Cholesterol is a fat in cell walls. It has a waxy appearance. It is a type of bad fat that comes from eating foods that are high in cholesterol. If you eat too much cholesterol, it will become excess fat in the body and most of it is synthesize by the liver. Since cholesterol is a fat that cannot dissolve on its own in the bloodstream, it relies on the combination with lipoprotein proteins.
Dietary recommendations
- Vegetable oils with unsaturated fatty acids should be use for cooking. Such as olive oil, rice bran oil, and soybean oil (in the amount of 5-7 teaspoons per day).
- Focus on eating tofu and fish, especially sea fish such as mackerel, saba, bonito, tuna, and salmon. These will help increase good cholesterol in the blood (HDL) and reduce bad cholesterol in the blood (LDL Triglyceride).
- Eat foods that are low in fat or oil โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที. Choose cooking methods such as boiling, stewing, steaming, baking, mixing, or stir-frying with little oil.
- Avoid foods high in cholesterol, such as egg yolks, squid, fatty meat with skin, fatty animal organs with skin, animal organs.
- Avoid oils with high saturated fatty acids such as palm oil, coconut oil, coconut milk, pork and chicken.
- Eat vegetables and fruits that are not too sweet regularly at every meal and provide a variety (vegetables and fruits should not be less than 400 grams/day).
- Avoid fatty meats, skin, and high-fat foods such as fried foods, chicken rice, coconut milk curry, fried fish, fried bananas, pork rice, pad thai, fried oysters, and pad see ew.
- Control the amount of rice and flour you eat and you should eat dinner before 6:00 PM (control or prevent high triglycerides)
- Avoid foods high in trans fatty acids (Trans fatty acids), such as pies, donuts, snacks, margarine, or bakery products.
- Avoid smoking and drinking all types of alcoholic beverages.
- Avoid eating sweet foods or foods high in sugar, such as desserts, sweet drinks, fruit juices. And soft drinks (to control or prevent high triglycerides).
- Control your weight to be within the appropriate range (BMI = 18.5-22.9)
- Exercise regularly, 30 minutes a day, 5 days a week.
However, learning the right way to eat high-cholesterol foods. There are many other things that should be done to control cholesterol levels in the body. Such as eating more fiber-rich foods, exercising. Controlling weight, avoiding alcoholic beverages, and avoiding smoking.