How to reduce blood fat? In order to reduce blood fat (cholesterol), in addition to modifying your diet and increasing your daily activity, you should also pay attention to other points that we have discussed in this article on the Zoom Life website. These tips are among the best home remedies for blood fat that will help you reduce bad cholesterol and triglycerides and increase good cholesterol.
We suggest that you consult with an internal medicine specialist or a cardiologist before taking any action, because some of these methods may interfere with your medical treatment.
How Do We Know We Have High Blood Fat?
Medically, high blood fat is the presence of more than 200 mg of triglyceride fat per deciliter of blood, which increases the risk of diabetes and many cardiovascular diseases. Also, the recommended amount of cholesterol is:
- total cholesterol less than 200 mg/dL;
- LDL cholesterol less than 100 mg/dL;
- Cholesterol 50 mg/dL or higher.
To learn about high cholesterol as well as normal blood cholesterol, we suggest reading the following two articles:
If you have high blood cholesterol, in order to maintain your health, you should think about reducing LDL cholesterol and increasing HDL cholesterol because HDL cholesterol has the ability to pass through the liver, excess LDL cholesterol or bad cholesterol that can accumulate in the arteries, creating plaque and hardening of the arteries. is excreting from the body.
Symptoms of high blood lipids include:
Hyperlipidemia may have no symptoms, and a person may not know they have high blood cholesterol or triglycerides until they develop serious complications such as high blood pressure , heart attack, or stroke. However, blood fat may have symptoms that are good to know:
- dry mouth;
- Bitterness of the tongue;
- increased body temperature and hot flashes;
- Tingling of the soles of the feet ;
- chronic fatigue;
- Chest pain;
- Increased heart rate due to blood vessel congestion and blood pressure.
The Best Home Remedy For Blood Lipids
Use the following home remedies to lower blood fat:
1. Eat less saturated fat
A diet containing saturated fats increases blood cholesterol levels. Excess cholesterol can build up in the arteries and form hard deposits, which may lead to a condition called atherosclerosis.
A 2015 study found a positive association between saturated fat intake and the risk of death, coronary heart disease, stroke, and type 2 diabetes. So, according to these medical facts, it is recommended to consume unsaturated fats.
Food sources containing saturated fats include “red meat, chicken with the skin on, cooking oils, butter, cheese and other dairy products.”
Also, other sources of unsaturated fats include the following:
- nuts such as almonds;
- vegetable oils such as olive oil, peanut, sesame, soybean, corn and sunflower oil;
- the vegetables;
- Fish: such as salmon and tuna.
Coconut oil and butter contain mainly saturated fat, while olive oil contains unsaturated fat.
2. Eat less carbohydrates and sugar
Doctors recommend that no more than 6 to 9 teaspoons of sugar be consumed per day because excess sugar and carbohydrates in the diet are converted into triglycerides. People with high blood lipids should follow a low-carb, sugar-free diet. These diets can lead to a reduction in blood lipids, and replacing soda with water has reduced blood triglycerides by 29 mg/dL.
Therefore, it is not surprising that low-carbohydrate diets are associated with weight loss and blood triglyceride levels. A 2003 study compared low-fat and low-carbohydrate diets in reducing blood lipids.
After six months, the researchers found that blood triglycerides dropped by 38 mg/dL in the low-carb group and only 7 mg/dL in the low-fat group.
3. Increasing daily fiber intake
Soluble fiber absorbs water in a person’s digestive system. Soluble fiber not only supports digestive health, but also lowers bad cholesterol levels and improves overall heart health.
Foods rich in soluble fiber include:
- the vegetables;
- Whole grains such as oats and rice, legumes and beans.
High consumption of soluble fiber can lead to constipation , bloating and stomach pain. People should try to gradually increase their soluble fiber intake over time.
4. Gradual weight loss
If you are overweight, it is better to have a plan to lose weight. Losing excess body weight is an effective way to reduce blood fat, especially triglycerides. Research has shown that losing even 5 to 10 percent of body weight can lower blood triglycerides by as much as 40 milligrams per deciliter.
5. Exercise regularly to reduce blood fat
Various studies show that regular exercise can help lower the level of bad cholesterol and increase the level of good cholesterol. For example, the results of a 2019 study on 425 seniors showed that moderate and vigorous physical activity lowers blood pressure, lowers blood sugar, and increases good cholesterol.
The Ministry of Health, Medicine and Health Services recommends that adults get at least 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic physical activity per week to achieve general health. People can include regular exercise in their lives by doing sports such as walking, running, cycling or doing resistance exercises with light weights and in this way keep their blood fat levels balanced and healthy.
People with cardiovascular diseases or other heart-related problems should consult a specialist doctor before participating in intense physical activities.
6. Avoid smoking to reduce blood fat
Smoking increases the risk of heart disease in several ways. One of these is by changing the way the body deals with cholesterol. Immune cells in smokers are unable to return cholesterol from the vessel wall to the blood for transport to the liver. This causes blockage of heart vessels in smokers.
7. Reduce alcohol consumption
Alcohol is full of sugar and calories. If these calories remain unused, they can be converted into triglycerides and stored in fat cells. Some studies show that moderate alcohol consumption can increase blood lipids by up to 53%, even if your triglyceride levels are normal to begin with.
8. Use of medicinal plants
There are many herbs with medicinal properties that you can use to reduce blood fat. In the following, we introduced some medicinal plants that you can benefit from in the form of tea.
- dry dill;
Since carrying high levels of LDL cholesterol in the blood increases the possibility of heart attack and stroke, you should look for home treatment of blood lipids in addition to common treatments to keep your cholesterol levels healthy.