat or fat-free milk, cheese, and yogurt, or reduce the consumption of eggs, ice cream, and cheese to twice a week.
On the other hand, a suitable diet can play an important role in reducing heart disease; There are other things that must be observed; So, in order to have a healthy heart, you must reduce your stress.
Quit smoking. If you smoke and your blood cholesterol is high, you are more likely to develop cardiovascular diseases.
Keep your weight in the ideal range. If you are overweight, try to lose weight according to the opinion of a nutritionist.
Exercise regularly. Exercise helps to lose weight and strengthen the heart. Of course, consult your doctor about exercise and its type.
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