How can I prevent high blood fat through diet?

Answer:

Blood fat—comprising cholesterol and triglycerides—plays a key role in cardiovascular health. When levels become abnormally high or low, the condition is known as dyslipidemia or a lipid disorder. Elevated levels of "bad" cholesterol and triglycerides can silently build up on artery walls, forming plaques that narrow blood vessels and hinder blood flow. In contrast, "good" cholesterol helps transport excess cholesterol from the bloodstream back to the liver for processing, reducing harmful buildup.

Those at higher risk of lipid disorders include people with sedentary lifestyles, diets rich in fried foods and animal fats, excessive alcohol intake, chronic stress, and irregular sleep habits. Genetic factors, abdominal obesity, older age, and pre-existing medical conditions can also increase susceptibility.

To help prevent high blood fat, it is important to adopt healthy dietary and exercise habits. Experts recommend:

- Eating more plant-based foods: Prioritize vegetables, fresh fruits, and whole grains like brown rice and whole wheat bread. Include lean meats, skinless poultry, and oily fish (such as salmon or mackerel), aiming for at least two servings of fish per week.

Whole grain bread with eggs and tomatoes. Illustration photo by Pexels

- Choosing foods rich in omega-3 fatty acids: Good sources include salmon, mackerel, herring, walnuts, and almonds. While omega-3s do not lower "bad" cholesterol, they support heart health by helping reduce blood pressure.

- Exercising regularly: Moderate physical activity can boost HDL, a type of good cholesterol. Aim for at least 30 minutes of exercise five times a week, or aerobic workouts lasting 20 minutes three times a week.

- Losing excess weight: Being overweight can raise cholesterol levels, so weight management is crucial for those who are overweight or obese. Seek medical advice before beginning a weight-loss program.

- Limiting saturated fats and cholesterol-heavy foods: Cut back on animal fat, full-fat dairy products, and fatty cuts of duck or goose. Avoid baked goods made with egg yolks or saturated fats.

- Avoiding processed and high-fat foods: Reduce intake of organ meats (like liver and kidneys), processed meats (such as sausages and cold cuts), and foods cooked in saturated oils like coconut oil, palm oil, or almond oil. Limit margarine, fried foods, fast food, and instant noodles.

- Quitting smoking and reducing alcohol intake.

Dr. Doan Du Manh

Vietnam Vascular Disease Association