What can I eat to lower cholesterol?

Cholesterol-free foods.

In fact, there are many cholesterol-free foods in the daily diet, including hard-shell fruits, such as almonds and walnuts; Grains, proteins, fruits.

jams, jellies; In addition, there are vegetables, peanuts, peanut butter, vegetable oils and butters, margarine, gluten, beans and soy milk, tofu and other soy products. In particular, eat more fruits, which contain pectin and can also lower cholesterol.

Eating oats also lowers cholesterol. Many studies have shown that oats are just as effective as legumes, and if you add two or three cups of oatmeal to a low-fat diet a day, they can lower cholesterol better than just eating a healthy diet.

Other foods that are good for lowering cholesterol include carrots and raw garlic. In the past, a number of studies have shown that consuming a large amount of raw garlic can reduce harmful blood fats. In addition to diet, regular exercise and weight control can help lower cholesterol in the body.

Excessive cholesterol and triglycerides have become the biggest health threat for middle-aged people. In fact, in addition to consistent exercise, adjusting diet can also lower blood lipids. Six of these foods are the most effective.

1.A bowl of oatmeal for breakfast.

Eating only 1 bowl of oatmeal for breakfast every day for 8 weeks can reduce the concentration of "bad cholesterol" in the blood by 10% and increase the "good cholesterol". Oats are rich in soluble and insoluble fiber, which can prevent the absorption of cholesterol and fat in the gastrointestinal tract.

2.Half a bowl of pea soup for lunch.

Eating just half a bowl of beans at noon every day can reduce the concentration of "bad cholesterol" by 20% in 8 weeks. Legumes contain a variety of cholesterol-lowering active ingredients, the most important of which are soluble and insoluble fiber in legumes.

3.Dinner with three cloves of garlic.

Eating 3 cloves of garlic a day for 8 weeks can also reduce the concentration of "bad cholesterol" in the blood by 10%. And whether it is eaten raw or cooked, the effect is good.

4.Eat half an onion a day.

Onions are better when eaten raw, and the longer they are cooked, the worse they are on lowering cholesterol.

5.Use olive oil as cooking oil.

Olive oil has the best protective effect on the cardiovascular system. It is best to choose olive oil extracted by cold pressing, and olive oil extracted by heating at high temperature will have much worse nutrition.

6.One apple a day.

Apples are rich in pectin, which has a cholesterol-lowering effect.

Eating the following foods can lower cholesterol:

Clause. 1. Oatmeal, oatmeal contains polyglucose, which is a soluble fiber, which can prevent the production and absorption of cholesterol and can better reduce the concentration of cholesterol in the blood;

Clause. 2. Salmon, salmon contains more unsaturated fatty acids, which is good for the heart, and can also reduce the concentration of cholesterol in the blood, which can prevent cardiovascular and cerebrovascular accidents;

Clause. 3. Olive oil and sunflower oil contain more unsaturated fatty acids, which can better reduce cholesterol;

Clause. 4. Apples, apples are rich in pectin, which can significantly reduce the concentration of cholesterol.

In addition to reducing cholesterol by adjusting diet and physical exercise, if the cholesterol does not drop significantly, or even has the risk of increasing and cardiovascular and cerebrovascular accidents, oral drugs can be used to control cholesterol concentration, and oral statin lipid-lowering drugs can be used.

1 Oats Oats are the food with the most soluble fiber in the grains, and studies have shown that they can effectively remove excess cholesterol from the body, and the fat content is very low, which can prevent heart and blood diseases, and is suitable for people with high cholesterol.

2 Peach and pear In addition to peach and pear, many fruits are rich in water-soluble and insoluble fiber, such as oranges, bananas and grapefruits, which are excellent cholesterol-lowering foods.

3 Carrots Carrots are rich in water-soluble fiber, sweet and refreshing, and high in vitamin A, making them ideal for salads or side dishes. In addition, many vegetables contain water-soluble fiber, such as cabbage, which is as nutritious as carrots.

4 Eyebrow peas Eyebrow peas are rich in water-soluble fiber, and other close relatives of dried beans also contain a lot of water-soluble fiber, such as red beans, mung beans, black beans, etc., which are healthy and beneficial for making soup or sugar water.

5 Soy milk Like tofu, it is rich in soybean protein, which can lower bad cholesterol. According to the U.S. Drug Administration, a daily intake of 25 grams of soybean protein and a low-fat and low-cholesterol diet can effectively reduce cholesterol levels in the body.

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

7 Omega-3 fatty acids Salmon, tuna and sardines, such as deep fish, are rich in omega-3 fatty acids, which can reduce triglycerides, reduce blood viscosity, and help reduce the chance of thrombosis.

8 Golden mushrooms Not only golden mushrooms, but also many mushroom foods are rich in water-soluble fiber, which can help lower cholesterol and prevent heart disease.

9 Olive oil Like canola oil, olive oil contains monounsaturated fats, and should be replaced with animal oil with healthy cooking oil, and it has a fragrant flavor that is healthy for stir-frying or making salads.

10 Seaweeds Kelp and seaweed are rich in water-soluble fibre, which can be absorbed in salads, dishes and soups.

Foods that lower cholesterol are:

1. Oats. Oats are high in dietary fiber, containing 3 grams of dietary fiber per 70 grams. Eating more dietary fiber can help improve blood cholesterol levels.

2. Apples. It has been clinically found that eating two apples a day can lower total cholesterol and LDL cholesterol levels. In addition, apples contain compounds called polyphenols, which may also have a positive effect on lowering cholesterol levels.

3. Deep-sea fish.

Deep-sea fish are rich in unsaturated fatty acids - omega-3, which have a good cholesterol-lowering effect. Recommended fish species include salmon, mackerel, and sardines.

4. Nuts. Nuts are also good for unsaturated fats** and can help lower LDL cholesterol levels. Nuts are also rich in fiber, which helps to block the body's absorption of cholesterol and promote its excretion.

Cholesterol-lowering drugs are:

1. Statins: Statins can inhibit the synthesis of cholesterol. Commonly used ones include lovastatin, simvastatin, pravastatin, etc.

In addition, statins can not only lower cholesterol, but also protect kidney function, reduce the occurrence of angina pectoris and myocardial infarction.

2. Cholesterol absorption inhibitors: ezetimibe is commonly used, which can reduce cholesterol by reducing the absorption of cholesterol in food. In addition, the combination of ezetimibe and statins can obtain good lipid-regulating effects, which helps to overcome the defect that statins are not significantly enhanced due to increased doses.

3. Bile acid chelating agent: such as cholestyramine, colesetipo, colesevelem, etc. These drugs are more suitable for isolated hypercholesterolemia or in combination with other lipid-lowering drugs.

4. Niacin drugs: such as niacin, axilimus, etc. Such drugs can also reduce blood cholesterol levels, but some adverse reactions may occur when used in large quantities, such as flushing, itching, etc.

10 foods that lower cholesterol.

1. Kelp. Rich in taurine, which can lower blood pressure and cholesterol in bile; Contains dietary fiber alginic acid, which can also inhibit the absorption of cholesterol and promote excretion.

2. FishIf you want to eat meat but are afraid that it will raise your cholesterol, then eat fish. Because the fatty acids contained in fish are very good for the heart. In addition, fatty acids can lower blood pressure, triglycerides, and prevent stroke.

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

4. Carrots.

Rich in calcium pectinate, it is excreted in the stool after a chemical reaction 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.

5. Corn. Corn contains a lot of calcium, phosphorus, selenium, lecithin, vitamin E and other trace elements, all of which can lower serum cholesterol.

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

7. Soybeans. Beans are nature's cheapest, most common and most effective anti-cholesterol food, eating 28 grams of legumes a day can reduce total cholesterol, LDL (bad cholesterol) and triglycerides by 10%. If you want to lower cholesterol, you can include soy products such as tofu, soy milk, and miso in your daily diet.

8. Garlic. Researchers in New York have found that garlic can lower total cholesterol as well as bad cholesterol. Experiments in Seattle also found that taking 1 garlic oil pill equivalent to 3 cloves of garlic per day can also increase good cholesterol by 23%.

9. Winter melon. Winter melon has a good effect, regular consumption of winter melon, can remove excess body fat, to achieve the effect of **, body shaping, so as to reduce your cholesterol from the other hand.

10. Oysters.

Rich in zinc and taurine, especially taurine can promote cholesterol breakdown and help reduce blood lipid levels.

Patients with high cholesterol should avoid eating foods rich in cholesterol, such as pork kidney, pork liver, chicken liver, shrimp skin, fresh crab roe, quail eggs, lamb head meat, Songhua duck eggs, salted duck eggs, duck egg yolks, egg yolks, pig brains and other foods. Be careful not to overeat, avoid fried foods, and other unhealthy ways of eating. It is also necessary to participate in more outdoor exercises, such as morning jogging, tai chi, etc., so as to fundamentally lower cholesterol.

Reasonable dietary structure of hyperlipidemia (1) Maintain a balanced distribution of calories, do not overeat and be overly hungry, do not eat partially, avoid overeating or stuffed meals, and change the habit of having a hearty dinner and eating supper before going to bed. (2) The staple food should be based on cereals, and the coarse and fine grains can be appropriately increased with corn, noodles, oats and other components, so as to keep the carbohydrate heat supply accounting for more than 55 of the total calories. (3) Increase legumes, improve protein utilization, based on dry beans, the average daily intake should be more than 30g, or 45g of dried tofu or 75-150g of tofu.

4) In the structure of animal food, increase animal foods with low fatty acids and high protein, such as fish, poultry, lean meat, etc., and reduce terrestrial animal fat, so that the intake of animal protein accounts for 20% of the total daily protein intake, and the daily total fat heat supply does not exceed 30% of the total calories. 5) Edible oil should be mainly vegetable oil, and the daily dosage per person should be 25-30 g. (6) Saturated fatty acids should be reduced in the dietary composition, and unsaturated fatty acids should be increased (margarine instead of butter, skimmed milk instead of whole milk), so that the heat supply of saturated fatty acids does not exceed 10 of the total calories, monounsaturated fatty acids account for 10%-15 of the total calories, and polyunsaturated fatty acids account for 7%-10% of the total calories.

7) Increase the ratio of polyunsaturated fatty acids to saturated fatty acids. The ratio of Western dietary recommendations should be 0 5 to 0 7, and the ratio of polyunsaturated fatty acids to saturated fatty acids in China's traditional diet is generally above 1 due to low fat content. (8) The cholesterol content in the diet should not exceed 300m g per day.

9) Ensure that the daily intake of fresh fruits and vegetables per person reaches more than 400 g, and pay attention to increasing the proportion of dark or green vegetables. (10) Reduce the intake of refined rice, noodles, candies, and sweet pastries to prevent excessive calorie intake. (11) Dietary ingredients should contain sufficient vitamins, minerals, plant fiber and trace amounts of element, but salt intake should be appropriately reduced.

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

Oats are the first choice among cholesterol-lowering cereals.

The water-soluble dietary fibre contains colloidal particles in the small intestine that act like a sponge to absorb bile acids and reduce the chance of cholesterol being reabsorbed in the small intestine.

Consuming 3 grams of water-soluble dietary fibre provided by oatmeal per day combined with a diet low in saturated fat can help lower cholesterol and reduce the risk of coronary heart disease.

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!