What foods are high in fat

Hyperlipidemic patients can eat moderate amounts of deep-sea fish, nuts, olive oil, avocados, dark chocolate, and other foods. hyperlipidemia may be related to heredity, diet, obesity, diabetes, hypothyroidism and other factors. It is suggested to adjust the diet structure under the guidance of doctors, and cooperate with exercise and drug treatment.

1. Deep sea fish

Salmon, tuna and other deep sea fish are rich in omega-3 fatty acids, which help reduce triglyceride levels in the blood. Omega-3 fatty acids can reduce the synthesis of very low-density lipoprotein in the liver, while promoting the production of high-density lipoprotein. Eating deep-sea fish two to three times a week can improve blood lipid metabolism, but deep frying cooking methods should be avoided.

2. Nuts

Almonds, walnuts, and other nuts contain monounsaturated fatty acids and plant sterols, which can help reduce low-density lipoprotein cholesterol. The dietary fiber in nuts can delay fat absorption, and vitamin E has antioxidant effects. Daily intake should be controlled within 30 grams, and choosing plain and additive free products is healthier.

III. Olive Oil

Extra virgin olive oil contains a large amount of oleic acid, which can regulate cholesterol metabolism balance. Its polyphenolic substances can reduce vascular inflammation and improve arterial elasticity. It is recommended to use olive oil instead of animal fat for cold or low-temperature cooking, with a daily dosage of no more than 25 milliliters. High temperature stir frying can cause nutrient loss.

4. Avocado

Avocado is mainly composed of monounsaturated fat, which can increase the content of high-density lipoprotein. Its rich potassium element helps with the excretion of sodium salts and assists in controlling blood pressure. It is advisable to consume half an avocado daily, which can be paired with whole wheat bread or used to make salads, but individuals with abnormal kidney function should control their intake.

5. Dark Chocolate

Dark chocolate with cocoa content exceeding 70% contains flavonoids that can inhibit the oxidation and deposition of low-density lipoprotein. The stearic acid in it is not easily absorbed by the human body, and moderate consumption will not increase the burden of blood lipids. Choose sugar free additive products, and control the daily intake below 20g. Patients with diabetes should use them with caution. Patients with hyperlipidemia need to establish a low sugar and low salt diet, with a daily consumption of cooking oil not exceeding 30 grams and an increase in whole grain and vegetable intake. Regularly engage in aerobic exercises such as brisk walking and swimming, accumulating at least 150 minutes per week. Regularly monitor blood lipid indicators and, if necessary, follow medical advice to use lipid-lowering drugs such as atorvastatin and fenofibrate. Avoid staying up late and excessive alcohol consumption. Smokers should quit smoking as early as possible to improve vascular health.