A pale diet contributes to the prevention of elevated cholesterol and chronic diseases.
As recommended by the World Health Organization (WHO), every adult should consume less than 5g of salt per day.
Therefore, reducing salt when preparing food is necessary. Homes with young children should practice early so that children get used to eating pale, avoiding consequences later.
Limit restaurant eating to reduce salty eating.
Exercise with moderate intensity and reasonable time is expert advice.
Specifically, you should spend at least 30 minutes a day, five days a week on simple exercise such as jogging, cycling, swimming,…
It is also recommended to give up cigarettes, alcoholic beverages, carbonated soft drinks,… and keep the weight at a stable level, suitable for physical condition.
“High blood cholesterol levels usually do not show symptoms, so it is recommended to check periodically, at least once every 6 months,” added experts.
Applying the LIGHT standard menu, note the selection of beneficial fats to help us actively control excess cholesterol, high blood fat.
“Excess cholesterol in the blood, high blood fat can cause many unpredictable health consequences.
Currently, nearly 50% of urban adults suffer from high blood fat.
Therefore, each person needs to actively prevent this situation by adjusting their nutrition, changing their lifestyle and increasing their movement every day from now on, without hesitation,” according to the Director of the Institute of Applied Medicine.
Specifically, healthy people and people with high blood fat can apply the standard menu “LIGHT”, i.e. a diet based on the following 5 principles: L – the choice of beneficial fats; I – less consumption of fatty skin, animal organs; G – reduce salt when eating; H – restriction of alcohol, beer; T – strengthen greens, cereals.
“It should be noted that meals that prevent high blood fat must still be full of nutrient groups, including fats.
The view of eliminating fat in the diet to reduce blood fat of some people is completely wrong,” emphasized experts.
Some suggested dishes such as brown rice with fried chicken cashews, shrimp and avocado salad, pan-fried salmon with asparagus are healthy dishes.
Because in addition to providing nutrient groups such as vitamins, minerals, vegetable proteins, animal proteins, these dishes include healthy fats.
Experts said that fat (lipid) is an indispensable component of cell membranes, acting as a solvent to dissolve oil-soluble vitamins such as vitamins A, D, E, K and is a source of energy for the body.
In adult meals need 20-25% of energy from fat. The younger the child, the more they need, even up to 40-60% if it is less than 6 months.
Therefore, instead of completely eliminating “mechanically”, it is necessary to equip knowledge to actively distinguish and replace unhealthy sources of fats, into beneficial fats through food.
Limit the use of fat sources from animal organs, animal fats,… Immediately get rid of the industrial lifestyle, say no to fast food, canned food.
Experts recommend increasing the intake of beneficial fat sources from deep-sea fish (salmon, herring, mackerel, sardines …); avocado, olive, vegetable oil,… because it contains many heart-healthy omega-3-6-9 fatty acids, high-quality proteins, a variety of vitamins and minerals,…
In addition, if families regularly use fats from vegetable oils containing Gamma – Oryzanol and Phytosterol nutrients, they can also control excess cholesterol, prevent high blood fat because these two nutrients have the effect of reducing cholesterol absorption from food.
According to the Institute of Applied Medicine research on the effectiveness of vegetable oils containing Gamma – Oryzanol and Phytosterol on subjects with high blood fat.
The results after 60 days of using vegetable oil containing Gamma – Oryzanol and Phytosterol have helped to improve many very positive indicators, including blood fats.
With the protein group, preference should be given to lean meats, beans, types of fish, which can eat four eggs a week.
Besides, starch plays an important role, providing 60-70% of energy per day, need to choose foods rich in fiber such as potatoes, fruits, whole grains,…
“It is recommended to add a variety of vegetables, especially colorful vegetables.
With sweet fruits, it is recommended to eat less than 100g a day and pale fruits should eat less than 200g per day,” Experts concluded , Alles Europa News English reports.