Excess cholesterol in the blood, high blood fat can cause many incalculable health consequences. Currently, nearly 50% of adults in urban areas suffer from high blood fat. Therefore, each person needs to actively prevent this condition by adjusting nutrition, changing lifestyle and increasing exercise every day from now, should not hesitate.

Specifically, healthy people and people with high blood fats can apply the standard menu "LIGHT", that is, a diet based on the following 5 principles: L - choice of beneficial fats; I - less consumption of fatty skin, animal organs; G - reduce salt when eating; H - limit alcohol, beer; T - fortified greens, cereals. It should be noted that meals that prevent high blood fats must still be full of nutrient groups, including fat. Some people's view of eliminating dietary fat to reduce blood fat is completely wrong.

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 fat groups.

Fat (lipid) is an indispensable component that makes up cell membranes, acts 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 20-25% of energy is needed from fat. The younger the child, the more they need, even up to 40-60% if less than 6 months. Therefore, instead of completely eliminating "mechanically", it is necessary to equip knowledge to actively distinguish and replace unhealthy fat sources into beneficial fats through food. Limit the use of fat sources from animal organs, animal fats,... Immediately eliminate the industrial lifestyle, say no to fast food, canned goods.

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 protein, a variety of vitamins and minerals,... In addition, if families regularly use fat sources from vegetable oils containing Gamma - Oryzanol and Phytosterols, it is also possible to control excess cholesterol, prevent high blood fat because these two nutrients work to reduce cholesterol absorption from food.

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 every day, it is necessary to choose fiber-rich foods 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.

A pale diet contributes to the prevention of hypercholesterolemia 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 binge eating, avoiding consequences later.

Exercise with moderate intensity and reasonable duration is expert advice. Specifically, you should spend at least 30 minutes a day, five days a week doing simple exercise such as jogging, cycling, swimming,... In addition, it is recommended to quit smoking, alcoholic beverages, carbonated soft drinks,... and keep the weight at a stable, suitable for physical condition. High blood cholesterol levels usually do not show symptoms, so periodic checkups are recommended, at least once every 6 months.