It is a condition in which the body has higher than normal levels of fat in the blood. It can be high cholesterol, high triglycerides, or both. High levels of cholesterol in the blood can cause the arteries to become hard, narrow, and clogged, which are important risk factors for heart disease and stroke.
Important blood fats
1. Triglycerides The body can create itself from sugar, starch, alcohol, and part of it gets from the food you eat a lot, which can clog your arteries.
2. Cholesterol: The body can make it itself and part of it is obtained from food. Food sources of cholesterol are found mainly in egg yolks, squid, oysters, organ meats, milk, and butter. They are divided into 2 types:
2.1 Bad cholesterol (LDL cholesterol / LDL) if the level is too high, it will accumulate on the inner lining of the arteries. Causes arteries to harden or become blocked.
2.2 Good cholesterol (HD L cholesterol / HDL) is a useful type. Serves to take the remaining cholesterol to destroy in the liver. Prevents the occurrence of blood clotting.
Control goals
• Triglycerides < 150 milligrams per deciliter ( < 100 milligrams per deciliter).
• Total cholesterol <200 mg/dL.
• Bad cholesterol (LDL) < 130 milligrams per deciliter.
• Good cholesterol (HDL cholesterol (HDL)).
Men >40 mg/dL, women >50 mg/dL
Causes of hyperlipidemia
1. Obesity or overweight
2. Lack of regular exercise
3. Drinking alcohol or smoking regularly
4. Eat foods that are high in cholesterol. or eating more food than is necessary for the body
5. Diseases or use of certain medications, such as thyroid disease, diabetes, kidney disease, diuretics, steroids, birth control pills, etc.
6. Genetics Hypercholesterolemia
Prevention of hyperlipidemia
1. Avoid eating animal fat such as pork fat, pork belly, pork neck, fatty pork leg, stewed duck skin, chicken butt, duck butt, chicken fat. If eating chicken, choose the breast and peel off the skin. Use meat with little saturated fat, namely fish and skinless chicken.
2.Avoid eating fat from mature coconut water, such as thick coconut milk. You should avoid spicy curry with coconut milk, green curry, roasted curry, curry, etc. You should use artificial coconut milk. (made from rice bran oil) or skim milk or skimmed milk instead
3. Coconut milk: For desserts with coconut milk (from coconut), you can use artificial coconut milk or cereal coconut milk or skim milk instead as well.
4. Avoid foods high in cholesterol such as fish eggs, egg yolks, liver, kidneys, brain, squid, oysters. Limit egg yolks to no more than 3-4 eggs per week. Egg whites can be eaten every day. Animal organs should not be eaten frequently.
5. Avoid using coconut oil, palm oil, and animal fats such as chicken fat and pork fat that are melted into oil for cooking. Rice bran oil should be used mainly for stir-frying and frying food.
6. Avoid sources of trans fats. Which is found mostly in margarine, white butter, creamer or foods that use such fats such as cakes, cookies, puff pastry and pies, fried potatoes (repeated frying oil
7. Reduce foods with added sugar either during cooking or while eating, heavy desserts, drinks or products with high sugar content. (You can observe the amount of sugar on the nutrition label.
8. Avoid drinking energy drinks and all types of alcoholic beverages because they cause high triglyceride levels in the blood. (If unavoidable, you should drink no more than 1 drink per day, including 1 can of beer or 45 ml of liquor or 150 ml of wine.)
10. Choose to eat foods that are high in dietary fiber, including vegetables, fruits, brown rice, and whole grains that are not refined or less refined.
11. Choose to eat food that does not use oil, such as various salads, various types of curry, food that is fried with little oil, fried food that does not take in oil, fried fish without coating in flour, omelet fried with little oil.
12. Choose to eat nuts, soybeans, and mackerel, bonito, tuna, saba, subcutaneous fat. Such marine fish contain a lot of omega-3 fatty acids, which help reduce triglyceride levels in the blood. At least 3-4 times a week (however Omega-3 fats are considered a type of fat for those who consume them in the form of dietary supplements. If eaten in large quantities, it can make you fat.)
13. Choose to eat low-fat milk. (skim milk) instead of whole milk
14. Choose to eat low-fat ice cream instead of coconut milk ice cream and ice cream made from milk and cream.
Exercise for Hyperlipidemia
Exercise for Hyperlipidemia levels. Regular aerobic exercise can lower bad cholesterol levels by 3-6 milligrams per deciliter and triglyceride levels. Resistance training can also lower LDL and triglyceride levels. However, resistance exercise is less effective at reducing LDL levels than aerobic exercise.
Aerobic exercise is therefore the best form of exercise for reducing blood fat levels. You should exercise regularly for at least 8 consecutive weeks with the following principles of exercise:
1.Exercise intensity for hypercholesterolemia. Exercise should be done with a moderate to heavy intensity. This can be measured by the level of fatigue while doing that activity. It is a fatigue score of 0 - 10. While resting or doing activities, you do not feel tired at all. The fatigue level is 0. The highest exhaustion level is level 10, with moderate exercise having a fatigue level of 3-4 and heavy exercise being 5-7.
2.Number of times or frequency of exercise, at least 3-5 times per week. Not less than 30 minutes at a time.
3.Exercise duration If you exercise at a vigorous level, you should exercise at least 90 minutes per week or exercise moderately at least 150 minutes per week. It will have the effect of helping to increase good fat levels.
Resources
https://sriphat.med.cmu.ac.th/
https://pt.mahidol.ac.th/
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