Shit. The cholesterol index has gone up again! Maybe you are upset about numbers, but in fact, many people have the same troubles as you.
You should already know that seafood, egg yolk and internal organs are foods with high cholesterol, so it is better to touch them less. Do you know that there are actually many foods that will help your cholesterol index to be healthier?
Here are eight foods that can lower cholesterol:
1. Soybean
Beans are the cheapest, most common and most effective anti-cholesterol food in nature. Studies have pointed out that eating 28 grams of soy food every day can reduce10% of total cholesterol, LDL (bad cholesterol) and triglyceride, and "soy can reduce cholesterol and prevent cardiovascular diseases". If you want to lower cholesterol, you can include soy products such as tofu, soybean milk and miso in your daily diet.
2. oatmeal
A cup of oatmeal in the morning is a good heart-friendly breakfast.
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.
Studies have found that eating only two-thirds cups of dry oatmeal every day can reduce cholesterol16%.
3. Salmon
When you want meat, I suggest 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.
From the point of view of cholesterol alone, Omega-3 fatty acids can also increase good cholesterol (HDL) in blood. Studies have found that people with normal cholesterol eat one pound of salmon a day for 40 days, and HDL is greatly increased.
Not only salmon, but also other deep-sea fish rich in Omega-3 fatty acids, such as tuna, sardines and mackerel, can also increase HDL.
4. Olive oil
The more saturated oil (such as lard) will increase the cholesterol content, and it is not recommended to use it.
Unsaturated oils (such as salad oil and sunflower oil) can lower cholesterol, but at the same time, they can also lower good cholesterol (HDL).
Olive oil is the best choice because its monounsaturated fatty acids can reduce cholesterol, but it can maintain a good amount of cholesterol. Others, such as mustard oil, 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.
Traditional oils, such as sesame oil and peanut oil, have the content of monounsaturated fatty acids second only to olive oil and mustard oil, which can be used together. For example, dropping a few drops of sesame oil after scalding vegetables is also beneficial to the heart.
5. Apple
Apples and other fruits rich in pectin can reduce bad cholesterol (LDL).
French researchers let a group of men and women eat two or three apples a day for a month and found that their LDL decreased.
Recently, it was also found that apple also contains another substance, vitamin K 1, which can also delay LDL oxidation.
6.grapefruit
There is a soluble fiber in grapefruit that can reduce LDL. A study at the University of Florida in the United States found that eating two and a half cups of grapefruit pulp every day can reduce10% LDL.
7. tea
The dietary wisdom of our ancestors was once again confirmed. 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 cholesterol in blood.
8. Garlic
Ordinary garlic has recently been discovered for its health value.
Researchers have found that garlic can reduce total cholesterol and bad cholesterol.
In the experiment, it was also found that taking 1 garlic oil pill, which is equivalent to 3 cloves of garlic, every day can also increase good cholesterol by 23%.