6 ways to eat to help reduce blood fat

Cholesterol is a waxy substance found in the body’s cells. The body needs small amounts of cholesterol to make hormones, vitamins and substances to digest food. High blood fat is a condition of increased bad cholesterol (LDL) or triglycerides or both in the blood. High cholesterol can lead to heart disease and other health problems. Maintaining a healthy diet is one of the simple ways to control the index. Here are tips for choosing healthy foods.

Prioritize foods with low glycemic index

Choosing foods with a low glycemic index (GI) helps control both cholesterol and blood sugar. These foods cause sugar and cholesterol to be released into the blood more slowly, preventing sudden increases. Some typical varieties include legumes (chickpeas, lentils), nuts (almonds, walnuts) and whole grains (barley, oats, brown rice).

Increase omega-3 fatty acids

Omega-3 fatty acids are known for their anti-inflammatory properties, which contribute to healthy cholesterol control. Although fatty fish such as salmon, herring, and sardines provide abundant omega-3, some plant-based foods such as walnuts, flaxseeds, and chia seeds are also rich in this nutrient. For a delicious and heart-healthy meal, you can add chia or flax seeds to smoothies, sprinkle on salads or sweets.

Eat foods rich in fiber first

Starting each meal with fiber-rich dishes before moving on to richer dishes is helpful for people with high blood fat. Fiber supports digestion and prevents cholesterol absorption. This nutrient is found in green vegetables (broccoli, spinach, kale), fruits (apples, guava, strawberries), tubers (potatoes, sweet potatoes, beets). Enjoy a bowl of fiber-rich fruit and vegetable soup or a fresh salad to increase your feeling of fullness and be less tempted by high-cholesterol foods.

Avoid snacking

After a hearty breakfast or lunch, rest for a few hours to avoid snacking. This type of intermittent fasting prompts the body to burn stored fat, thereby reducing bad cholesterol levels. It also helps stabilize the digestive system, especially after consuming too many high-calorie foods.

Supplement foods rich in probiotics

Probiotics play an essential role in balancing cholesterol levels. Eating foods containing probiotics such as yogurt, pickles, and kimchi helps reduce cholesterol absorption in the intestines.

Avoid trans fats

Trans fats are those that have undergone hydrogenation – a transformation process used for solidification, preservation or refining. These fats are metabolized by the body differently than regular fats and not in a positive way. They reduce good cholesterol and increase bad cholesterol. This fat is found in popcorn, fried foods and fast foods.