Dr. James Andrew of the Medical College of KFC University in the United States believes that beans are the cheapest, most common and most effective anti-cholesterol food in nature. Studies have shown that eating 28 grams of beans every day can reduce total cholesterol, LDL (bad cholesterol) and triglycerides by 10%.

The US Food and Drug Administration (FDA) has approved that the food industry can mark the health care function of "soybean can lower cholesterol and prevent cardiovascular diseases" on soybean food. If you want to lower cholesterol, you can add bean products such as tofu, soybean milk and miso to your daily diet. People with familial cardiovascular diseases, don't forget to put a large piece of marinated tofu on the plate when eating buffet at noon every day.

2, oatmeal

The main substance that destroys cholesterol in oats is called "β-polyglucose", which is a soluble fiber that can hinder the production and absorption of cholesterol. Studies have found that eating only two-thirds cups of dry oatmeal every day can reduce cholesterol 16%.

3. Salmon

When you want meat, I suggest you eat fish. In many ways, omega-3 fatty acids in fish are good for the heart. For example, Omega-3 fatty acids can lower blood pressure, triglycerides and prevent stroke. From the perspective of cholesterol alone, Omega-3 fatty acids can also increase good cholesterol (HDL) in the blood. Studies have found that people with normal cholesterol eat a pound of salmon every day for 40 days, and high-density lipoprotein is greatly increased.

4. Olive oil

The more saturated oil (such as lard) will increase the cholesterol content and is not recommended. Unsaturated oils (such as salad oil and sunflower seed oil) can lower cholesterol, but at the same time, they can also lower HDL. Olive oil is the best choice, because its monounsaturated fatty acids can lower cholesterol, but it can maintain good cholesterol content. Others, such as mustard oil, have the same effect.

5. Apple

Apples and other fruits rich in pectin can reduce bad cholesterol (LDL). French researchers asked a group of men and women to eat two or three apples a day for a month and found that their low-density lipoprotein decreased.

6.grapefruit

There is a soluble fiber in grapefruit, which can reduce low density lipoprotein. The University of Florida found that eating two and a half cups of grapefruit pulp every day can reduce 10% of low-density lipoprotein. Foods containing soluble fiber can increase cholesterol excretion, which foods are the most? "QQ, slippery, sticky and crisp food" is described by experts as fungus, mushroom, kelp, watercress and so on.

7. tea

The dietary wisdom of our ancestors has been confirmed again. In recent years, it has been found that polyphenols in green tea and oolong tea can improve cholesterol. In the experiment of Pu 'er tea extract, it was also found that it can reduce the content of cholesterol in blood.

8. Garlic

Common garlic has recently been found to have health care value. Researchers in new york found that garlic can reduce total cholesterol and bad cholesterol. The experiment in Seattle also found that taking 1 garlic oil pills equivalent to 3 cloves of garlic every day can also increase good cholesterol by 23%.

9. grapes

Grape, grape juice and wine contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments also prove that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia.

10, corn

Rice is rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on, all of which have the effect of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, mainly because their staple food is corn.

1 1, milk

Milk is rich in whey acid and calcium, which can not only inhibit the deposition of cholesterol on the arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the production of cholesterol.

12, leek

In addition to calcium, phosphorus, iron, sugar, protein, vitamins A and C, leek also contains carotene and a lot of fiber, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive nutrients in the intestine, including excess fat.

13, mushrooms

It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if it is eaten frequently.

14, wax gourd

Regular consumption of wax gourd can remove excess fat in the body and play a role in losing weight.

People's Network-14 kinds of food help you "eat" cholesterol easily.