Bean food: such as soybean, adzuki bean, mung bean, broad bean, pea, lentil, edamame, kidney bean, etc. Because this kind of food is rich in plant protein, phospholipids, plant antioxidants and so on. It has the effect of lowering blood cholesterol.
Fish food: fish generally have low fat content and more unsaturated fatty acids, especially some marine fish are rich in polyunsaturated fatty acids, such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which have certain effects on preventing dyslipidemia and cardiovascular and cerebrovascular diseases. Japanese, Eskimos and Zhoushan fishermen in China hardly suffer from coronary heart disease, which is related to their eating of marine fish.
Vegetables and fruits: such as cauliflower, leek, green onion, garlic, eggplant, yam, tomato, hawthorn, orange, apple, etc. In addition to nutrients, it also contains natural phytochemicals, which has the functions of reducing blood lipid and preventing atherosclerosis.
Bacteria and algae food: such as mushrooms, shiitake mushrooms, black ears, tremella, seaweed, kelp, Undaria pinnatifida, marine vegetables and so on. In addition to nutrients, they also contain some special chemical components, which make them have lipid-lowering effect and are beneficial to cardiovascular and cerebrovascular health.
Milk food: In addition to rich nutrition, milk also contains substances that can lower cholesterol, namely 3-3 hydroxymethylglutaric acid and orotic acid, especially the orotic acid in fermented milk. Although Maasai people in Africa eat a lot of meat and drink a lot of fermented milk every day, they not only have low cholesterol in their blood, but also have few patients with coronary heart disease.
Other foods: tea, oats, ginger, olive oil, tea oil, corn oil, soybean oil, rapeseed oil, perilla oil, nuts, etc. Has good lipid-lowering effect.
You can make recipes according to your actual situation, mix them reasonably, eat them differently, and you will see the effect after long-term persistence. I hope my answer can help you.