Reducing the proportion of processed foods in the diet and increasing the proportion of fish, nuts, fruits and vegetables significantly reduces blood fat levels in women. This has been shown by a study published in the journal. nutrients.
The researchers used data from a large study of the health of Australians conducted in 2011-2012. They developed a model that allowed them to predict how triglyceride (fat) levels in women’s blood would change with dietary changes. High levels of fat in the blood increase the risk of obesity, heart disease and type 2 diabetes.
The results showed that reducing processed food consumption by 50% and increasing consumption of minimally processed or unprocessed foods by 25-75% reduced triglyceride levels by 2.8%. Processed foods are foods that require many processing steps to prepare. Often these foods are high in calories, sugar and fat and low in other nutrients. That’s why crackers, chips, breakfast cereals, and sausages are considered ultra-processed. Unprocessed foods include fruits, vegetables, nuts, mushrooms and meat.
Fish, nuts, fruits and vegetables together reduced triglyceride levels by 8.2%, while omega-3-rich fish reduced triglyceride levels by 9.9%. Such a change could cause the indicator to change from high to normal.
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