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 has been continuously recommended in recent years, 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.