High blood fat, also known as dyslipidemia, is a metabolic disorder that increases the risk of retinal diseases, fatty liver, atherosclerosis, cardiovascular diseases, and stroke. Excess fat in the blood can also lead to a decrease in good cholesterol, impairing the body's ability to remove bad cholesterol.

Nguyen Thi Thu Huyen, a nutritionist from the Department of Nutrition at Tam Anh General Hospital in Hanoi, advises patients to start their day with a healthy breakfast. The following foods are recommended for individuals looking to manage their blood fat levels.

Whole-grain bread

Whole-grain bread is rich in soluble fiber, which helps reduce fat absorption, lower bad cholesterol, and stabilize blood sugar. Patients should combine whole-grain bread with other healthy ingredients like avocado, green vegetables, or lean protein such as chicken breast or eggs. Individuals should prioritize varieties with high whole-grain content and minimal additives, sugar, and salt. It is best consumed at breakfast or as a snack, and its use should be limited at dinner.

Combining whole-grain bread with eggs can create an ideal, nutritious breakfast. Photo: Minh Phuong

Eggs

Eggs are packed with protein, essential vitamins, and minerals. 100 g of chicken egg contains 470 mg of cholesterol. The American Heart Association (AHA) recommends consuming less than 300 mg of cholesterol daily to help manage blood cholesterol levels.

Patients should opt for boiled or steamed eggs instead of those fried in excessive oil. Limit egg yolks, as 100 g of chicken egg yolk contains 2,000 mg of cholesterol; therefore, consume them only about two to three times per week. Egg whites, rich in protein and cholesterol-free, can be a good substitute. When eating eggs, combine them with green vegetables and whole grains for balanced nutrition.

Oats

Oats are rich in soluble fiber, which can lower bad cholesterol in the blood and reduce the risk of atherosclerosis. Patients can mix oats with unsweetened yogurt, a spoonful of chia seeds, fresh fruit, and pure honey for a nutritious breakfast.

Legumes

Chickpeas, lentils, mung beans, red beans, and soybeans can help reduce blood fat levels. These legumes are rich in soluble fiber, plant protein, and low in saturated fat, serving as a high-quality source of plant-based protein. The soluble fiber in legumes can decrease cholesterol absorption and increase bile acid excretion. Furthermore, plant protein and fiber promote satiety, aiding in weight management, a crucial factor for lowering blood fat.

Greek yogurt

This type of yogurt is strained to remove whey and excess water, resulting in a thick, creamy texture. A 150 g serving contains about 15 g of protein and only 92 calories, promoting satiety without significantly increasing calorie intake. Combining plain Greek yogurt with berries, oats, or dried nuts adds beneficial fiber, prebiotics, and probiotics for digestive health.

Hang Tran