1. Soybeans

Beans are the cheapest, most common and most effective anti-cholesterol food in nature, according to Dr. James Andrew of the University of Kentucky Medical School in the United States. Studies have shown that eating 28 grams of legumes per day can reduce total cholesterol, LDL (bad cholesterol) and triglycerides by 10%.

The U.S. Food and Drug Administration (FDA) has approved food companies to label soy foods with the health benefits of "soybeans can lower cholesterol and prevent cardiovascular disease." If you want to lower cholesterol, you can include soy products such as tofu, soy milk, and miso in your daily diet. People with familial cardiovascular disease should not forget to put a large piece of braised tofu on the plate when they eat the buffet for lunch every day.

2. Oatmeal

The substance in oats that mainly destroys cholesterol is called "β-polydextrose", which is a soluble fiber that can hinder the production and absorption of cholesterol. Studies have found that eating just two-thirds of a cup of dry oatmeal a day can lower cholesterol by 16%.

3. Salmon

When you want to eat meat, I suggest you eat fish. The OMEGA-3 fatty acids in fish are good for your heart in many ways. For example, Omega-3 fatty acids can lower blood pressure, triglycerides, and prevent stroke. From a cholesterol perspective alone, Omega-3 fatty acids can also increase good cholesterol (HDL) in the blood. Studies have found that if people with normal cholesterol eat one pound of salmon a day for 40 days, HDL will increase significantly.

4. Olive oil

The more saturated the oil (such as lard), the more it will increase the cholesterol content, so it is not recommended to use it. Unsaturated oils (such as salad oil and sunflower oil), although they can lower cholesterol, will also lower good cholesterol (HDL). Olive oil is the best choice because its monounsaturated fatty acids can lower cholesterol while maintaining good cholesterol levels. Others such as canola oil also have the same effect.

5. Apples

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

6. Grapefruit

There is a soluble fiber in grapefruit that can reduce LDL. A study by the University of Florida found that eating two and a half cups of grapefruit pulp a day can reduce LDL by 10%. LDL. Foods containing soluble fiber can increase the excretion of cholesterol. Which foods have the most? "QQ, slippery, sticky, crunchy foods," experts describe, such as fungus, mushrooms, kelp, agarwood, etc.

7. Tea

The dietary wisdom of our ancestors has been confirmed again. In recent years, it has been discovered that polyphenols in green tea and oolong tea can increase good cholesterol. In experiments, Pu'er tea extract has also been found to reduce the amount of cholesterol in the blood.

8. Garlic

Ordinary garlic has recently been discovered to have great health value. Researchers in New York found that garlic can lower total cholesterol and also lower bad cholesterol. An experiment in Seattle also found that taking a garlic oil pill equivalent to 3 cloves of garlic a day can also increase good cholesterol by 23%.

9. Grapes

Grapes and grape juice, like wine, contain resveratrol, a natural substance that can lower cholesterol. Animal experiments have also proven 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, etc., all of which have the effect of lowering serum cholesterol. Indians have almost no high blood pressure or coronary heart disease, which is mainly due to their staple food of corn.

11. Milk

Milk is rich in orotic 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 the human body. Reduce cholesterol production.

12. Leeks

In addition to calcium, phosphorus, iron, sugar and protein, vitamins A and C, leeks also contain carotene and a large amount of fiber, which can strengthen the gastrointestinal tract. Peristalsis has a good laxative effect and can remove excess nutrients from the intestines, including excess fat.

13. Shiitake mushrooms

can significantly reduce serum cholesterol, triglyceride and low-density lipoprotein levels. Regular consumption can cause a relative increase in high-density lipoprotein in the body.

14. Winter melon

Regular consumption of winter melon can remove excess fat from the body and help lose weight.

People's Daily Online - 14 foods to help you "eat" cholesterol easily