Dyslipidemia often progresses silently for years, showing few clear symptoms. Many individuals only discover they have the condition during routine health check-ups or after experiencing cardiovascular complications such as atherosclerosis, heart attack, or stroke. Nutritionist Nguyen Thi Quynh from Tam Anh General Hospital Hanoi notes that many people with elevated cholesterol or triglycerides, key indicators of dyslipidemia, continue to make common dietary and lifestyle errors.

Eating low fat but high in sugar and refined carbohydrates

Many people mistakenly believe that only fatty meats, organ meats, or oily fried dishes cause high blood fat. In reality, beyond saturated fats, refined sugar and carbohydrates are silent contributors to increased triglycerides. When carbohydrate energy consistently exceeds the body's needs over a long period, the liver increases triglyceride synthesis and stores it as fat, leading to elevated blood triglycerides. A diet rich in added sugar can also reduce beneficial HDL-cholesterol, contributing to higher triglycerides, weight gain, insulin resistance, and fatty liver.

Over-consuming "healthy" foods

Certain foods often considered healthy can be problematic when consumed in excess. Many seasoned nuts, for example, are high in calories; a small handful of almonds or cashews can provide the same amount of energy as a full snack. Dried fruits also have a higher concentration of sugar and calories than their fresh counterparts due to water removal. Furthermore, some processed nut milks contain added sugar to enhance flavor. Nutritionist Quynh emphasizes that when calorie intake surpasses the body's energy expenditure, the body accumulates fat, regardless of whether the food is deemed healthy.

Drinking too much sweetened nut milk is not good for health. *Photo: Thanh Ba*

Not limiting or avoiding alcohol

Excessive alcohol consumption is a frequent cause of elevated blood triglycerides. Once alcohol enters the body, the liver primarily metabolizes it, stimulating fat synthesis and increasing fat accumulation within the liver. This can happen even to individuals who are not overweight or do not consume large amounts of dietary fat. Moreover, alcohol is often paired with high-calorie snacks like fried foods, processed meats, and organ meats, which further increases the risk of dyslipidemia.

Lack of physical activity reduces blood fat control

Dyslipidemia is influenced by a combination of factors: an imbalanced diet, being overweight or obese, physical inactivity, smoking, alcohol consumption, diabetes, hypothyroidism, and genetic predisposition. A sedentary lifestyle significantly increases the risk of dyslipidemia. It leads to reduced energy expenditure, promotes weight gain, and negatively impacts lipid metabolism. Key strategies for managing blood fat include adopting a balanced diet, engaging in at least 150 minutes of moderate physical activity weekly, and undergoing regular health check-ups.

Thanh Ba