Fat is an essential part of the body because it is a source of energy, absorbs nutrients, and provides warmth. However, some types of fat can have negative effects on the body, increasing the risk of high blood cholesterol, cardiovascular disease, diabetes, and obesity. Choosing the right amount to eat and limiting it is good for your health.
Know the types of fat
Trans Fat (Trans Fat) Trans fat is a fatty acid that has been processed. Namely unsaturated fatty acids. When hydrogen is added. It becomes trans fat. Which is commonly found in margarine, white butter, fast food, bakery products, snacks, etc. Trans fat is a factor that affects the body, namely, it increases the risk of cardiovascular disease, cerebrovascular disease, cancer, diabetes. Increases the accumulation of abdominal fat. And it will reduce the level of good fat that is replaced by bad fat.
Bad fat or bad cholesterol ( Low density lipoprotein or LDL) acts as a carrier of cholesterol to various parts of the body. But if the level is too high, it will accumulate in the blood vessel walls, causing the blood vessels to narrow and harden. It is mostly found in animal fat, such as pork fat, butter, milk, meat, etc. Therefore, saturated fat should be eaten in limited quantities.
Good fat, High Density Lipoprotein (HDL), is found in many types of foods.
- Foods rich in omega-3 fatty acids are beneficial in reducing blood viscosity, reducing the risk of coronary heart disease, and increasing the metabolism of cells in the body. They are found in salmon, tuna, and some freshwater fish, soybeans, canola, spinach. And Brussels sprouts.
- Omega-6 fatty acids are found in various vegetable oils.
In this case, you should consume omega 3 and 6 fatty acids in the appropriate ratio of 1:1 to 4:1. Another type of good fat is monosaturated fatty acids. Which are MUFA fatty acids, found in olive oil, avocado, almonds, pistachios, etc.
In addition, you should change your daily menu by focusing on fresh vegetables, fruits, and unpolished rice such as brown rice or whole wheat bread. Eat more olive oil and various types of nuts.
Blood lipid measurement
General advice is that the first screening should be performed at age 35 or immediately for those at risk of cardiovascular disease, such as high blood pressure. Diabetes, obesity, smoking, or a family history of cardiovascular disease.
Optimal LDL-C levels
Depending on the age and individual risk factors, it should generally not exceed 100-130 milligrams per deciliter (mg/dl).
How to take care of yourself if your bad cholesterol ( LDL) exceeds the standard value
- Take cholesterol-lowering medications regularly as prescribed by your doctor.
- Avoid foods high in cholesterol, saturated fat, and trans fat, such as cakes, cookies, fried foods, fatty meats, butter, margarine, seafood, egg yolks, animal organs, and fast food.
- Eat foods high in fiber, such as brown rice, whole grains, green leafy vegetables, and apples.
- Exercise regularly