Diet of animal meat, why is blood fat still high?

Specialist Doctor 1 Dinh Tran Ngoc Mai, Department of Nutrition - Dietetics, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, said that currently high blood fat is very common. To control and treat blood fat, building a scientific diet plays a very important role. Typically, for patients with dyslipidemia, who have not reached the threshold for medication, have not had high blood pressure, cardiovascular disease, heart attack, or diabetes, if they change their diet and maintain exercise, after 2-3 months, their blood fat index will return to normal levels.

Many types of high blood fat

High blood fat is divided into many types such as cholesterol, LDL cholesterol, HDL cholesterol, triglycerides... For patients with high blood fat, it is necessary to pay attention to which component in the blood fat index is disturbed, whether the diet is correct, weight control, and exercise lifestyle is sufficient. In cases with genetic factors, in addition to changing the diet, medication and intervention are needed.

Excess consumption of fruits and fruit juices can increase blood triglycerides.

"Many people think that to reduce blood fat, they need to abstain from fats and animal proteins, but this is not enough. In reality, there are patients who say they eat very sparingly but their blood fat is still high. When taking a careful medical history, it is noted that the patient drinks about 2 cans of beer a day... Consuming a lot of alcohol will increase triglycerides in the blood," Dr. Mai shared.

According to Dr. Mai, the diet for people with high blood fat needs to be balanced and harmonious with the three groups of protein, sugar, and fat. If you only abstain from animal fat (saturated fat) but consume alcohol or groups of sugars and starches that are quickly absorbed such as fruits, refined bread, sweets, soft drinks, processed foods... it can still cause high blood fat.

"If consumed in excess, fructose in fruits and juices can increase triglycerides in the blood. However, many overweight people with high blood fat mistakenly think that they only need to avoid fat, so eating a lot of fruits and foods in the carbohydrate group still causes high blood fat," Dr. Mai shared.

For people with total lipid disorders, it is necessary to review the diet, especially whether the fat group is balanced. For example, a person weighing 60-65 kg, consuming 2,000 calories per day, the amount of fat consumed is about 50-60 g per day. Including saturated fat such as chicken, beef, fish, shrimp, squid, whole milk, cheese... accounting for about 150-200 g, unsaturated fat such as vegetable oil (olive, peanut oil...) about 2 spoons, minimizing trans fat (cookies, fried foods, processed foods...).

What should I eat to reduce bad fat in my blood?

Nutritionist Nguyen Thu Ha (South Saigon International General Hospital) said that to reduce bad fat in the blood, one can focus on a healthy diet and lifestyle changes.

A diet rich in fiber. Soluble fiber can reduce the absorption of bad fats, especially cholesterol into the blood, and insoluble fiber slows down digestion, making you feel full longer. Fresh vegetables, whole grains: oats, quinoa, millet, chia seeds, flax seeds, walnuts, soybeans... and some fruits rich in fiber and low in sugar such as guava, apples, avocado, oranges, figs, kiwi, berries...

Increase good fats. Fat is a component of nerve tissue, cell membranes, is an environment that helps dissolve and transport vitamins, is a source of energy for the body and helps maintain body temperature. You should maintain a moderate amount of fat consumption and increase your choice of eating unsaturated fats such as omega-3 and omega-6. Fish, olive oil, flaxseed oil, sesame oil, peanut oil... are sources of good fats.

Limit foods high in bad fats. Reduce foods high in bad fats, such as processed foods, fast foods, red meat and dairy products high in fat, cheese, cream, margarine, lard; processed meat products such as sausages, lean ham, canned fish, canned meat...

Reduce foods high in sugar. For people with high blood fat, limiting sugar and foods rich in sugar is important. Avoid processed foods high in sugar such as sweets, soft drinks, tea, dried fruits... Because when there is excess sugar in the body, it will be converted into fat.

Source: https://thanhnien.vn/vi-sao-an-uong-kieng-thit-dong-vat-ma-mo-mau-van-cao-185241214093229261.htm