Complete information about blood lipids
Today, in this section, we are talking about blood fat. Blood fat is not a disease, but if it is not controlled, it makes a person miserable and causes dangerous diseases. Therefore, blood fat should be controlled, and a diet is recommended for those suffering from blood fat. We eat together.
Fats in the blood are divided into two groups: triglycerides and cholesterol. Maybe this question is in your mind, what is meant by “blood fat”?
What do you know about cholesterol?
In this regard, it should be said that blood fat is an increase in the amount of triglycerides or cholesterol from their normal amount in the blood. The amount of these substances in the blood increases as a result of eating more than the required amount or when there is a disturbance in fat metabolism.
What are the risks of increased blood fat?
An increase in blood lipids by accumulation in the walls of the vessels leads to their narrowing and therefore increases the risk of stroke, chest pain and blood clots. Timely and appropriate treatment of increased blood fat can not only prevent coronary artery stenosis, but can also prevent its progression and even improve it.
At what age should you test blood lipids?
In general, the general public should test their blood lipids from the age of 20. If your blood lipid levels are normal, you should test your blood lipids once every five years (from the age of 20), and if your blood lipids are high, every two to six months. In order to eliminate the effect of fat in food, it is necessary to test blood lipids after 12 to 14 hours of fasting. This increases the accuracy of the test.
Some recommendations for taking care of blood lipids:
– Be aware that thin people also suffer from high cholesterol.
– The risk of cardiovascular disease and heart attack can be reduced by making dietary changes that reduce blood fat.
– You should carefully check your daily food. Do this even when eating out.
Choosing low-fat foods does not mean eating only bread and water. You can eat a variety of delicious foods.
Making the following changes in your diet can help reduce blood fat levels:
– Instead of frying food, boil, steam or grill them.
– Use low-fat varieties instead of cheese and fatty milk.
– Consuming sweets, cookies, cakes and high-fat dairy products (milk, cheese and butter), coconut oil, palm oil, biscuits, chips, puffs, sausages, hamburgers, sausages, ice cream, pizza, egg yolk, black liver, brain, sirabi And limit giblets, shrimp, crab, and shellfish.
– Use lean parts of meat and remove all visible fat. Use chicken and fish more than red meat.
– Use garlic in your diet. Raw or slightly cooked garlic has a good effect in the amount of one to two cloves per day. Consumption of garlic can also reduce blood pressure in addition to fat.
– Increase the consumption of vegetables such as (lettuce and carrots) and fruits such as apples, apricots, pears, oranges, lemons, grapefruits and strawberries.
– In general, all plant foods such as vegetables, legumes, and grains are cholesterol-free, but among them, ingredients such as barley, pumpkin, dill, and garlic show a much stronger anti-cholesterol effect. Soy also lowers blood cholesterol.
– Increase the consumption of whole grain bread and cereals, legumes and types of beans, lentils, cobs, etc.
– Consume flax seeds; Because it has a hard and indigestible shell. It is better to soak it in water. Its consumption is 2.5 teaspoons three times a day. Some nutritionists also recommend up to 4 tablespoons per day.
– Increase the consumption of unroasted and salt-free nuts and seeds, especially almonds and walnuts.
Eat two apples or oranges and a few strawberries daily, especially after meals, which will reduce the absorption of cholesterol consumed with food.
Be sure to eat vegetables or a salad prepared with lots of carrots and olive oil (one tablespoon) with food.
– Reduce the consumption of eggs to three per week.
– Do not use shrimp, heart, liver, giblets, offal and brain.
– The use of cream and butter is prohibited. In addition, avoid animal oils and solid oils and use olive, sunflower, soybean and peanut oils.
People with high blood cholesterol and heart patients should not consume coconut oil and palm oil.
Of course, it should be emphasized that although some of the mentioned items increase the level of blood fat, this does not mean that they should not be consumed at all. For example, buy low-fat or fat-free milk, cheese, and yogurt, or reduce the consumption of eggs, ice cream, and cheese to two times a week.
On the other hand, a suitable diet can play an important role in reducing heart disease; There are other things that must be observed. So to have a healthy heart:
– Reduce your stress.
– Quit smoking. If you smoke and your blood cholesterol is high, you are more likely to develop cardiovascular diseases.
– Keep your weight in the desired and ideal range. If you are overweight, try to lose weight according to the advice of a nutritionist.
– Exercise regularly. Exercise helps to lose weight and strengthen the heart. Consult your doctor about the type of exercise.
A herbal recipe to reduce blood fat:
Most plants (vegetables and fruits) reduce blood cholesterol and triglycerides due to their fiber content.
Of course, the effect of plants in reducing blood fat is not the same, the effect of some of them is greater, and because of their properties in reducing blood cholesterol and triglycerides, they are used to prepare medicine.
Among plants, garlic has the most power in reducing blood cholesterol and triglycerides, and more than 100 pharmaceutical industries in the world have prepared medicinal products from garlic. In addition to reducing cholesterol and triglycerides, garlic has antimicrobial and antiviral properties and reduces blood pressure and blood sugar and thins the blood.
Some other plants, such as purslane and artichoke seeds, also lower blood triglycerides, and their use is common in many countries of the world, but unfortunately, the use of these plants has not yet taken place in Iran.
Olive fruit and its oil also reduce cholesterol. Consuming some oils also raises HDL (good cholesterol) and lowers LDL (bad cholesterol), such as peanut oil, grape seed oil, sesame oil, fish oil, and flaxseed oil. These oils also lower blood cholesterol and triglycerides.
If we want to name 3 drinks that lower blood pressure as well as cholesterol and triglycerides, we should mention tomato juice, pomegranate juice, and water ghora, which are the best options. These 3 drinks can be consumed between meals and with food.
Cherries, cherries, oranges, limes, and grapefruits are also fruits that can be consumed both as juice and fresh fruit to reduce blood fat and cholesterol.
Also, pumpkin, parsley, onion, barley, green pepper, eggplant and lentils are among the foods that help reduce triglycerides and blood cholesterol.
Of course, you have to be careful, these herbs should be consumed in a proportionate amount and their cooking method should also be taken into consideration.
Fight fat with black pepper:
Black pepper stops the formation of new fat cells and has anti-fat properties due to the substance “pepperine” that causes the spicy taste of pepper.
Past research shows that black pepper lowers the amount of fat in the bloodstream in addition to providing many health benefits.
Now, through laboratory research and computer models, researchers found that “pepperin” interferes with the activity of the gene that is responsible for controlling the formation of new fat cells.
Peprine may also target metabolic chain activities involved in maintaining fat control.
Researchers believe that this finding will lead to the widespread use of peperine or black pepper extract in the fight against fat and other related diseases.
Reducing blood fat with purslane
Nutritionist Morteza Safavi said: consuming purslane raw or cooked reduces blood fat and relieves inflammation in the body. In traditional Iranian medicine, purslane is used to relieve weight loss, quench thirst, and enhance physical strength.
He said: purslane is a blood purifier, antipyretic and “diuretic”, also this plant is choleretic, antiscurvy and vitamin C deficiency.
Safavi continued: Purslane medicinal plant can be used externally to cure burns, corns, boils and boils.
He said: You can use fresh purslane plant in the amount of 5 to 100 grams three times a day, which has good effects on the body.