1, apples and other fruits rich in pectin can reduce bad cholesterol. French researchers let a group of men and women eat two or three apples a day for a month and found that their cholesterol was reduced. Recently, it was found that apples also contain another substance, vitamin K 1, which can also delay cholesterol oxidation.
2. Grapefruit Grapefruit has a soluble fiber that can reduce bad cholesterol. The University of Florida in the United States found that eating two and a half cups of grapefruit pulp every day can reduce 10% of bad cholesterol. As long as foods containing soluble fiber can increase the excretion of bad cholesterol, such as fungus, mushrooms, kelp, watercress and so on.
3. The dietary wisdom of tea ancestors has been confirmed again. What should I eat to lower my cholesterol? In recent years, it has been found that polyphenols in green tea and oolong tea can improve good cholesterol. In the experiment of Pu 'er tea extract, it was also found that it can reduce the amount of bad cholesterol in blood.
4. Soybeans are the cheapest, most common and most effective anti-cholesterol food in nature, according to Dr. James Andrew of the Medical College of KFC University in the United States. Eating 28 grams of legumes every day can reduce 10% total cholesterol, LDL (bad cholesterol) and triglyceride.
5. Oatmeal A cup of oatmeal in the morning is a good breakfast that is friendly to the heart. The main substance that destroys cholesterol in oats is called "β-polyglucose", which is a soluble fiber and can hinder the production and absorption of cholesterol. American scholars have found that eating only two-thirds cups of dry oatmeal every day can reduce cholesterol 16%.
6. When salmon wants to eat meat, it is recommended that 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, triglyceride and prevent stroke. What should I eat to lower my cholesterol? From the point of view of cholesterol alone, Omega-3 fatty acids can also increase good cholesterol in the blood. Studies have found that people with normal cholesterol can eat a pound of salmon a day for 40 days, and HDL is greatly increased. 7. Olive oil Olive oil is the best choice because its monounsaturated fatty acids can lower cholesterol, but it can maintain a good amount of cholesterol. Others such as mustard oil also have the same effect. Olive oil is not often recommended in recent years, and it is also because antioxidant substances such as vitamin E and polyphenols are found in olive oil, which can prevent bad cholesterol from being oxidized.
8. Garlic Ordinary garlic has recently been discovered for its health value. Researchers in new york have found that garlic can lower total cholesterol and bad cholesterol.
Foods containing moderate amounts of cholesterol are:
Pig heart, pig tongue, pig fat, pig belly, pig large intestine, pork floss, sausage, fat beef, pork ribs, chicken, pig sandwich, duck, sausage, silver carp, herring, river crab, ice cream.
Foods with low cholesterol are:
Lean meat, rabbit meat, yellow croaker, hairtail, skinless chicken, carp, shredded eel, square ham, white fish, jellyfish skin, milk, sea cucumber.
Beans contain almost no cholesterol.
Question 2: What can you eat to lower your cholesterol? You can eat more black sesame, which contains unsaturated fatty acids, which can reduce the total cholesterol and low-density cholesterol, thus protecting cardiovascular health.
Question 3: What do you eat to reduce cholesterol the fastest? Cholesterol belongs to lipid substances and is divided into high-density cholesterol and low-density cholesterol. The great threat to the human body is low-density cholesterol. Low-density cholesterol is easy to damage arteries and blood vessels,
Guiding opinions:
In this regard, the focus of prevention and control is on low-density cholesterol. In diet, we should pay attention to eating more fish or foods rich in fiber. For example, wheat and lentils. You can also eat soy products. Remember, egg yolk is not edible.
Question 4: What is good to eat with high cholesterol 12 kinds of food decrease 1, apples.
Apple is rich in pectin, cellulose and vitamin C, which has a very good lipid-lowering effect. If you eat two apples a day for a month, most people's low-density lipoprotein cholesterol (harmful to cardiovascular system) will decrease, while the level of high-density lipoprotein cholesterol beneficial to cardiovascular system will increase. Experiments have proved that about 80% patients with hyperlipidemia will have lower cholesterol levels.
2. Grapes
Grape, grape juice and wine contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments have also proved that it can reduce cholesterol and inhibit platelet aggregation, so grape is one of the best foods for hyperlipidemia patients.
3. Corn
Rice is rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on, all of which have the function of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their staple food of corn.
4. 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 cholesterol production.
5. Garlic
Garlic is a mixture of sulfur-containing compounds, which can reduce blood cholesterol and prevent thrombosis, and help increase high-density lipoprotein.
6, leeks
In addition to calcium, phosphorus, iron, sugar and 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.
7. Onions
Onions contain prostaglandin A, which can relax blood vessels and lower blood pressure. It also contains dilute propyl trisulfide compounds and a small amount of sulfur amino acids, which can not only reduce blood lipid, but also prevent arteriosclerosis. People in their forties should eat more.
8. 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.
9. Wax gourd
Regular consumption of wax gourd can remove excess body fat and play a role in losing weight.
10, carrots
Rich in calcium pectate, it is excreted from the stool after running in with bile acid. If the body wants to produce bile acid, it will inevitably use cholesterol in the blood, thus promoting the level of cholesterol in the blood to decrease.
1 1, kelp
Kelp is rich in taurine. Dietary fibroalginic acid can reduce blood lipid and cholesterol in bile.
12, hawthorn
Hawthorn has the effects of lowering blood lipid, lowering blood pressure, strengthening heart and resisting arrhythmia.
You can eat more of the above cholesterol-lowering foods in your life, because these foods are excellent health-keeping ingredients, and they are all low-calorie foods, so you won't get fat if you eat them!
Question 5: What can I eat to lower my cholesterol? Some cholesterol-lowering drugs have certain side effects, so it is more ideal to lower my cholesterol without medication. Not long ago, in the famous "Metabolism" magazine, Canadian clinical nutritionists reported that using four kinds of foods can reduce blood cholesterol by 29%. In fact, these kinds of foods can reduce cholesterol by 5% ~10% respectively, but they are combined to produce synergy. They treated 13 cases with normal blood lipids. These people have been on a diet with low cholesterol and low saturated fat for a period of time. After eating these four kinds of foods for one month, the low density lipoprotein (LDL) cholesterol decreased by 29%, and most of them have fallen to the normal range.
These four kinds of food are: 1, bean products, especially bean-based meat substitutes abroad, such as bean hamburgers, bean hot dogs, bean frozen meat cuts, and soy milk. 2, hard shell fruit, eat a handful of almonds every day. 3. Viscose soluble cellulose, which is available in Europe and America. There are also insoluble cellulose such as oat bran grains and barley soup. 4. Increase margarine with phytosterol, which is available in Europe and America, and is different from our existing margarine in China.
These foods also include broccoli, carrots, red peppers, tomatoes, onions, croissants, eggplant and so on. Recipes such as soy milk, oat bran porridge, fruit, almonds, oatmeal bread and jam and margarine with increased sterols for breakfast. For lunch, eat bean frozen meat, wheat bran bread, soybean soup and fruit. You can eat all kinds of fried vegetables, tofu, fruits and almonds for dinner. Snacks can be hard nuts, yogurt and soy milk with soluble cellulose. In addition, of course, you should not eat foods with high cholesterol, foods with high saturated fat and animal fat. However, the author believes that even if they can't completely meet their vegetarian requirements, it is good to reduce cholesterol by using the above four kinds of foods as much as possible, which can be increased step by step.
These four kinds of food are available in supermarkets or food stores in Europe and America. However, in China, the above-mentioned third and fourth categories of goods are less. Fortunately, our nation's eating habits don't often eat cream, so there is no need to use margarine as a substitute. Insoluble cellulose in the third kind of food is actually ordinary vegetables, which is very rich in China. No. 1 Although there are no products such as bean meat or hamburgers in China, there are quite a few vegetarian chickens, ducks and hams.
In China, bean products have great development prospects. Walnuts, peanuts, melon seeds and almonds in hard-shelled fruits have long been popular foods.
In short, referring to foreign experience, adding plant foods to the diet structure and using less animal foods can lower cholesterol and make us live healthier!
Question 6: What kind of food can you eat to reduce bad cholesterol and raise good cholesterol 10?
Apple: Vitamin C, which is rich in gum and cellulose, has a non-lipid-lowering effect. Every time you eat two apples for several months, the blood low-density lipoprotein cholesterol (vascular damage) decreases, and the blood high-density lipoprotein cholesterol level increases.
Carrots: calcium mucilage-rich reacts with bile acid to excrete. To produce bile acid, it is necessary to use blood cholesterol to reduce blood cholesterol level.
Corn: It is rich in calcium, phosphorus, selenium, lecithin and vitamin E, which can reduce serum cholesterol.
Oyster: It is rich in zinc and taurine, especially taurine, which promotes cholesterol decomposition and helps to lower blood lipid levels.
Almonds: the cholesterol level is higher or slightly higher. Use almonds to replace the food with low nutritional density to reduce blood cholesterol and keep it dirty and healthy.
Kelp: rich in taurine to reduce blood pressure and bile cholesterol; Alginate containing dietary fiber inhibits cholesterol absorption and promotes excretion.
Garlic: it can reduce the combined cholesterol in the liver, reduce the harmful cholesterol level, increase the beneficial cholesterol and reduce the incidence of heart disease every time you eat 3 cloves of garlic.
Milk: containing more calcium can inhibit cholesterol synthase in the body and reduce cholesterol absorption.
Tangerine: rich in vitamin C can improve the detoxification ability of the liver, accelerate the conversion of cholesterol and reduce blood lipid.
Tea: contains coffee and tea phenol, which has the functions of refreshing, strengthening, diuresis and lowering blood fat. Drinking tea can prevent cholesterol from rising in the body.
Question 7: What can you eat to lower your cholesterol?
1. Well-known oatmeal: According to the research report, eating about 3/4 cups of oatmeal every day can help reduce total cholesterol by 4-8% because oatmeal contains water-soluble fiber. In addition to cereal, apples, orange fruits and dried beans such as kidney beans, soybeans and plum beans are also rich in water-soluble fiber.
2. Isoxanthine in soybean also helps to lower cholesterol, so you should eat more soybean milk, tofu and soybeans.
3. Fish (especially salmon and tuna) contains omega-3 fatty acids, which has long been proved to help lower cholesterol. It is recommended to eat fish two or three times a week instead of meat.
Finally, traditional foods in China, such as auricularia auricula and mushrooms, also help to lower cholesterol.
Top Ten Healthy Foods for Lowering Cholesterol
1.Oat: Oat contains the most water-soluble fiber in grains. Studies have pointed out that it can effectively take away excess cholesterol in the body, and the fat content is extremely low, which can prevent cardiovascular diseases and is suitable for people with high cholesterol.
2. Peach and pear: Apart from peach and pear, in fact, many fruits are rich in water-soluble and water-insoluble fibers, such as oranges, bananas and grapefruit, which are excellent foods for lowering cholesterol.
3. Carrots: Carrots are rich in water-soluble fiber, sweet and refreshing, and contain quite high vitamin A, which is most suitable for salad or side dishes. In addition, many vegetables contain water-soluble fiber, such as broccoli, and its nutritional value is not much better than that of carrots.
4. Prunus mume: Prunus mume is rich in water-soluble fiber, and other "close relatives" of dried beans also contain a lot of water-soluble fiber, such as red beans, mung beans and black beans, which are healthy and beneficial for making soup or processing sugar water.
5. Soymilk: Like tofu, it is rich in soy protein, which can reduce bad cholesterol. According to the recommendation of the US Drug Administration, eating 25 grams of soy protein every day, combined with a low-fat and low-cholesterol diet, can effectively reduce the cholesterol content in the body.
6. Nuts: Others, such as pistachios, almonds and peanuts, have a high fat content, but nuts are rich in unit unsaturated fat, which can effectively lower cholesterol. As long as they are eaten in moderation, they will be beneficial to the body.
7. Omega-3 fatty acids: Salmon, tuna and sardine, which are deep fish, are rich in Omega-3 fatty acids, which can reduce triglyceride, reduce blood viscosity and help reduce the chance of thrombosis.
8. Golden mushroom: Not only golden mushroom, but also many mushroom foods are rich in water-soluble fiber, which can help lower cholesterol and prevent heart disease. Moreover, the cooking method of mushroom foods is simple and delicious, so it's no harm to eat more!
9. Olive oil: At first glance with canola seed oil, olive oil contains monounsaturated fat, so it should be replaced by healthy edible oil every day, and it tastes fragrant, so it is very healthy when used for cooking or making salad.
10. Algae: kelp and laver, which are rich in water-soluble fibers, can absorb their fiber components when used for making salads, eating and making soup.
Question 8: Excuse me, what food with high cholesterol can be reduced? What foods do you need to fast? Eat less or not eat foods with high cholesterol content such as animal viscera and egg yolk, and control the cholesterol intake in the diet (less than 300 mg per day). Cholesterol in the blood is mainly (70%) synthesized by the liver, and only a small part (30%) comes from food, so simply reducing cholesterol intake cannot fundamentally treat high cholesterol, but controlling cholesterol intake in food is still helpful to reduce cholesterol. According to the standards recommended by the American Heart Association, the cholesterol intake should be less than 300 mg or less every day, and the cholesterol in 1 egg yolk should be 250~290 mg; The cholesterol content of two boiled pork livers is as high as 469 mg.
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 viscera. Saturated fat can promote the growth of blood low density lipoprotein cholesterol (LDL-C), and its efficacy even exceeds that of cholesterol itself.
Eat more vegetables, fruits, bacteria and algae, such as konjac, fungus, kelp, Undaria pinnatifida, onion, pumpkin, sweet potato, etc. These foods are rich in dietary fiber and help 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 to participate in the digestion of fat. After that, part of cholic acid metabolites are reabsorbed into the blood for "waste utilization", while the other 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.
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.
Fish oil and lecithin have the effect of lowering blood lipid, but their effect is mainly aimed at the increase of triglyceride, and the effect of lowering cholesterol is less (of course, it is still useful).
Vitamin C, vitamin E and other antioxidant components can not directly reduce cholesterol in blood, but help to reduce the harm of cholesterol to blood vessels.
I hope it helps you ...
Question 9: What can you eat to lower your cholesterol? The best way to lower your blood fat is to control your diet and order a low-fat diet with salt. You can't eat fat, but eat more fruits, such as apples, oranges, hawthorn, watermelons, etc. It is suggested that vegetable oil should be used to fry vegetables at ordinary times, and you can drink more ecological hemp tea after meals, which has a good effect on lowering blood fat.
Question 10: What should you eat to reduce your cholesterol? First of all, adjust your diet structure, and insist that the proportion of meat and food is less, vegetables and fruits are more coarse grains, and foods that can be cold can be mixed with garlic vinegar and sesame oil. It's good for your health. High cholesterol is easy to cause problems such as high blood pressure. Therefore, it is necessary to reduce fat intake. Adjust your weight. Enhance the flexibility of the body and the ability to resist diseases. And have a positive attitude towards life. Cheerful and optimistic.
Especially middle-aged and elderly people need to adjust their weight, at the same time, pay attention to scientific health and reasonable diet structure to prevent the harm caused by "three highs" (hyperlipidemia, hypertension and hyperglycemia). Diet and life conditioning can lower cholesterol. You can eat some hawthorn and be more active. It's good for your health.
Normal does not require drugs. Unless it causes problems such as blood pressure and blood viscosity, it needs to be heavy. Need to take some medicine to lower blood pressure and adjust the consistency of blood lipids. Mainly to reduce the intake of animal fat. Usually, you can choose more nutritious and healthy food oil to cook. Such as olive oil, canola seed oil, peanut oil, linseed oil and some deep-sea fish oil. It is usually possible to lower cholesterol by sticking to it after adjusting your life.