First: lose weight: losing 5-10% weight can effectively reduce blood cholesterol level.

Second: Eat healthy food.

Choose healthy fats: saturated fats in red meat and dairy products can increase total cholesterol and low-density lipoprotein cholesterol ("bad" cholesterol). The general principle is not to consume more than 7% of daily calories from saturated fat. Instead, you should choose relatively healthy lean meat, low-fat dairy products and monounsaturated fatty acids (contained in olive oil, peanuts and rapeseed oil).

Avoid trans fats: fried foods and many commercially packaged foods such as desserts, biscuits and cakes contain trans fats.

Limit cholesterol in your diet: the goal is not to exceed 300mg of cholesterol per day, and if you have heart disease or diabetes, it should not exceed 200mg. Cholesterol mostly comes from viscera, egg yolk and full-fat dairy products. You can choose lean meat and skim milk.

Choose whole wheat food: All kinds of nutrients in whole wheat food can promote heart health. You can choose whole wheat bread, whole wheat pasta, whole wheat flour and brown rice.

Eat more fruits and vegetables: Fruits and vegetables are rich in dietary fiber, which helps to lower cholesterol. Eat some seasonal fruits; Try casserole, soup and stir-fry based on vegetarianism. If you like dried fruits, be careful not to exceed a handful (about 1-2 ounces or 2). Dried fruit has more calories than fresh fruit.

Eat more foods rich in omega-3 fatty acids: omega-3 fatty acids can reduce the "bad" cholesterol in the body. Some fish such as salmon, mackerel and herring are rich in omega-3 fatty acids. Other sources include walnuts, almonds and flaxseed.

Soybean lecithin: the emulsification of soybean lecithin will affect the transportation and deposition of cholesterol and fat, and can remove excess triglycerides. Therefore, soybean lecithin can effectively reduce excessive blood lipid and cholesterol, and then prevent and treat cardiovascular and cerebrovascular diseases caused by it.

Third: increase exercise.

Fourth: Quit smoking and drinking.

Tips: Pay attention to two points in the choice: 1? Look at the brand and choose a big brand, with good quality and good effect; 2. Look at the platform, whether the qualifications are complete, whether there is a traceability mechanism, whether it stands with consumers, and whether it is guaranteed after sale.