"After Eating This on an Empty Stomach"... Eating Habits That Tackle Hyperlipidemia and Belly Fat [Health Issue]

[Financial News] Conditions such as hyperlipidemia and prediabetes often occur together due to similar lifestyle factors, including poor eating habits and lack of exercise. Even when fat intake is limited, issues like hyperlipidemia, abdominal obesity, and high blood sugar can still arise. One major cause is excessive carbohydrate consumption.
According to data from The Korean Society of Lipid and Atherosclerosis (KSoLA) and the Korea Disease Control and Prevention Agency (KDCA), overconsumption of carbohydrates can raise blood triglyceride levels, leading to hyperlipidemia (dyslipidemia). Carbohydrates are abundant not only in grains such as rice, bread, and noodles but also in potatoes, sweet potatoes, fruits, and sugars.

It is important to limit the intake of simple sugars such as sugar, cakes, cookies, and sweetened drinks. The KSoLA clinical guidelines (2022) recommend keeping sugar intake below 10–20% of total calories.
To prevent and manage hyperlipidemia, be cautious of excessive carbohydrate intake from rice-based meals. Consuming carbohydrates on an empty stomach can cause a rapid spike in triglyceride and blood sugar levels.
Portion control is essential, and replacing white rice with whole grains such as brown rice or whole wheat is advisable. Avoid eating potatoes, sweet potatoes, or bread as snacks or desserts in addition to regular meals.
For side dishes, opt for fish rich in unsaturated fatty acids instead of fatty meats, and ensure sufficient intake of vegetables and legumes.

Additionally, dietary fiber helps lower cholesterol absorption in the intestines and promotes excretion through bile acids, thereby improving blood lipid levels.
Dietary fiber is plentiful in whole grains, vegetables, seaweed, legumes, and fruits. KSoLA recommends consuming at least 25g per day. While avoiding sugars, it is important to eat an appropriate amount of carbohydrates rich in dietary fiber. Whole fruits with skins contain more dietary fiber than juices or fruit drinks.
Managing hyperlipidemia is not just about reducing fat intake, but also about choosing high-quality fats. Avoid saturated fatty acids (found in pork belly, bacon, instant noodles) and trans fats (in cookies and fried foods), and replace them with unsaturated fatty acids from fish or plant-based foods.
These eating habits also help reduce abdominal fat, making it easier to manage both hyperlipidemia and obesity. In addition, it is recommended to exercise for at least 30 minutes a day, five times a week.
hsg@fnnews.com Han Seung-gon Reporter