2. Eat less fatty meat and meat oil, reduce the intake of saturated fat. Saturated fat is widely available in meat, eggs, dairy foods, especially fat meat, meat oil and offal saturated fat content for the most. Saturated fat has the effect of promoting blood low-density lipoprotein cholesterol (LDL-C) high, and its effectiveness even more than the cholesterol itself.
3. Eat more vegetables and fruits and fungi and algae food, such as konjac, fungus, kelp, wakame, onions, pumpkin, melon, etc., these foods are rich in dietary fiber to help the excretion of cholesterol. Human excretion of cholesterol is the main way through the bile, the liver using cholesterol synthetic bile acid, bile with the bile into the gastrointestinal tract to participate in the digestion of fats, and after that, a part of the bile acid metabolites are reabsorbed back into the bloodstream, "waste utilization", and part of the bile acid metabolites with the feces out of the body. The role of dietary fiber is to adsorb more bile acid metabolites, so that it is excreted rather than recycled. As a result, the liver "has to" use more cholesterol to synthesize bile acids to replace the loss of bile acids. Numerous studies have confirmed that increasing dietary fiber intake has a clear role in lowering cholesterol.
4. Olive oil, tea oil, corn oil and rapeseed oil contain monounsaturated fatty acids that have the effect of reducing low-density lipoprotein cholesterol (LDL-C). Can be consumed in the daily diet with soybean oil, peanut oil and other vegetable oils.
5. Fish oil and lecithin have the effect of lowering blood lipids, but its role is mainly for elevated triglycerides, lower cholesterol role is smaller (of course, still useful).
6. Vitamin C, vitamin E and other components with antioxidant effects do not directly reduce cholesterol in the blood, but they help to reduce the harmful effects of cholesterol on blood vessels.
Question 2: What fruits can I eat to lower my cholesterol? What foods have high cholesterol? Fruits and foods that can lower cholesterol are:
1, apple Apples and other fruits rich in pectin can lower 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 were reduced. It was also recently discovered that apples contain another substance, vitamin K1, which also slows cholesterol oxidation.
2, grapefruit Grapefruit has a soluble fiber can reduce bad cholesterol, the United States, the University of Florida study found that every day to eat two and a half cups of grapefruit pulp, you can reduce the bad cholesterol by 10%. As long as the food containing soluble fiber, can increase the excretion of bad cholesterol, such as fungus, mushrooms, kelp, vegetables and so on.
3, tea The wisdom of the old ancestral diet is again confirmed. Lower cholesterol should eat what good? In recent years, it was found that the polyphenols in green tea and oolong tea can improve good cholesterol. Pu-erh tea extract experiments, also found to reduce the amount of bad cholesterol in the blood.
4, soybeans Beans are nature's cheapest, most common and most effective anti-cholesterol food, according to Dr. James Andrews of the University of Kentucky School of Medicine. Eating 28 grams of legumes a day can lower total cholesterol, LDL (bad cholesterol) and triglycerides by 10%.
5, Oatmeal A cup of oatmeal in the morning is a good heart-friendly breakfast. The main cholesterol destroying substance in oatmeal is called "beta-polyglucose", which is a soluble fiber that prevents cholesterol from being manufactured and absorbed. American scholars found that as long as you eat two-thirds of a cup of dry oatmeal every day, you can reduce cholesterol by 16%.
6, salmon When you want to eat meat, it is recommended that you eat fish. In many ways, the Omega-3 fatty acids in fish are good for the heart. For example, Omega-3 fatty acids can lower blood pressure, triglycerides, and also prevent strokes. What should I eat to lower my cholesterol? From the point of view of cholesterol alone, Omega-3 fatty acids can also increase the good cholesterol in the blood, the study found that people with normal cholesterol to eat a pound of salmon a day for 40 days, HDL greatly increased. 7, olive oil Olive oil because of its monounsaturated fatty acids can lower cholesterol, but can maintain the amount of good cholesterol, is the best choice, others such as canola oil also have the same effect. Olive oil is not often recommended in recent years, but also because olive oil found in vitamin E, polyphenols and other antioxidants, can make the bad cholesterol from being oxidized.
8, garlic The ordinary garlic has recently been found to be valuable in health. Researchers in New York have found that garlic lowers total cholesterol and also lowers bad cholesterol.
Foods containing moderate amounts of cholesterol are:
Pork heart, pork tongue, pork fat, pork belly, pork sausage, pork floss, bologna, fatty beef, pork ribs, chicken, pork sandwich, duck, red sausage, chubs, mackerel, river crabs, ice cream.
Foods low in cholesterol include:
Lean meat, rabbit, yellowtail, scallop, skinless chicken, carp, shredded eel, square ham, whitefish, jellyfish skin, milk, sea cucumber.
Beans contain almost no cholesterol.
Question 3: high cholesterol can not eat what fruit Cherries: rich in iron, can nourish the skin. Mango: beneficial to the stomach to stop vomiting, high vitamin A content. Loquat: moisturize the lungs to stop coughing, regulating respiratory discomfort. Papaya: removes dampness and soothes muscles, whitens the skin. Grapes: tonic, antioxidant, immune system. Pear: relieving cough and phlegm, clearing heat and removing toxins. Lian Wu: antipyretic, diuretic, calming nerves. Memo 5: the body's specific needs for fruit Excessive use of the brain - banana Excessive use of the brain leads to a lack of vitamins, minerals and calories in the body, in addition to brain fatigue, but also often feel depressed. At this time to supplement the banana can provide the required nutrients and relieve negative emotions. Eye fatigue - papaya Staring at the computer screen or TV screen for a long time, the retina light-sensitive key material vitamin A depletion, the eyes feel dry, pain, fear of light, and even vision loss, this time you need to consume a large number of vitamin A can provide papaya. Bleeding gums - kiwi Gum health and vitamin C is closely related. People who are deficient in vitamin C have weak gums that often bleed, swell and even cause loose teeth. Kiwifruit has the richest vitamin C content of any fruit, making it a very beneficial fruit for healthy gums. Foot odor trouble - orange People whose bodies are deficient in vitamin B1 are prone to foot odor trouble. In this case the most suitable choice orange, it is rich in vitamin B1, and help glucose metabolism, can effectively prevent and treat foot fungus disease. 1. Fruits that lower blood pressure: hawthorn, watermelon, pear, pineapple . 2. Among various vitamins, folic acid is related to the production of DNA. In the early stage of pregnancy, folic acid is important for cell reproduction and repair, which helps the embryo's nervous system to develop well and prevents anemia in pregnant women. Fruits containing folic acid: apples, bananas, mango, papaya, kiwi. 3. Slow down aging Among common fruits, kiwifruit is considered to be the closest to a perfect fruit, which contains in rich vitamins C, A, E, folic acid and trace elements such as potassium, magnesium and dietary fiber and other nutrients, while the calorie is very low. All this makes kiwifruit can work fast, mentally nervous modern city people inject life vitality. In addition, the amino acids contained in kiwifruit help the body to produce hormones that slow down the aging process. Because kiwifruit is cold in nature, it is best for pregnant mothers to eat less. 4. Weight loss and slimming Some fruits are rich in dietary fiber, which is a carbohydrate that cannot be digested by the small intestine. In the colon, fiber can provide nutrients to the intestinal lumen, which helps promote the body's metabolism as well as helping to suppress the appetite. Fruits for weight loss: apple, grapefruit, dragon fruit. 5. Maintenance of the skin The human face is exposed every day, by the harmful substances in the air damage and ultraviolet radiation, so that the capillary contraction, sebaceous gland secretion is reduced, the skin becomes dry, dehydrated. Fruits are rich in antioxidants vitamin E and trace elements, can nourish the skin, its beauty effect is not the general cosmetics can be compared. And if you smoke or get fat, it also implies that your body fat tissue lacks these important ingredients. Skin maintenance fruits: bananas, mangoes, cantaloupe, strawberries, oranges, apples. 6. eyesight The human eye is distributed with many capillaries, the role of vitamin C is that it can make the fundus of the blood supply to be guaranteed. Fruits to protect the eyes: kiwi, lemon. 7. The natural enemy of cancer more fruit intake in the usual diet, can reduce the chances of breast cancer, prostate cancer and lung cancer. This is because fruits contain essential trace elements. Anti-cancer fruits: kiwi, grapes, oranges, apples.8. Lower cholesterol fruits: apples, grapefruit, hawthorn.
Question 4: What fruits for high cholesterol Suitable for high cholesterol people to eat the fruit Preferred grapefruit, kiwi, because of its sucrose, and glucose, fructose content is low. Secondly, you can eat raw tomatoes, cucumbers, a small amount of dragon fruit watermelon and so on.
Question 5: What is the best fruit for high cholesterol Apple: rich in pectin, fiber and vitamin C, has a very good lipid-lowering effect. If you eat two apples a day, adhere to a month, most people's blood LDL cholesterol (harmful to cardiovascular) will be reduced, while the level of cardiovascular benefits of HDL cholesterol will increase.
Question 6: What fruits can you eat to lower high cholesterol Apples Apples and other fruits rich in pectin can lower 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 were reduced. It was also recently discovered that apples contain another substance, vitamin K1, which also slows cholesterol oxidation.
Question 7: What can't I eat with high cholesterol? The medical profession believes that in order to reduce cholesterol, should also reduce the intake of some foods containing high cholesterol, especially heart, liver and other animal offal. Eggs every week to no more than three or four for the principle, especially try to eat less egg yolk, including a variety of fish eggs, crab yolk and so on. Vegetable oil should be used for cooking, and the amount of sugar must be limited, and it is best to prohibit the consumption of purely sugary foods or beverages. Try to eat less whole milk, chocolate milk, cream and all kinds of cheese, eat more skimmed milk and soy milk. For meat, avoid fatty meat, pork skin, hoofs, sausages, and all kinds of oily beef, lamb and pork. Seafood should avoid shrimp, crab, mussels, oysters. In addition, a variety of exquisite desserts such as cakes, chocolate, only a small amount of food. All kinds of animal fats, coconut oil, etc. should be banned, to margarine and vegetable oil instead. What is good for high cholesterol? High cholesterol can eat cholesterol-lowering foods, such as: soybeans, legumes, oats, nuts, functional foods, etc. have a very good effect on lowering cholesterol. Soybeans: studies show that consuming about 25 grams of soy protein per day can lower cholesterol. "In the marketplace now, there are a lot of products with high soy content." A registered dietitian says. At the supermarket, you can buy soybeans, soy nuts, soy ice cream and cereal, cookies and chips made with soy protein. Legumes: Beans are any kind of beans and lentils. Three half day cup portions of legume crops are recommended per week, you don't need to cook them, just use canned beans or have some cake. Eat an extra portion of rice, beans or tofu or eat a serving of meat every week, this legumes are indeed amazing. Oats: Oats are high in soluble fiber, soluble fiber acts like a sponge and it actually absorbs cholesterol and flushes that cholesterol out of your body. Three grams of oat fiber per day can lower cholesterol and LDL cholesterol. That means you should eat one and a half cups of cooked oats every day. Nuts: Single fat that lowers LDL and raises HDL cholesterol. Single fats are generally found in nuts and seeds (pumpkin, sunflower, etc.), avocados and various oils such as vegetables, olive oil, safflower, sunflower and canola. But that doesn't mean you can eat these foods without fear. Functional Foods: In the dietary world, there is what is known as "functional foods". These foods are designed to make people healthier or happier, and they can prevent disease. Cholesterol-Free Foods There are actually many cholesterol-free foods in the daily diet, including hard-shelled fruits such as almonds and walnuts; grains and cereals, egg whites, and fruit jams and jellies; in addition to vegetables, peanuts, peanut butter, vegetable fats and margarines, gluten, and legumes and soy products such as soymilk and tofu. Especially eat more fruit, fruit contains pectin, can also reduce cholesterol.
Question 8: What fruits to eat can lower cholesterol Lower cholesterol fruits: apple, grapefruit, hawthorn. Mainly with the living habits dietary habits have a relationship . It is recommended that low-fat diet and low cholesterol diet and quit smoking and alcohol and eat more vegetables and lower blood lipid treatment.
Question 9: What vegetables and fruits are suitable for people with high blood fat Preferred bile products, often eat black fungus, mushrooms, buckwheat, oats, barley, corn, potatoes, green tea, milk, pumpkin, cucumber, eggplants, apples and so on also have a certain role in lowering blood fat. Also note that more vegetable oils are used in cooking, and less or no animal oils are used. Also often eat fish. High blood fat to eat apples is the best.