Hyperlipidemia is a condition in which there is a high level of bad cholesterol (LDL), high level of triglycerides, or low level of good cholesterol (HDL). Eating is an important thing that patients must pay attention to in order to control the disease. Reveals the foods that should be eaten more and reduced or avoided first.
Hyperlipidemia or dyslipidemia is a condition in which there is a high level of bad fat (LDL), high triglycerides, or low level of good fat (HDL). Dyslipidemia is considered a major risk factor for atherosclerosis, such as coronary artery disease, cerebrovascular disease, etc. Normally, the body can create fat from the liver to use in necessary processes of the body, such as helping with digestion, creating various hormones. But if there is too much fat from food, has a genetic disease
Using drugs or substances that cause abnormal fat metabolism in the body can also lead to high blood fat.
What kind of blood fat values are abnormal?
Normal blood lipid levels vary depending on age and gender. In general, people over 20 years of age should have the following values:
- Total cholesterol : < 200 mg/dL
- LDL: < 130 mg/dL
- Triglycerides: < 150 mg/dL
- HDL: greater than 40 mg/dL in males and greater than 50 mg/dL in females.
Causes and risk factors of high blood fat
High blood fat can be caused by eating foods that contain too much fat, especially saturated fat and trans fat, not exercising, smoking, drinking alcohol, genetics, having certain diseases such as liver disease, pancreas, hypothyroidism, polycystic ovary syndrome, kidney failure, diabetes, or taking certain medications such as hormones or birth control pills, steroids, HIV medications, etc.
Risk factors for high blood fat include having a family history of high fat, being obese, eating unhealthy foods, drinking alcohol, smoking, etc.
Symptoms of high blood fat
In general, in the early stages, there are usually no symptoms. However, hyperlipidemia often has symptoms when there are various complications, such as symptoms of cerebrovascular disease, paralysis, or fatigue, chest pain from ischemia, etc. In people with hereditary hyperlipidemia, symptoms may appear such as fat on the skin, especially around the corner of the eye, or fat around the cornea. Hyperlipidemia is often associated with obesity. People who are overweight should therefore have their blood lipid levels checked regularly. However, people who are within the standard weight range may also have abnormal blood lipid levels.
How to take care of yourself when your blood fat is high
When high blood fat is detected, if the level is not very high, the doctor may recommend behavioral changes, such as avoiding foods high in cholesterol and saturated fat, such as fried foods, fatty meats, snacks, and bakery products. Emphasize eating a nutritious diet, exercise regularly, and control weight. However, if the amount of fat in the blood is very high or behavioral changes are ineffective, the doctor will consider prescribing lipid-lowering drugs to help reduce blood fat levels.
Foods for people with high cholesterol
- Lean meat, no skin
- Fish, especially sea fish, at least 3 meals a week.
- Egg whites are a high-quality protein, fat-free, and low-calorie.
- Use vegetable oils that contain polyunsaturated fatty acids (PUFA) in cooking, such as soybean oil, sunflower oil, safflower oil, corn oil, etc., to help reduce cholesterol levels. The recommended amount to consume is 10% of the energy needed per day, or about 2 teaspoons to 1 tablespoon per day.
- Use vegetable oils that contain monounsaturated fatty acids (MUFA) in cooking to help reduce cholesterol levels, such as canola oil, rice bran oil, and peanut oil. You should receive 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, or nuts. Eat unpolished grains, especially polished oats and products that contain beta glucan, which is a soluble fiber and helps reduce cholesterol levels.
- Vegetables and fruits should be eaten regularly. If you have diabetes, you should consult a nutritionist about the appropriate amount of fruits to consume per day.
- Various dried beans such as red beans, soybeans, mung beans, etc. and bean products that can replace meat such as tofu, soy protein, etc.
- Drink low-fat or skim milk and dairy products instead of full-fat ones.
- Eat a balanced diet with all five food groups.
High cholesterol, what not to eat / foods to avoid
- Meat with skin and fat, such as pork rinds, chicken wings, pork belly, etc.
- Animal organs such as brains, liver, stomach, etc.
- Egg yolks of various animals, such as fish eggs, shrimp eggs, 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, such as sweet potato in coconut milk.
- Vegetable oils that are high in saturated fatty acids สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน (Saturated Fatty Acid) include palm kernel oil, coconut oil, coconut milk, and do not eat foods that contain these fats, such as sweet potato in coconut milk, Chinese sausage, chocolate, various sausages, ice cream, fresh butter, and complete butter.
- Foods that contain trans fats, such as baked goods, bakery products, cakes, cookies, margarine, white butter.
Foods for people with high triglycerides
- Eat food such as rice, flour, taro, and sweet potatoes in the right amount for you.
- Eat whole grains and whole-grain products, such as brown rice instead of white rice and whole-wheat bread instead of white bread.
- Eat fruits that are not too sweet and have a lot of fiber regularly.
- Eat plenty of vegetables, especially leafy vegetables.
- If you want to eat dessert, you should choose desserts that are not too sweet, low in sugar and low in starch, such as boiled mung beans, tofu pudding, etc., and eat them once in a while.
- Lean meats such as fish, chicken breast, lean pork, etc. In addition, you should maintain your weight within the normal range.
High triglycerides, what not to eat / foods that should not be eaten
- Sweet desserts such as Thong Yip, Thong Yot, Foi Thong, and Khanom Chueam, etc.
- Baked goods such as cakes, cookies, sweet breads and breads with sweet fillings.
- Very sweet fruits such as durian, longan, sapodilla, custard apple, jackfruit, etc.
- Avoid using sugar in cooking. If sugar is necessary, use it sparingly.
- Alcohol, soft drinks and sugary drinks
- Foods fried in a lot of oil, such as fried dough sticks, omelets, fried bananas, fried potatoes, etc.
- Foods containing coconut milk, such as various coconut milk curries, desserts, sweet desserts, sticky rice, etc.
In addition, you can increase good fat by exercising regularly for 20-30 minutes, 3-4 times a week, focusing on resistance exercise, which helps to adjust blood fat levels, and maintaining body weight in the normal range. It also helps to increase HDL in the blood. Eat healthy food, avoid trans fat, and consume good fat, Omega 3, which can reduce the risk of coronary heart disease. Eat good fat, Omega 9. Sources rich in Omega 9 include olive oil, canola, peanuts, sunflower oil, sesame seeds, pistachios, almonds, avocado, etc. Quit smoking, limit the amount of alcohol you drink, or stop drinking alcoholic beverages.