How to reduce blood fat by yourself is important for patients with high blood fat (Hyperlipidemia) to be familiar with. Because having a blood fat level that is higher than normal may cause patients to be at risk of serious complications such as ischemic heart disease and stroke.

The main treatment for this condition is medication combined with lifestyle modification. The type of medication used depends on the treating doctor. As for behavior modification or self-care that patients can do on their own, they are as follows:

1. Exercise

Being sedentary or not exercising can lower your levels of high-density lipoprotein (HDL) cholesterol. Which helps control or lower bad cholesterol levels in your blood vessels.

Therefore, those who are looking for ways to reduce blood fat on their own may try to start. By exercising more, or about 150 minutes/week. Whether it be walking, swimming or cycling. But for those who have physical problems that may affect exercise, patients may try to consult a doctor. About the method and duration of exercise that is right for them for safety.

2. Change your eating behavior.

People who are starting to reduce their blood fat should reduce their intake of foods that are high in fat , especially saturated fat, trans fat,  and sugar, โปรโมชั่น ufabet which are food groups that can increase the body’s cholesterol levels.

Sources of food that are high in saturated fat include pork, beef, and cow’s milk or products made from cow’s milk that contain fat. Foods that are often high in trans fat include margarine  and various sweets.

In addition, in addition to reducing the amount of food with fat and sugar, increasing the intake of foods that help reduce blood fat may also help reduce blood fat. The groups of nutrients that should be increased in the intake include omega-3,  dietary fiber, and monounsaturated fatty acids.

Food groups that are often rich in these nutrients include olive oil  , canola oil, almonds, cashews, avocados, oats, salmon, and kidney beans.

3.  Control your weight.

Being overweight or obese can reduce the level of good cholesterol in the body and increase the level of bad cholesterol (Low-Density Lipoprotein: LDL). Therefore ,  controlling your weight to be appropriate, whether through exercise or diet control, is another way that may help reduce fat in the blood.

4. Avoid smoking.

Secondhand smoke  , both from smoking and from exposure to secondhand smoke, can lower your “good” cholesterol levels and raise your “bad” cholesterol levels.

5. Avoid or limit the amount of alcoholic beverages you drink.

Drinking alcoholic beverages can increase your body’s cholesterol and triglyceride levels. Therefore, people who regularly drink alcoholic beverages should avoid them or limit their intake to a suitable amount.

6. Taking certain dietary supplements

Taking certain dietary supplements may help control or reduce blood fat, such as:

• Fish oil is a dietary supplement that contains omega-3s, a nutrient that may help lower levels of bad cholesterol and triglycerides in the body. However, those taking blood thinning medications should consult their doctor before taking it.
• Psyllium Husk  is a dietary supplement that contains a lot of soluble fiber, which may help reduce cholesterol levels in the body.

Before taking any dietary supplements, the consumer should consult their doctor for appropriateness, especially those with any health problems, for safety of the body.

7. Add some herbs to your meals.

Certain herbs may help reduce body fat levels. Examples of herbs that may help in this regard include garlic  , ginger, and basil.

However, all of the above self-reduced blood fat methods are only part of controlling or reducing blood fat levels. In order to effectively reduce blood fat, those with high blood fat should follow the doctor’s advice and take the medicine prescribed by the doctor regularly.