If you want to reduce lipids food, you need to know that animal products are the richest in such dangerous substances. Eggs and liver, particularly, are rich in lipids such as cholesterol. Reducing the lipids in blood is possible, either by avoiding certain foods or improving lipid metabolism.
Improve Lipid Metabolism
Olive oil, a recommendable alternative to butter and vegetable shortening, has hypolipidemic and antioxidant properties. This means that it can be successfully used in treating high blood cholesterol levels. The beneficial effects of olive oil are believed to be caused by phenolic compounds. Olive oil is mainly recommended for salads, but it can be added to other recipes too.
Increase the Intake of Fatty Acids
The two essential fatty acids that cannot be produced by the human body, namely linoleic acid (Omega-3 oil) and alpha-linolenic acid (Omega-6 oil), are commonly found in plant oils and fish oils. In order to assure the recommended intake of fatty acids, you need to supplement your diet with plant oils such as:
- Canola oil
- Olive oil
- Sunflower oil
- Corn oil
- Peanut oil
- Flax seed oil
- Safflower oil
The following fish varieties, which are rich in fatty acids, should be consumed at least once per week:
Fatty acids play an important role in controlling the blood cholesterol levels. Another good source of Omega-3 is represented by liver products, but these are not always recommended because they also contain high amounts of vitamin A, one of the lipid soluble vitamins. In high quantities, vitamin A becomes toxic and poses a serious threat to your health.
Vegetable Fats and Oils to Avoid
Vegetable fats and oils are rich in fatty acids, but some of them also contain saturated fats. In order to remove lipids from food, you are advised to remove from your diet coconut oil, palm oil, and palm kernel oil. More than that, you need to take care what products you add to your diet, as labels containing “hydrogenated” or “partially hydrogenated” ingredients are rich in trans fats. These are mainly artificial fats that can also be found in meat and dairy products, but in insignificant amounts.
Stay Away From Sugary Products
Sugar is typically turned into energy by your body. Excess sugar, however, is decomposed by your liver and turned into glycogen. Fat cells can absorb sugar and convert it, too. Sugary products lead to weight gain, even though they do not contain lipids. However, in order to prevent blood lipids levels from increasing, you need to avoid products high in sugar. In particular, beverages that contain high amounts of sugar need to be removed from your diet. In this case, the absorption of sugar is accelerated and the adverse reactions appear faster.