How to reduce blood fat by yourself is important for patients with high blood fat (Hyperlipidemia) to be familiar with. Because having a blood fat level that is higher than normal may cause patients to be at risk of serious complications such as ischemic heart disease and stroke.
Hyperlipidemia is a condition in which the blood in the body has a large amount of fat, such as cholesterol and triglycerides, accumulating. Which increases the risk of blood vessels becoming clogged. The main treatment for this condition is medication along with changing the patient’s daily behavior.
If you want to reduce blood fat to maintain good health and reduce the risk of serious diseases, you can follow the following methods by yourself.
No trans fat: Trans fat is an oil that has undergone a fat restructuring by adding hydrogen to make. It stable and extend its shelf life, and not easily become rancid. Foods that contain trans fat include cookies, cakes, donuts, baked goods, UFABET and beverages mixed. With non-dairy creamer, such as instant coffee and canned coffee. Regular consumption of foods that contain trans fat increases the level of bad fat in the body. Therefore, refraining from eating foods that contain trans fat will help reduce the level of bad fat in the body.
Exercise: Regular exercise is a way to reduce blood fat on its own. It helps burn fat very well because it helps increase the production of good fat. Which transports fat out of cells and to the liver for decomposition, reduces fat accumulation in blood vessels. And helps reduce blood sugar levels. Thus reducing the chances of heart disease and other diseases. For those with high , exercise to reduce fat should include aerobic exercise and resistance exercise regularly. At least 5 times a week, at least 30 minutes each time, and continuously for at least 8 weeks.
Change your eating behavior: People who are starting to reduce their blood fat should reduce their intake of foods that are high in fat. Especially saturated fat, trans fat, and sugar, which are food groups that can increase the body’s cholesterol levels.
Sources of food that are high in saturated fat include pork, beef. And cow’s milk or products made from cow’s milk that contain fat. Foods that are often high in trans fat include margarine and various sweets.
In addition, in addition to reducing the amount of food with fat and sugar. Increasing the intake of foods that help reduce blood fat may also help reduce blood fat. The groups of nutrients that should be increased in the intake include omega-3, dietary fiber, and monounsaturated fatty acids.
Food groups that are often rich in these nutrients include olive oil , canola oil, almonds, cashews, avocados, oats, salmon, and kidney beans.
Drink enough water: How to reduce blood fat by yourself by drinking water in an amount sufficient for the body’s needs. It has many positive effects, such as drinking water before meals, reducing appetite. And sweets, so you don’t eat too much food or sweet drinks, which can cause fat to accumulate. Water also helps stimulate the body’s fat burning process effectively.
Avoid or limit the amount of alcoholic beverages you drink: Drinking alcoholic beverages can increase your body’s cholesterol and triglyceride levels. Therefore, people who regularly drink alcoholic beverages should avoid them or limit their intake to a suitable amount.