Which foods lower cholesterol and which foods lower cholesterol

As we all know, high cholesterol is quite harmful to the human body, so everyone can regulate and prevent it through diet. So what are the things you eat that can lower cholesterol? In fact, these foods are not difficult to find, apples, grapes, leeks, kelp, these common vegetables and fruits in life, not only delicious, nutritious, but also have a good cholesterol-lowering effect!

Cholesterol-lowering foods:

1. Apples: Apples are rich in pectin, fiber cord and vitamin C, which has a very good lipid-lowering effect. If you eat two apples a day for a month, most people will have lower levels of LDL cholesterol (which is bad for cardiovascular health) in their blood and higher levels of HDL cholesterol, which is good for cardiovascular benefits.

Experiments have shown that about 80% of patients with hyperlipidemia have lower cholesterol levels.

2. Grapes: Grapes, grape juice and wine contain a kind of resveratrol, which is a natural substance that can lower cholesterol. Animal experiments have also proven that it can lower cholesterol and inhibit platelet aggregation, so grape is one of the best foods for hyperlipidemia patients.

3. Corn: Rice is rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., all of which have the effect of reducing serum cholesterol. Indians have almost no high blood pressure and coronary heart disease, mainly due to their staple diet of corn.

4. Milk: Milk is rich in orotate acid and calcium, which can not only inhibit the deposition of cholesterol in the arterial blood vessel wall, but also inhibit the activity of cholesterol synthase in the human body and reduce cholesterol production.

5. Garlic: Garlic is a mixture of sulfur-containing compounds that can reduce blood cholesterol and prevent thrombosis, helping to increase HDL.

6. Leek: In addition to calcium, phosphorus, iron, sugar and protein, vitamin A and C, leeks also contain carotene and a large amount of fiber, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive nutrients in the intestines, including excess fat.

7. Onion: Onion contains prostaglandin A, which has the function of dilating blood vessels and lowering blood pressure. It also contains dilute propyl trisulfide compounds and a small amount of sulfur amino acids, which can prevent arteriosclerosis in addition to lowering blood lipids. People in their 40s should eat more.

8. Shiitake mushroom: It can significantly reduce serum cholesterol, triglyceride and LDL levels, and regular consumption can make the body have a relative increase in HDL protein.

9. Winter melon: Regular consumption of winter melon can remove excess body fat and play a leading role.

10. Carrots: Rich in calcium pectinate, it is discharged from the stool after being run-in with bile acids. In order for the body to produce bile acids, it is necessary to use cholesterol in the blood, which in turn causes the level of cholesterol in the blood to decrease.

11. Kelp: Kelp is rich in taurine. Dietary figinic acid, which can reduce blood lipids and cholesterol in bile.

12. Hawthorn: Hawthorn has the effects of lowering blood lipids, blood pressure, strengthening the heart and anti-arrhythmia.

3 foods that taste "sticky", eat them often, lower cholesterol and enhance immunity!

1. Oatmeal.

The main cholesterol-destroying substance in oats, called "polyglucose", is a soluble fiber that can prevent the absorption of cholesterol and fat in the gastrointestinal tract, thus reducing fat and cholesterol in the blood. Studies have found that eating as little as two-thirds of a cup of dry oatmeal per day can lower cholesterol by 16%.

2. Fish. When the number of fish eats reaches 1 time a week or even 1 time a day, it can effectively reduce the intake of saturated fat. If you want to eat meat but are afraid that it will raise your cholesterol, eat fish.

3. Soybeans. Beans are the cheapest, most common, and most effective anti-cholesterol food, and tofu contains a natural phytochemical called isoflavones. This chemical helps remove LDL-C, which is harmful to the arteries, from the body.

Eating 28 grams of legumes a day can reduce total cholesterol, LDL (bad cholesterol) and triglycerides by 10%. If you want to lower your cholesterol, you can eat some tofu and drink some soy milk regularly.

4. Kelp. Kelp is rich in taurine, which lowers blood pressure and cholesterol in bile; It also contains dietary fiber alginic acid, which can inhibit the absorption of cholesterol.

5. Nuts. Nuts lower cholesterol. Some studies have shown that people who eat about an ounce of nuts per day have a reduced risk of heart disease. However, just eat a small handful of nuts every day, nuts have a lot of fat and calories, and it is not suitable to eat too much.

6. Carrots.

Carrots are rich in calcium pectinate, which is excreted in the stool after a chemical reaction with bile acids. In order for the body to produce bile acids, it uses cholesterol in the blood, which causes the level of cholesterol in the blood to decrease.

Eat more fish. A study on the effects of -3 fatty acids (found in fish such as tuna, mackerel, salmon and sardines) on HDL-C showed that eating fish more often than once a week or even once a day was effective in reducing saturated fat intake.

2. Eat more fiber-rich foods.

Foods that are very high in fiber, such as whole grains and bread, can effectively reduce the amount of LDL-C in the body. Nutrition experts point out that in order to achieve the effect of affecting cholesterol levels, the fiber in the diet must reach 15 30 grams.

You can add a plate of blackberries to breakfast, half a bowl of lentils to lunch, and a plate of whole-wheat pasta to dinner, plus 5 halved dried peaches as a snack.

3. Eat more soy products.

Soy products, such as tofu and puffed vegetable protein, contain a natural phytochemical called isoflavones. Studies have shown that this chemical helps remove LDL-C, which damages the arteries, from the body.

4. Consume sufficient amounts of vitamin C

Studies conducted at Tufts University in Massachusetts have shown that the amount of vitamin C in the blood is directly proportional to the amount of HDL-C in the body. Experts suggest that eating 3 or 4 servings of vitamin C-rich foods a day, such as citrus fruits, potatoes, cabbage, cauliflower, strawberries, papaya and dark green leafy vegetables, can increase the content of vitamin C in the human blood, thereby increasing the amount of HDL-C in the body and ensuring the smooth flow of blood vessels.

Cholesterol is an indispensable nutrient for the human body. It is not only one of the structural components of the body, but also a raw material for the synthesis of many important substances. Excessive avoidance of cholesterol-containing foods can easily cause anemia and reduce the body's resistance; However, long-term high intake of cholesterol is not conducive to physical health, which will increase the cholesterol content in the serum and increase the risk of cardiovascular disease.

Therefore, the scientific dietary approach advocates a moderate intake of cholesterol.

Foods that do not contain cholesterol and contain little cholesterol are: all plant foods, egg whites from poultry eggs, poultry meat, dairy products, fish, etc.;

Foods with a lot of cholesterol content include: egg yolk, animal brain, animal liver and kidney, cuttlefish (cuttlefish), crab roe, crab paste, etc.

It is generally accepted that the cholesterol intake should be less than 300 mg per day (equivalent to the amount of cholesterol contained in 1 egg yolk).

The main foods that can lower cholesterol are: soybeans, shiitake mushrooms, leeks, fish and so on.

1.Soybeans: Studies have found that eating 28 grams of soybeans every day can reduce triglycerides and cholesterol, so you can eat soybeans or soy products to lower cholesterol.

2.Shiitake mushrooms: Shiitake mushrooms are delicious and very nutritious, which can lower cholesterol, and you can eat more of them appropriately.

3.Leeks: Leeks are high in fiber, which can promote intestinal peristalsis, and can also remove excess fat.

4.Fish: The fatty acids in fish are good for the heart and can lower blood pressure, and patients with high blood lipids can eat some fish appropriately, which can lower cholesterol and lower blood lipids.

Dr. Bohe. Cholesterol-lowering foods:

Chief Physician Zhang Yanhong.

Department of Cardiovascular Medicine, Shenzhou Hospital, Shenyang Medical College.

There are many types of cholesterol-lowering foods, among which oatmeal can be the first choice, and it is recommended to make oatmeal porridge. For meat, you can choose to eat fresh fish such as crucian carp, and olive oil and canola oil can be used for daily cooking oil. At the same time, you can drink milk every day and eat more foods such as corn and apples.

At present, hyperlipidemia has become a major killer of people's health, and the main reason for the high incidence of this disease is the change of daily dietary structure, especially for people who eat and fish all day long, and the blood cholesterol content will become high.

At this time, you can adjust your diet, so what are the main foods that lower cholesterol?

1. Oatmeal: If you want to receive the effect of lowering blood cholesterol, you can eat more oats at ordinary times, you can boil oatmeal porridge or drink oatmeal.

Oats are a coarse grain that contains a lot of soluble fibers such as polydextrose, which can help destroy cholesterol and hinder the absorption and utilization of cholesterol after ingestion into the human body.

2. Fresh fish: In fact, not all meat will cause excessive cholesterol intake. When you want to eat meat, you may want to eat crucian carp, carp or other types of fresh fish.

Fish is rich in omega-3 unsaturated fatty acids, which can not only lower lipids and blood pressure, but also help protect the heart.

3. Olive oil: Olive oil can be eaten as a commonly used edible oil, which contains monounsaturated fatty acids, which can help reduce cholesterol content and help the human body maintain a suitable cholesterol concentration. In addition to this, you can also choose to consume canola oil, which also has the same effect.

4. Milk: Milk is a dairy product with high nutritional value, which is rich in orotate acid and calcium and other active ingredients, which can effectively inhibit the deposition of cholesterol, prevent a large amount of cholesterol on the arterial blood vessel wall, and at the same time inhibit cholesterol synthesis activity and reduce the amount of cholesterol produced.

5. Corn: Corn is a food loved by many people, whether it is boiled corn on the cob or boiled corn porridge, it is very delicious.

Because corn contains a lot of calcium, phosphorus, selenium and other trace elements, as well as rich in lecithin, vitamin E and other active ingredients, it can also help reduce serum cholesterol.

6. Apples: Apples have the effect of lowering cholesterol, and studies have found that apples are richer in pectin, which can reduce bad cholesterol in the serum.

Because of the unhealthy diet, people's physique is different, so it causes and leads to the occurrence of many diseases, and many people have high cholesterol. The increase in cholesterol will have a certain impact on the body, and it is not good for physical health. Here are some foods that can lower cholesterol and are good for your health.

1. Corn

It is rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., and has the effect of lowering serum cholesterol. The elderly and people with high blood lipids can eat more corn, so that crude fiber food can reduce cholesterol content, and at the same time, it also has a health care effect, which is a very healthy food.

2. Almonds

People with normal or slightly higher cholesterol levels can eat almonds regularly, because almonds contain substances that act on cholesterol, which have certain benefits for high cholesterol in the environment, and eating a handful of almonds every day can protect the cardiovascular and cerebrovascular vessels.

3. Apples

Because it is rich in pectin, fiber and vitamin C, it has a very good lipid-lowering effect. If you can eat one or two apples a day, eating them for a month can help lower cholesterol, especially for cardiovascular diseases, and help alleviate the occurrence of high cholesterol.

4. Carrots

Rich in calcium pectinate, it is excreted in the stool after a chemical reaction with bile acids. Carrots can help the elimination of cholesterol in the blood and can effectively promote the effect of reducing cholesterol levels, so eating carrots regularly is good for health, especially suitable for people with high blood lipids.

What are the fruits that lower cholesterol? The above describes the types of fruits that lower cholesterol. These fruits are what we can usually see, and these ingredients are relatively common, ** not very expensive, we can effectively regulate high cholesterol diseases through these ingredients, which has a great impact on health.