A large number of experiments in the past proved to be an effective cholesterol-lowering foods, can play in the control of food cholesterol content and play a cholesterol lowering effect. The latest issue of “American Journal of Clinical Nutrition,” published an article on that the use of low-cholesterol diet a year, provides up to 29% lower cholesterol.
Oats rich in soluble fiber which can reduce excessive intestinal absorption of cholesterol, changes in blood fatty acid levels, reduce “bad cholesterol” and triglycerides. Daily intake of 5-10 grams of soluble fiber, you can make “bad” cholesterol, reduced the absorption rate of 5%. Other water-soluble fiber-rich foods include: green beans, apples, peaches, melons, mushrooms, seaweed, black fungus, seaweed and so on.
Nuts. Almonds, peanuts, walnuts, cashews, chestnuts and other nuts contain polyunsaturated fatty acids, can lower cholesterol, but also to maintain the health and elasticity of arteries.
Published in this year’s World Heart Association Annual Meeting, a study reported that 10 European countries collected almost 40 million people in data analysis, found that eating nuts more and more people are suffering from the lower risk of coronary heart disease. Eat 13 grams of nuts who have coronary heart disease risk than those who ate less than 1 gram less 40%.
But nuts only drawback is that the heat is too high. Experts suggest trying to eat twice a week, each time to eat 8 grams, about grip in the palm of the hand the amount of loosely one can get rich in unsaturated fatty acids and antioxidants.
Soybeans. Soy is low in saturated fat, cholesterol, replacing animal protein with soy protein can lower blood total cholesterol and “bad” cholesterol, triglyceride, without affecting the “good” cholesterol. In addition, soybeans contain soy isoflavones and fiber can also lower cholesterol. Daily intake of 20-50 grams of soy protein, about 4% -8% can reduce “bad cholesterol” and triglycerides.
In addition to soybeans, soy protein products are Tofu, soy milk and so on. It should be noted that the process will affect the isoflavone in soy, cellulose content.
Deep sea fish. Fish contains 3 fatty acids that can affect the blood lipids, lowering triglyceride levels, slowing the blood coagulation rate, which play a role in cardiovascular protection and reduce the incidence of coronary heart disease. Deep-sea fish, including salmon, tuna, mackerel, Pacific saury, eel and so on, preferably at least eat twice a week.
Orange juice. Which is a kind of plant sterols and cholesterol structurally similar chemicals, can compete in cholesterol absorption in the intestine channel, thereby reducing the body’s absorption of cholesterol. Recent studies have indicated that daily intake of 2-3 grams of plant sterols, can reduce the 6% -15% of the “bad” cholesterol, without affecting the “good” cholesterol. In addition to orange juice containing plant sterols along with nuts, seeds, soybean oil, peanut oil, and some plants have also added phytosterols cream inside. lower cholesterol naturally
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