We always hear that people have high cholesterol during physical examinations. In fact, an appropriate amount of cholesterol is necessary, but once too much cholesterol is taken in, it will have a great impact on the body. Cholesterol People with high cholesterol generally like to eat greasy food. So how can you reduce high cholesterol? What to do if cholesterol is high?

1. Eat less foods high in cholesterol

If you have high cholesterol, you should eat less or no foods with extremely high cholesterol content such as animal offal and egg yolks, and control the cholesterol intake in your diet ( less than 300 mg per day). Cholesterol in the blood is mainly (70%) synthesized by the liver, and only a small part (30%) comes from food. Therefore, simply reducing cholesterol intake cannot fundamentally treat high cholesterol, but controlling the intake of cholesterol in food is beneficial. Lowering cholesterol can still be helpful.

2. Eat less fat and oil

If you have high cholesterol, you should eat less fat and meat, and reduce your intake of saturated fat. Saturated fat is widely found in meat, eggs, and dairy foods, especially fat, meat oil, and offal, which contain the most saturated fat. Saturated fat has the effect of promoting the increase of blood low-density lipoprotein cholesterol (LDL-C), and its effect even exceeds that of cholesterol itself.

3. Eat more vegetables

If you have high cholesterol, you should eat more vegetables, fruits, fungi and algae foods. Such as konjac, fungus, kelp, wakame, onions, pumpkins, sweet potatoes, etc. These foods are rich in dietary fiber and help in the excretion of cholesterol. The function of dietary fiber is to adsorb more bile acid metabolites and excrete them rather than recycle them. In this way, the liver "has to" use more cholesterol to synthesize cholic acid to supplement the loss of cholic acid. A large number of studies have confirmed that increasing dietary fiber intake has a clear effect on lowering cholesterol.

4. Eat more vitamins

If you have high cholesterol, you should eat less vitamin C, vitamin E and other antioxidant ingredients. Although they cannot directly reduce cholesterol in the blood, they can help To reduce the harm of cholesterol to blood vessels.

5. Quit smoking and drink alcohol

Alcoholism or long-term drinking can stimulate the liver to synthesize more endogenous triglycerides, increase the concentration of low-density lipoprotein in the blood, and cause hypertension. Cholesterolemia.

Cigarettes contain a large amount of nicotine. Long-term smoking will increase serum total cholesterol and triglyceride levels and reduce high-density lipoprotein cholesterol levels.

6. Limit sweets

Sugar can be converted into endogenous triglycerides in the liver, which increases the concentration of triglycerides in the plasma, so the intake of sweets should be limited. enter.

7. Strengthen physical activity

Physical activity can not only increase the consumption of heat energy, but also enhance the body's metabolism and increase the activity of certain enzymes in the body, especially lipoprotein esterase. Facilitates the transportation and decomposition of triglycerides, thereby reducing lipids in the blood.

8. Control emotions

Patients with high cholesterol should avoid excessive stress, because emotional stress and excessive excitement can cause an increase in blood cholesterol and triglyceride levels.

9. Drug treatment

If it is found that the cholesterol is only slightly high, you can adopt the above lifestyle adjustments. However, if the cholesterol increase is more serious and has affected the patient to induce cardiovascular and cerebrovascular diseases, You must consider taking medication to control cholesterol levels.

10. Control high cholesterol intake

As soon as you find that your body has increased cholesterol, you must take appropriate measures to reduce it. When it comes to controlling cholesterol, the most direct thing is to control the intake of high-cholesterol foods. For example, egg yolks, animal offal (liver, lung, kidney, pancreas, heart, etc.), fish roe, brain (pig brain, sheep brain, etc.), shrimp roe, fat meat, crab roe, etc. all contain a lot of cholesterol, so daily Eat as little as possible, but it is not recommended for patients with high cholesterol. There are still many high-cholesterol foods in daily life, which are roughly divided into the following categories:

1. Saturated fatty acids: animal oil

Old people will suffer from many diseases. In life, you must pay attention to your own appropriate dietary measures to alleviate the occurrence of "three highs" as soon as possible. The "three high diseases" are also cardiovascular and cerebrovascular diseases. Any one disease can become the cause of another disease. When a person's cholesterol is high, the risk of coronary heart disease increases. Those containing a lot of saturated fatty acids are also mostly high in cholesterol.

In comparison, animal oil is rich in saturated fatty acids, while vegetable oil contains unsaturated fatty acids. You can usually use vegetable oil instead of animal oil to cook food, which is both healthy and delicious.

2. Animal offal and egg yolk

Proper dietary care is also an important measure to alleviate diseases. You should pay attention to it in your life. Animal viscera is very rich in cholesterol, such as the kidneys, livers, lungs and intestines of pigs, cows, sheep, chickens and other animals, which roughly contain 200-400 mg of cholesterol per 100 grams of viscera. An egg contains 292.5 milligrams of cholesterol, most of which is concentrated in the yolk. Therefore, for elderly people with high cholesterol, they should not exceed three eggs per week.

3. Shellfish

Different dietary measures have a lot of impact on people's health, so you must make appropriate choices. Fish is a food rich in unsaturated fatty acids and can be eaten frequently by patients with cholesterol. However, shellfish and soft-bodied aquatic products are not suitable for patients to take because they are rich in high cholesterol. For example, squid, lobster, cuttlefish, etc. Therefore, elderly people usually have to choose aquatic products.

4. Cream and butter

Cream and butter are also rich in high cholesterol, so you should pay attention to eating less, and try not to eat some meats with more fat.