High blood fat, or dyslipidemia, is a common condition that occurs when lipid parameters are disrupted. This can lead to increased triglycerides, decreased HDL, or increased LDL. Dyslipidemia is often caused by an unhealthy diet, which can increase the risk of disease progression.
To manage high blood fat levels, individuals should follow certain nutritional principles. These include increasing soluble fiber intake, limiting saturated and trans fats, consuming nuts and seeds, limiting sugar intake and increasing plant protein from soybeans.
Increasing soluble fiber intake can help lower bad cholesterol levels in the body. Foods that are high in soluble fiber include apples, raspberries, citrus fruits, oats and brown rice. It is recommended to consume 10-25 grams of soluble fiber daily.
Limiting saturated and trans fats is crucial as these unhealthy fats can raise bad cholesterol levels while lowering good cholesterol levels. Foods that should be avoided include animal fat, red meat, sausages bacon palm oil coconut oil whole milk and fried foods.
Nuts and seeds such as almonds walnuts chia seeds are high in fiber omega-3 fatty acids unsaturated fats which work together to reduce blood triglycerides. These foods can be included in a healthy diet to help stabilize blood cholesterol levels.
Limiting sugar intake is also important as sugar from candies soft drinks can convert into triglycerides leading to an increase in blood triglycerides small changes like replacing sugary drinks with water can help reduce triglyceride levels.
Finally increasing plant protein from soybeans can help reduce LDL cholesterol and triglycerides in the blood consuming soybeans original minimally processed form such as boiled soybeans or soymilk is recommended for individuals with dyslipidemia .
