Answer:

A diet for high blood fat needs to limit foods rich in refined carbohydrates and sugar (white rice, sweet pastries, vermicelli, pho, hu tieu, white bread) to support blood fat reduction. Additionally, consuming fiber-rich foods enhances health, as fiber, especially soluble fiber, binds to and removes cholesterol from food before the intestines absorb it. Fiber also helps the intestines slowly absorb sugar and carbohydrates, which stabilizes blood sugar after meals and improves blood triglyceride levels in individuals with high blood fat.

For breakfast, simple and healthy options include omelets, tuna salad, organic spinach protein, or *bun rieu* (crab noodle soup with fewer noodles and more crab paste), and brown rice. If time is limited and a meticulously prepared meal is not possible, one can adapt, but it is important to balance the three essential nutrient groups: carbohydrates, protein, and fiber. Practicing "eating slowly, chewing thoroughly" is also crucial.

Individuals with high blood fat need to reduce unhealthy fats and limit high-cholesterol foods such as red meat (pork, beef, goat), organ meats, and whole milk.

For those craving carbohydrates, bamboo shoot vermicelli can be a substitute. Opt for unrefined carbohydrates that retain their original form, such as beans, quinoa, potatoes, brown rice, and whole oats. Prioritize plant-based protein sources and limit animal protein, especially red meat (no more than two times per week or only on weekends, with a maximum intake of about 100g per day).

For fats, choose unrefined cooking oils low in omega 6, such as extra virgin olive oil, cold-pressed avocado oil, cold-pressed coconut oil, and handmade sesame oil. Prioritize foods with natural umami flavors like seaweed, meat, mushrooms, tomatoes, and potatoes instead of MSG or seasoning powder. For fruits and vegetables, choose low-starch varieties and follow the "eat the rainbow" principle—the more colors in each meal, the better. Consume types that are low or not sweet; limit braising and stir-frying.

For individuals aiming to prevent high blood fat and lose weight or body fat, practicing 16:8 intermittent fasting or reducing carbohydrates to consume only protein and vegetables can be beneficial. Intermittent fasting describes a cyclical eating and fasting pattern. This method allows the body sufficient time to fully digest food while strictly limiting calorie intake. The 16:8 method is common, involving eating within a 6 to 8-hour window and fasting for the remaining 16 to 18 hours. This process stimulates the body's energy metabolism, helping to reduce stress and obesity.

Doctor Phan Thai Tan

Graduated from the University of Medicine and Pharmacy, TP HCM, and the Institute for Integrative Nutrition (IIN), US.