Fat has become the central topic for discussion in the medical field for its effects in promoting inflammation, cardiovascular health, gastrointestinal health and even in neurology. However, not all types of fats are bad for you and some are even beneficial. When we discuss the issue of fats, we cannot ignore its cousin as well which is cholesterols. Both are very interlinked with each other and the very fact they posed on the development of coronary heart disease.
It is generally known by many that eating foods high in fats and cholesterols will eventually make the blood also have these excess triglycerides (fats) and cholesterols. The latter can further be divided into the “good cholesterol” (HDL) and the “bad cholesterol” (LDL & VLDL). Fats also have their types such as saturated fat, trans-fats, mono-unsaturated fat and polyunsaturated fat. The question people may ask is how do we reduce excessive bad fats and cholesterols in the blood?
Use alternative oils
There are now more options for the consumer to replace their standard cooking oil with healthier alternatives such as olive oil, soybean oil or canola oil. These oils are rich in monounsaturated and polyunsaturated fats which has been shown beneficial and protective for the heart such as reducing the systemic vascular resistance and increase the heart muscle efficiency by reducing oxygen consumption at every heartbeat.
Take more oily fish or fish oil
Oily fish such as salmon is rich with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which has been proven to lower the serum (blood) triglycerides concentration and also the cholesterol level. In addition, fish oil also benefits the heart by reducing blood pressure and heart rate.
Avoid food labelling with “zero fats”
Zero fats do not mean it is healthy as most food products with such labelling have a high content of processed and refined carbohydrate and sugar. This will cause excess sugar in the blood system which will be turned into body fats and circulating fats.
Stop taking processed foods and increase intake of naturally nutrient-rich foods
Processed foods and processed meats all contain high trans and saturated fats with as well with high sugar content. These bad fats will impede the process to eliminate excessive fats in the blood. Instead, consume more bioactive-rich foods such as fruits, vegetables, nuts, legumes, oats and plant oils which have micronutrients such as vitamins, minerals and antioxidants for effective removal and control of excessive fats in the body and blood.
Eating alone may take a long time to decrease the cholesterols and circulating triglycerides levels in the blood. Exercise helps to reduce these fats and cholesterols by inducing the liver actively turn the bad cholesterols into good HDL cholesterol while also burn the excess stored fats. By decreasing the circulating LDL and VLDL cholesterol (the bad cholesterols), the blood vessel is less prone to inflammation and plaque formation. The latter is not good for the heart as it will predispose the heart to disease such as coronary heart disease.
Another method not mentioned above is by means of medication. Medicine has been shown to significantly help to reduce the number of fats and cholesterols level in the blood. People with high serum triglycerides and cholesterols level can get treatments by DoctorOnCall with ease nowadays. Consult a doctor now if you have do not know your fats and cholesterols status.