What foods lower cholesterol? What are the foods that lower cholesterol

Analysis: Top 10 healthy foods to lower cholesterol.

1.Oats Oats are the most soluble fiber food in grains, and they are very low in fat, which can prevent blood from the heart.

It is suitable for people with high cholesterol.

2.Fruits: Many fruits are rich in water-soluble and insoluble fiber, such as oranges and bananas, which are excellent foods for lowering cholesterol.

3.Carrots Carrots are rich in water-soluble fiber, sweet and refreshing, and contain quite high levels of vitamin A, which has a cholesterol-lowering effect.

4.Legumes: Some beans are rich in water-soluble fiber, such as red beans, mung beans, black beans, etc., which are used to make soups or make sugar water.

All are healthy and beneficial.

5.Soy milk, like tofu, is rich in soybean protein, which lowers bad cholesterol.

6.Nuts Others, such as pistachios, almonds and peanuts, are high in fat, but nuts are rich in monounsaturated fats, which can effectively reduce cholesterol and will be harmful to the body as long as they are eaten in moderation.

Beneficial. 7.Salmon from deep-sea fish is rich in unsaturated fatty acids, which can reduce triglycerides, reduce blood viscosity, and help reduce the chance of thrombosis.

8.Mushrooms Many mushroom foods are rich in water-soluble fiber, which can help lower cholesterol and prevent heart disease.

It's delicious and delicious, so it's okay to eat more.

9.Olive Oil Olive oil contains unsaturated fats and has a fragrant flavor that is healthy for stir-frying.

10.Seaweeds, namely kelp and seaweed, are rich in water-soluble fiber and have a good lipid-lowering effect.

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).

Legumes are effective in lowering total cholesterol levels, including LDL cholesterol. The main role in legumes is the abundance of dietary fiber, which can slow down the digestion and absorption of carbohydrates. As a health food, tea is mainly antioxidants that work while reducing the level of LDL cholesterol, and black tea can reduce blood lipids.

Eating nuts regularly can also lower cholesterol levels, especially almonds and cashews, although nuts are good for heart health, but they are high-calorie foods, so don't consume too much every day. Eating more fatty fish, drinking red wine, and oats can all lower cholesterol.

There are two types of cholesterol: endogenous and exogenous, which are simply the foods you eat and the body's own synthesis.

Reduce your intake of cholesterol-rich foods such as eggs, molluscs, meat, etc., eat more substances containing dietary fiber, and exercise more.

Cholesterol plays an important role in the human body, but when cholesterol is too high, it is very harmful to the human body, modern studies have found that atherosclerosis, venous thrombosis, etc. are closely related to high cholesterol. So what foods should we eat more to lower cholesterol? There are four types of food that you can eat more often!

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.

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.