High blood fat can be caused by many factors, whether it be food, alcohol, or certain diseases. To start reducing blood fat, you must start by changing your own behavior, including reducing risk factors that may increase cholesterol and triglycerides in the blood. You can change your behavior to reduce blood fat in 5 ways as follows:

1. Change the food menu

Reducing blood fat should start with changing the food menu by limiting or reducing the amount of saturated fat consumed, avoiding foods containing trans fat, and increasing the intake of foods with soluble fiber or omega 3 such as salmon, mackerel, or sea bass, etc., including increasing the intake of protein foods to meet the needs so that protein can repair worn out parts of the body and make muscles strong.

2. Avoid drinking alcohol.

Drinking alcohol is another important cause of increased triglycerides. Those who want to reduce blood fat, in addition to changing their diet menu, must also avoid or abstain from drinking alcohol.

3. Quit smoking.

Smoking is another important factor that increases LDL cholesterol levels and also makes blood circulation more difficult. This is because the effects of carbon monoxide that binds with oxygen in the blood make the blood thick and cause blood clots more easily. If anyone is looking to reduce blood fat, avoiding or quitting smoking will help stimulate bad LDL fat, แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ increasing blood and blood vessel health.

4. Manage stress

When there is accumulated stress, the body will produce the hormone Cortisol to cope with the stress. If a person has chronic accumulated stress, it may affect the body to produce higher LDL cholesterol. Having the results of the test showing high blood fat and having to change behavior and diet may make it easier to become stressed, to the point where you cannot adjust your lifestyle according to the doctor’s advice.

5. Exercise regularly.

Regular exercise helps stimulate the production of lipoproteins or good cholesterol (HDL), which transports fat out of cells and back into the liver to be broken down and eliminated from the body. Increasing good cholesterol reduces the chances of plaques forming in the arteries. A good recommendation for lowering blood cholesterol is to exercise for at least 30 minutes a day, 5 days a week, choosing a form of exercise that you are comfortable with, whether it’s slow jogging or cardio exercise.

Foods for people with high blood fat levels

• Meat and dried beans: You should choose lean meat such as chicken breast, fish, pork, soybeans, red beans or tofu. 
• Vegetables: You should choose to eat fresh vegetables, boiled vegetables, or vegetables that have been cooked without using oil.
• Fruits: You should choose to eat fresh fruits such as oranges, bananas, grapefruit, guava, mango, apples, pears, or dried fruits.
• Cereals should be whole wheat bread and brown rice.
• Fat: You should choose to eat fats from plants, such as corn oil, sesame oil, salad oil, sunflower seed oil.