How to lower cholesterol, how to lower cholesterol

Eat more fish and eat vitamin E

1 Liver cholesterol metabolism.

Eat less or no foods with very high cholesterol content, such as organ meats and egg yolks, and control the cholesterol intake in the diet (less than 300 mg per day). The cholesterol in the blood is mainly (70%) synthesized by the liver, and only a small part (30%) is in food, so simply reducing cholesterol intake cannot fundamentally raise cholesterol, but controlling cholesterol intake in food is still helpful in lowering cholesterol. According to the standards recommended by the American Heart Association, the daily intake of cholesterol should be less than 300 mg or less, and the cholesterol in 1 egg yolk is 250 290 mg;100 grams of boiled and marinated pork liver cholesterol content is as high as 469 mg.

2 Eat less fatty meat and meat oil, and reduce saturated fat intake. Saturated fat is widely found in meat, eggs and dairy foods, especially fatty meat, meat oil and offal. Saturated fats have the effect of promoting the production of low-density lipoprotein cholesterol (LDL-C) in the blood, and its potency even exceeds that of cholesterol itself.

3 Eat more vegetables, fruits, fungi and algae foods, such as konjac, fungus, kelp, wakame, onions, pumpkin, sweet potato, etc., which are rich in dietary fiber and help the excretion of cholesterol. The main way for the human body to excrete cholesterol is through bile, the liver uses cholesterol to synthesize bile acid, bile acid is excreted into the gastrointestinal tract with bile to participate in the digestion of fat, after that, part of the bile acid metabolites are reabsorbed back into the blood "waste utilization", and the other part of the bile acid metabolites are excreted with the feces. The function of dietary fiber is to adsorb more bile acid metabolites and make them excrete instead of reuse.

4 Monounsaturated fatty acids found in olive, camellia, corn, and rapeseed oils have the effect of lowering low-density lipoprotein cholesterol (LDL-C). It can be eaten in combination with vegetable oils such as soybean oil and peanut oil in the daily diet.

5 Fish oil and lecithin have lipid-lowering effects, but their effects are mainly directed at elevated triglycerides and cholesterol-lowering effects to a lesser extent (although they are still useful).

6 Vitamin C, vitamin E and other antioxidant ingredients do not directly reduce blood cholesterol, but they help reduce the harm of cholesterol to blood vessels.

In order to lower cholesterol, the intake of some foods containing high cholesterol should also be reduced, especially animal organs such as heart and liver. The principle of no more than three or four eggs per week, especially try to eat as little egg yolk as possible, including various fish eggs, crab yolks, etc.

Suggestions: There are actually many cholesterol-free foods in the daily diet, including hard-shell fruits, such as almonds and walnuts; cereals, egg whites, 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.

Cholesterol in nature is mainly found in animal foods, and there is no cholesterol in plants, but there are substances that are very similar to cholesterol in structure - plant sterols. Plant sterols have no atherosclerotic effect. In the intestinal mucosa, plant sterols (especially sitosterol) can competitively inhibit cholesterol absorption.

Generally, foods with cholesterol content of less than 100 mg per 100 grams of food are called low-cholesterol foods, such as eel, pomfret, carp, lean pork, lean beef, lean mutton, duck, etc.; Foods with a cholesterol content of 100 200 mg per 100 grams of food are called moderate cholesterol foods, such as grass carp, crucian carp, silver carp, yellow eel, river eel, soft-shelled turtle, crab meat, pork chops, chicken, etc.; Foods with cholesterol content of 200 300 mg per 100 grams of food are called high-cholesterol foods, such as pork kidney, pork liver, pork belly, mussel meat, meat moth, egg yolk, crab roe, etc.

In the diet, it is best to use foods rich in dietary fiber, such as: celery, corn, oats, etc.; The tea pigment in tea can reduce total blood cholesterol and prevent atherosclerosis and thrombosis, and green tea is better than black tea; Vitamins C and E can reduce blood lipids and regulate blood lipid metabolism, and they are found in high amounts in dark or green plants (vegetables, fruits) and legumes. Limit high-fat foods

For example, animal offal, eat vegetable oil instead of animal oil.

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

How to lower cholesterolAs a health killer, cholesterol is an organic molecule that is used with other substances to maintain the cardiovascular system, but if the intake of cholesterol is too high, it can cause health problems, such as heart disease. Usually, you can lower your cholesterol through diet.

How to lower the cholesterol of the skura sakura1.The body of the walking bush secretes the cholesterol it needs, but some animal meat products also contain cholesterol, including meat, poultry, meat, shellfish, eggs, butter, cheese and milk. Try to eat less of these items when eating and drinking.

The daily intake of cholesterol through food can be controlled within 300 mg. When eating, you can eat more foods that contain fiber, with a minimum of 25 to 39 grams of fiber per day.

2.Fruits, vegetables and legumes are all good fibers**. You can also eat more kidney beans, apples, pears, barley and other foods.

Eat more whole-wheat bread, which is a nut-based food, such as walnuts and almonds. You can usually eat more fish and less meat. You can also lower your cholesterol by making lifestyle changes and exercising every day.

Sedentary lifestyles are a major contributor to heart diseases. Regular exercise can have a powerful effect on cholesterol levels in the body. It is recommended to exercise for at least 30 minutes a day.

You can also pay attention to quitting smoking. Drink small amounts of alcohol. Drink more green tea and black tea foods to prevent the intestines from absorbing cholesterol and help the body excrete cholesterol from the body.

How to lower cholesterol? Let me share with you that high LDL cholesterol is a risk factor for coronary heart disease, so it is often used to determine whether there is a risk indicator for coronary heart disease. Therefore, how to lower cholesterol is an important task.

1.First of all, in order to lower cholesterol, the intake of some foods containing high cholesterol should be reduced, especially animal organs such as heart and liver.

2.Secondly, you can usually eat some cucumbers, celery, grapefruit, strawberries, kiwifruit, tomatoes, greens, egg whites to choose high-quality protein lean meat, dairy cows, fish, etc. It is advisable to eat a low-salt, low-fat and low-sugar diet!

3.Finally, diet is the first basic measure and should be adhered to for a long time. Maintain balanced nutrition, limit high-fat and high-sugar diets, and if you are overweight, please**! The most important thing is active physical activity. To quit smoking and drinking, the ** of the drug is an adjunct**.

Precautions. If you want to lower cholesterol, you should pay attention to the fact that you can be suitable for activities while taking blood lipids, do not eat greasy food, drink as much water as possible, vegetables and fruits, etc., and drink some ** tea.

Among friends, sometimes when eating, I often hear them say that their cholesterol is high, and they dare not eat more fatty meat, squid and the like, today we will take a look at how to lower cholesterol.

1.First: Experiments have proved that drinking black tea can reduce the amount of harmful cholesterol in the human body, and may also reduce the risk of heart disease. If you don't have diabetes, drink a small glass of wine every day, which can lower blood lipids and prevent cerebral hemorrhage, and you can also eat celery.

2.Second: Foods that lower blood lipids are:

Vegetables: garlic, onions, etc.; Various kinds of mushrooms such as shiitake mushrooms, flower mushrooms. soybeans and soy products; Fish:

soft-shelled turtles and various marine fish; Fruits: cabbage, hawthorn, oranges. Milk:

Yoghurt. Others: oats, flowers, sunflower seeds, sesame seeds, walnuts, tea.

3.Third: Dietary Therapy Method:

As we all know, eating about 3 4 cups of oatmeal a day can help lower total cholesterol up to 4 8, and the isoxanthin in soybeans also helps lower cholesterol, so you should eat more soy milk, tofu and soybeans. Fish (especially salmon and tuna) should be eaten two to three times a week instead of meat.

Precautions. If the cholesterol is high, you should pay more attention to the diet match, it is best to solve the problem with dietary therapy, if the dietary therapy cannot be lowered, you should try other drugs**.

How to lower cholesterol levels? In addition to some conventional drugs, an important way to lower cholesterol is to regulate your diet in your life, and if the diet is not scientific, taking medicine will not help.

1. Eat more salmon, sardines, tuna, etc., once a week or even once a day to reduce the intake of saturated fatty acids.

2. Eat more fiber-rich foods, such as grains, bread, blackberries, lentils, dried peaches, etc.

3. Eat more soy products, the isoflavones in soy products can remove LDL-C that harms the arteries.

4. Eat more foods rich in vitamin C, such as papaya, cauliflower, potatoes, etc.

5. Cultivate healthy living habits, exercise more, and enhance physical fitness and immunity.

6. Maintain a positive, optimistic and stable mood in life.