High blood fats (lipids) build up in the walls of blood vessels and cause them to narrow, and for this reason they increase the risk of stroke, chest pain and blocked arteries. Timely and appropriate treatment of high blood fats can not only prevent narrowing of the heart's arteries but can also stop it from getting worse and even improve it. Fats and edible oils play an important role in human nutrition.
Clearly, enough fat in the diet is essential to stay healthy, but on the other hand, eating a lot of fat in your daily diet not only increases the risk of heart and blood vessel disease but also contributes to obesity and non-insulin-dependent diabetes.
Heart and blood vessel diseases and cancers are the most important causes of death in our country, and one of the reasons for this is eating fatty and fried foods and the wrong pattern of using edible oils. Therefore, reducing fat intake and using oils correctly play an important role in preventing these diseases.
Food sources of fats: there are two types of fat in our diet – fats from plant sources and animal fats. Plant fats: liquid oils such as olive, rapeseed (canola), corn, soya and sunflower oil are plant fats. The fat in nuts such as walnuts, pistachios, almonds and hazelnuts is also plant fat. This type of fat is healthier than animal fat.
The fatty acids it contains are unsaturated fatty acids, which are liquid at room temperature. Animal fats: the fat in meat, suet, sheep's tail fat, butter, the fat under chicken skin and animal ghee is animal fat. The visible fat in dairy products such as milk, yoghurt and cheese is also considered animal fat.
Animal fats contain large amounts of saturated fatty acids, which can raise blood cholesterol. By depositing in the heart's blood vessels, they also lead to narrowing and blockage of the arteries, heart and blood vessel disease, and heart attack.
Important advice for preventing or treating hyperlipidaemia:
- Eat fruit and vegetables: vegetables are rich in vitamins, minerals, plant pigments and antioxidants. They fight the bad blood fat that causes plaque to form in the blood vessels, so they help control the most important risk factor for heart disease, heart attack and stroke. Fruits are also an excellent source of plant pigments, antioxidants and fibre, so eating a suitable amount and variety of fruit will help control blood cholesterol.
- Choose healthy fats: not all fats are bad. You need good fats. Good fats include olive, canola, flaxseed, walnut, peanut and sesame oils. These fats greatly help to reduce internal inflammation, lower cholesterol, strengthen the body's immunity and keep the central nervous system and brain healthy.
- Eat whole grains and foods containing fibre: eat high-fibre foods such as barley, oats, wheat and brown rice. These foods contain soluble fibre, which combines with cholesterol in the digestive tract and removes it from the body. Include these foods regularly in your daily diet. Pulses such as beans, lentils, split peas, chickpeas, white beans, etc. are rich in fibre and antioxidants and help to improve cholesterol.
- Eat nuts: eating moderate amounts of some nuts, such as walnuts and almonds, can help lower blood cholesterol. Nuts contain healthy fats and antioxidants that help keep your heart and blood vessels healthy. You should eat 2 to 3 servings of nuts a week. One serving of nuts is about one third of a cup, but be careful about how much you eat, because nuts are high in calories. Another important point is to choose unsalted nuts.
- Eat more fish:
Include seafood, especially fish, in your diet. However, note that shrimp is the only seafood that is high in cholesterol, and you should not eat it. Fortunately, the risk of hyperlipidaemia, heart and blood vessel disease and heart attack can be reduced by making changes to your diet that lower blood fats. So you should check your daily food carefully.
Remember that choosing low-fat foods does not mean eating only bread and water. You can eat a variety of enjoyable foods that are, at the same time, healthy and harmless.
Prepared by: Fereshteh Nakhaei, Nutrition and Diet Therapy Expert – Education Unit
Source: Drug Therapy and Nutrition, by Dr Mehran Maleki
Document code: NSH-NU-BR-33