1, eat more foods rich in fiber.

Foods with very high fiber content such as coarse grains and bread can effectively reduce the content of low-density lipoprotein cholesterol in the human body. Nutrition experts point out that in order to achieve the effect of affecting cholesterol content, dietary fiber must reach 15~30 grams. Patients with high total cholesterol should eat more vegetables, fruits and bacteria and algae foods, such as konjac, auricularia, kelp, Undaria pinnatifida, onion, pumpkin, sweet potato, etc. These foods are rich in dietary fiber and help to excrete cholesterol.

It's best to eat more fish

Omega-3 fatty acids (found in tuna, mackerel, salmon and sardines) can effectively reduce the intake of saturated fat. Fish oil and lecithin have the function of lowering blood fat, but their function is mainly aimed at the increase of triglycerides, and the effect of lowering cholesterol is small, but it is still useful.

3. Eat more soy products.

Bean products such as tofu and puffed vegetable protein contain a natural phytochemical called isoflavones. Studies have shown that this chemical helps to clear the low-density lipoprotein cholesterol that damages arteries in the human body.

You need to take enough vitamin c.

Studies have shown that the content of vitamin C in blood is directly proportional to the content of low-density lipoprotein cholesterol in human body. Experts suggest that eating 3-4 servings of foods rich in vitamin C every day, such as citrus fruits, potatoes, broccoli, cauliflower, strawberries, papaya and dark green leafy vegetables, can increase the content of vitamin C in human blood, thus increasing the content of low-density lipoprotein cholesterol in the body and ensuring smooth blood vessels. Antioxidant components such as vitamin C and vitamin E can not directly reduce cholesterol in blood, but can help reduce the harm of cholesterol to blood vessels.

5. Eat more olive oil, tea oil, corn oil and rapeseed oil.

Monounsaturated fatty acids contained in olive oil, tea oil, corn oil and rapeseed oil can reduce low density lipoprotein cholesterol. It can be eaten with vegetable oils such as soybean oil and peanut oil in daily diet.