Low density lipoprotein cholesterol (LDL-C) can cause damage to arteries. High density lipoprotein cholesterol (HDL-C) can clean and dredge arteries. The following are some dietary methods recommended by experts, aiming at reducing LDL-C content and increasing HDL-C content in human body. 1. Eat more fish A study on the effect of omega-3 fatty acids (found in tuna, mackerel, salmon and sardines) on hdl-c shows that when the number of times of eating fish reaches 1 time a week or even one day 1 time, the intake of saturated fat can be effectively reduced. 2. Eating more foods rich in fiber, foods with very high fiber content such as whole grains and bread can effectively reduce the ldl-c content 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. You can add a plate of blackberries for breakfast, half a bowl of lentils for lunch, a plate of whole wheat pasta for dinner, and five dried peaches for snacks. 3. Eat more soy products, such as tofu and puffed vegetable protein, which contain a natural phytochemical called isoflavone. Studies have shown that this chemical helps to clear the low-density lipoprotein cholesterol that damages arteries in the human body. 4. Adequate intake of vitamin C A study conducted by Tufts University in Massachusetts shows that the content of vitamin C in blood is directly proportional to the content of hdl-c 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 b8f blood, thus increasing the amount of hdl-c in the body and ensuring smooth blood vessels. Tips for a healthy world: Cholesterol is an indispensable nutrient for human body. It is not only one of the structural components of the body, but also the raw material for synthesizing many important substances. Excessive consumption of cholesterol-containing foods can easily lead to anemia and reduce the body's resistance; However, long-term intake of a large amount of cholesterol is not healthy, which will increase the cholesterol content in serum and increase the risk of cardiovascular diseases. Therefore, scientific diet advocates moderate intake of cholesterol. Foods without cholesterol and low in cholesterol include: all plant foods, egg white, poultry meat, dairy products, fish and so on. Foods with high cholesterol content include: egg yolk, animal brain, animal liver and kidney, cuttlefish, crab roe and crab paste. It is generally believed that the intake of cholesterol should be less than 300 mg per day (equivalent to 1 egg yolk). Tips for a healthy world: The researchers also found that non-smoking, moderate drinking and physical exercise to improve heart function several times a week are the three keys to increase hdl-c content in human body. L Eat less high-fat foods, red meat such as animal liver, eggs, beef and mutton, and foods with high ldl-c content. Eating these foods regularly is not conducive to lowering the cholesterol content in the human body. Nancy. Ernst, a staff member of the National Heart, Lung and Blood Institute in Maryland, pointed out that in any diet aimed at lowering cholesterol, the calories obtained from saturated fat should be reduced to 65,438+00% of the total calories in the whole day. Because too much saturated fat will increase the burden on the system responsible for clearing cholesterol in the human body, which will lead to arterial blockage. L redistribute the proportion of fat intake. The daily fat intake of human body can be roughly divided into saturated fat (more common in meat and other foods), various unsaturated fats (more common in vegetable oil) and single unsaturated fat (more common in rapeseed oil and olive oil). Experts suggest that changing the proportion of the above three fats in daily diet can reduce the content of ldl-c in human body. For people with high cholesterol content, the optimal distribution ratio of the three fats is 7: 10: 13. In other words, the calorie intake from saturated fat should be reduced to less than 7% of the total intake; The calorie intake from various unsaturated fats should be reduced to below 10% of the total intake; The calorie intake from single unsaturated fat can be increased to more than 13% of the total intake. Health World Tip: The doctor reminded me that patients with hypercholesterolemia should be monitored and treated regularly by doctors. L you can't take anticoagulant drugs when taking vitamin e supplements. L The daily requirement of vitamin E is 30IU (international vitamin unit). However, when doctors recommend taking vitamin E supplements to help lower cholesterol, the recommended amount can usually reach at least 100IU per day. Although the expert's opinion is that the dosage of vitamin E is less than 600IU, which belongs to the safe and harmless range of 147 1; However, experts also stressed that the specific quantity, method, time and precautions to be taken should be strictly in accordance with the doctor's advice. In addition, according to 200,000 clinical data in China, tea pigment, a tea extract, also has obvious curative effect on cholesterol regulation, and has no toxic or side effects. The doctor can only decide whether to take [tea pigment capsule] after diagnosis. Generally speaking, there are two reasons for low cholesterol. First, secondary hypocholesterolemia is more common in hyperthyroidism and liver damage such as hepatitis and cirrhosis. The other is primary hypocholesterolemia, which is mostly caused by unbalanced diet, long-term vegetarian diet, partial eclipse and low cholesterol intake. Although high cholesterol is bad for your health, low cholesterol will also affect your health. Cholesterol participates in the composition of cell membrane, maintains and nourishes cell membrane and maintains its stability. If the blood cholesterol level is too low, it will weaken the stability of cell membrane, lead to the decrease of cell membrane elasticity and increase of brittleness, and lead to the increase of blood vessel wall brittleness. In addition, cholesterol is an important raw material for synthesizing steroid hormones in the body. After metabolism in vivo, it can be converted into pregnenolone, from which corticosteroids, progesterone, androgen and estrogen can be synthesized. These hormones play an important role in regulating the metabolism of sugar, fat, protein, water and electrolyte, and have an important influence on stress response and immune function. If the cholesterol level is too low, it will often lead to the reduction of corticosteroid synthesis, which will lead to the weakening of stress ability, immunity and normal disease resistance. Or lead to the reduction of sex hormone synthesis, affecting normal sexual function, which is not conducive to human health. After excluding the possibility of other diseases, it is necessary to develop the habit of a balanced diet in order to maintain the normal level of cholesterol in the blood. When cholesterol is low, you can eat more fish, animal offal, eggs and other foods. What to eat can lower cholesterol 1. Eat less or not eat foods with high cholesterol content such as animal viscera and egg yolk, and control the intake of cholesterol in the diet (less than 300 mg per day). Cholesterol in blood is mainly (70%) synthesized by liver, and only a small part (30%) comes from food, so simply reducing cholesterol intake can not fundamentally treat high cholesterol, but controlling cholesterol intake in food can still help reduce cholesterol. According to the standards recommended by the American Heart Association, the daily cholesterol intake should be less than 300 mg or less, while the cholesterol in 1 egg yolk is 250~290 mg; The cholesterol content of pig liver boiled twice in brine is as high as 469 mg. 2. Eat less fat and meat oil and reduce the intake of saturated fat. Saturated fat widely exists in meat, eggs and milk, especially in fat, meat oil and internal organs. Saturated fat can promote the growth of blood low density lipoprotein cholesterol (LDL-C), and its efficacy even exceeds that of cholesterol itself. 3. Eat more vegetables, fruits, bacteria and algae, such as konjac, fungus, kelp, Undaria pinnatifida, onion, pumpkin, sweet potato and so on. These foods are rich in dietary fiber, which helps to excrete cholesterol. The main way for human body to excrete cholesterol is through bile. The liver uses cholesterol to synthesize cholic acid, which is discharged into the gastrointestinal tract with bile and participates in the digestion of fat. After that, a part of cholic acid metabolites are reabsorbed into the blood for "waste utilization", and another part of cholic acid metabolites are excreted with feces. The function of dietary fiber is to absorb more cholic acid metabolites, so that they can be discharged rather than recycled. In this way, the liver "has to" use more cholesterol to synthesize cholic acid to supplement the loss of cholic acid. A large number of studies have confirmed that increasing the intake of dietary fiber has a clear effect on lowering cholesterol. 4. Monounsaturated fatty acids contained in olive oil, tea oil, corn oil and rapeseed oil can reduce low density lipoprotein cholesterol (LDL-C). It can be eaten with vegetable oils such as soybean oil and peanut oil in daily diet. 5. Fish oil and lecithin have the function of lowering blood fat, but their function is mainly aimed at the increase of triglyceride, and the effect of lowering cholesterol is small (of course, it is still useful). 6. Antioxidant components such as vitamin C and vitamin E can not directly reduce cholesterol in blood, but help to reduce the harm of cholesterol to blood vessels.