Dr. Bui Thi Thuy from the Adult Nutritional Counseling Department at the National Institute of Nutrition explains that lipid disorders, or high cholesterol, refer to abnormal levels of one or more blood fats, including high total cholesterol, high LDL cholesterol (the "bad" cholesterol), high triglycerides, or low HDL cholesterol (the "good" cholesterol).
Most cases of lipid disorders stem from an unhealthy diet, specifically consuming too much saturated fat, trans fat, ultra-processed foods, and sugar. Many Vietnamese diets are high in fatty meats and low in fruits and vegetables. This increases the risk of obesity, high blood pressure, diabetes, gout, and high cholesterol.
In addition, a sedentary lifestyle contributes to difficulty managing cholesterol levels. Lack of physical activity reduces the body's ability to metabolize lipids. In Vietnam, statistics show that about 25% of adults don't get enough exercise. The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week for adults.
High cholesterol can also be due to genetics or secondary causes like obesity, diabetes, high blood pressure, or chronic kidney disease. Therefore, diet plays a crucial role in managing and treating the condition.
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A doctor takes a blood sample from a patient. Photo: Quynh Tran |
A doctor takes a blood sample from a patient. Photo: Quynh Tran
According to Dr. Thuy, the basic dietary principle for individuals with lipid disorders is to limit saturated and trans fats. Foods like red meat, butter, cheese, and processed foods are high in saturated fat, which can raise LDL cholesterol levels. Trans fat, found in fried foods and snacks, poses a serious threat to cardiovascular health.
Instead, prioritize unsaturated fats such as olive oil, canola oil, avocados, nuts, and oily fish (salmon, tuna). These healthy fats improve blood lipid levels by increasing HDL cholesterol and lowering triglycerides.
Increasing fiber intake is also essential. Soluble fiber found in vegetables, fruits, and whole grains (oats, brown rice) helps absorb cholesterol, reducing the amount absorbed by the liver and increasing the amount excreted by the body. Bacteria in the large intestine ferment soluble fiber into short-chain fatty acids, which help lower cholesterol.
Those with high cholesterol need to reduce their intake of sugar and refined starches. These foods can increase blood fats and negatively impact lipid profiles. Maintaining a healthy weight is also important; weight loss can help lower triglycerides and bad cholesterol while improving insulin sensitivity.
For optimal treatment, meals should be divided into 3 to 5 servings per day, eaten at regular times, and avoid late-night dinners. Regular physical activity (at least 150 minutes per week) should be incorporated. These recommendations should be adjusted based on individual health conditions, comorbidities, and age to ensure personalized and long-term effectiveness.
Le Nga
