Eat like this, be careful of fat on the veins.📌📌📌📌

🧐 What is LDL? Why does anyone call it "bad fat"?

If our blood vessels are LDL roads (Low-Density Lipoprotein), they are like "garbage trucks" that serve cholesterol to deliver to cells, but if there are too many, they will drop waste on the walls of the blood vessels until the blood vessels are constricted and hardened.

How much is LDL called dangerous?

Under 100 = Good

130 and above = risk start

160 and above = high risk

190 and above = dangerous

People have diabetes, pressure, or have parents with heart disease.

Should be controlled below 70-100 mg / dl

🔴 high LDL. What's the risk?

1️⃣. Risk of ischemic heart disease.

Coronary artery → Not enough blood to feed the heart.

Chest pain or heart attack can occur.

2️⃣. Stroke risk.

If a stroke is ruptured or blocked → risk of death. Paralysis.

3️⃣ risk blood vessels throughout the body.

Like leg atherosclerosis, easy walking and calf pain.

4️⃣ risk accumulating unknowingly.

High LDL is often "asymptomatic."

Many people realize the complications.

LDL (bad fat), if it is too high, gradually accumulates in the blood vessel wall, causing atherosclerosis, narrowing and hardening.

🚨 What kind of food risks high LDL?

1.High saturated fat. The main culprit that causes the liver to create LDL.

Sample

• pork belly / roast pig neck

• Chicken skin

• Coconut milk (coconut milk curry, some Thai desserts)

• Butter, cheese, whipped cream

• Sausage, bacon

👉 If eating often + lots of doses = LDL up easy

2. Trans fat. Increase LDL and decrease HDL.

Sample

• Donut

• Bakery using margarine / shortening

• Instant Cookies

• Multiple rounds of fried food

(Although Thailand has banned trans fats by law... it is also found naturally in red meat, such as beef, dairy products, butter, cheese, but very small amounts, mainly due to high-heat cooking or repeated frying, deep frying cooking).

3. Fried food, lots of oil

Especially deep fried.

• Fried chicken

• Fried pork

• French fries

• Banana fries

4.Carbohydrate refined + high sugar

Many people do not know that sugar indirectly affects LDL.

• Sweet milk tea

• Soft drink

• Arranged sweets

• Large quantities of white rice in combination with high fat

Excess sugar → Turning to triglycerides → hitting fat balance

In addition to diet, there are also lifestyle matters, less moving the body in daily life, high body weight gain, heredity, inactivity, smoking, little sleep, and chronic stress can cause high LDL.

And if it's a very addicted person, can you still eat it?

But the proportion of "saturated fat" must not exceed 10% of the energy we receive, for example, if you have to eat 2,000 calories, you should only get less than 20 grams of saturated fat! (simply, a few crispy pork or a cup of coconut milk curry is almost a full quota.)

Consult a dietitian to design and plan the meal to suit the blood value, and calculate the energy and proportion of food needed each day. We will know how many times 🍳 fried items 🥩 red meat per week.

🥥 how much coconut milk?# Blood fat # High cholesterol # Health knowledge # Smart to eat # Healthy with lemon8