What to eat to lower cholesterol
Cholesterol is found to be a common phenomenon today. People's material living standards are high, but eating habits have brought about some harm. So what should we not eat for high cholesterol?
Cholesterol lowering foods
1, kelp
Rich in taurine, can reduce blood pressure and cholesterol in bile; containing food fiber alginic acid can also inhibit the absorption of cholesterol and promote excretion.
2, fish
If you want to eat meat but are afraid to raise your cholesterol, then eat fish. Because the fatty acids contained in fish are very good for the heart. And fatty acids can lower blood pressure, glyceryl citrate, and prevent stroke.
3, leeks
In addition to calcium, phosphorus, iron, sugar and protein, vitamins A and C, leek also contains carotene and a large amount of fiber, which can enhance gastrointestinal motility, have a good laxative effect, and can exclude excessive intestinal tract Nutrition, which includes excess fat, achieves the effect of weight loss body sculpting.
4, carrot
It is rich in calcium pectate, which is excreted from the stool after chemical reaction with bile acid. The production of bile acids in the body will inevitably use cholesterol in the blood, which will lead to lower blood cholesterol levels.
5, corn
Maize contains a lot of trace elements such as calcium, phosphorus, selenium and lecithin, vitamin E, etc. These elements can lower serum cholesterol.
6, mushrooms
Can significantly reduce serum cholesterol, glycerol esters and low-density lipoprotein levels, regular consumption of high-density lipoprotein in the body can have a relative increase.
7, soybeans
Beans are the cheapest, most popular and effective anti-cholesterol foods in nature. Eating 28 grams of beans every day can reduce total cholesterol, LDL (bad cholesterol), and glyceryl citrate by 10%. To reduce cholesterol, soy products such as tofu, soymilk and miso can be included in the daily diet.
8, garlic
New York researchers found that garlic can lower total cholesterol and also lower bad cholesterol. Experiments in Seattle also found that taking one garlic pill equivalent to three cloves of garlic a day can also increase 23% of good cholesterol.
9, melon
Melon has a good weight loss effect, often eat melon, can remove excess body fat, to lose weight, body sculpting effect, thus reducing your cholesterol from another side.
10. Oysters
Rich in zinc and taurine, especially taurine can promote the decomposition of cholesterol and help reduce blood lipid levels.
Prevention of high cholesterol
1. Start a day with coarse grains
Eating only a bowl of oatmeal every day for breakfast for 8 weeks will reduce the concentration of "bad" cholesterol in the blood by 10%. Oats are rich in soluble and insoluble fiber, which can prevent the absorption of cholesterol and fat in the gastrointestinal tract, thus achieving the effect of reducing blood fat and cholesterol. Coarse grains include corn, brown rice, barley, and whole wheat flour.
2, benefits of nuts
Sometimes want to eat a small snack? Nuts are not only delicious, but also help lower cholesterol. Nuts can reduce "bad" cholesterol and leave "good cholesterol." Some studies show that people who eat about one ounce of nuts each day have a reduced risk of heart disease. Nuts and calories in nuts are high, so only eat a small amount, and it is sugar-free and chocolate-free.
3, fruits and vegetables
5 to 9 servings of fruits and vegetables a day help reduce "bad" cholesterol. These vegetables have antioxidants that are healthy. And when we eat more fruits and vegetables, we will eat less greasy food. This helps lower blood pressure and maintain a healthy weight. Adding plant sterols to foods such as bread, milk, and cooking oil can also help lower LDL.
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