Four kinds of foods that must be taken to fight against hyperlipidemia

For obese people, hyperlipidemia is a great harm to them, but also an important cause of disease If you want to get rid of cholesterol, make a menu before you go to the market In the past, many studies have confirmed that low cholesterol diet can help reduce blood lipid A recent study, published in the American Journal of clinical nutrition, found that taking a low cholesterol diet for one year could reduce the risk by up to 29% The University of Toronto, Canada, asked 55 middle-aged people with high cholesterol to do the experiment They used a low cholesterol diet for three months, which was recommended by doctors The main content was rich in plant sterols (such as soybeans, soybeans, seeds, etc.) and thick fibers (such as oats, barley, eggplant, etc.) and nuts A year later, it was found that people who strictly followed the low cholesterol diet reduced their cholesterol by 29%, and the effect was similar to that of Statine Even those who did not follow the diet completely, their cholesterol also decreased by 10-20% However, those who did not change their eating habits did not improve their cholesterol American Mayo Medical Center recommends five cholesterol lowering star foods: 1 Oats is recommended to eat a cup and a half of oats every day The US Food and Drug Administration (FDA) has approved oatmeal packages to indicate that "eating oatmeal is a diet that improves the quality of blood lipids and reduces the risk of coronary artery and heart disease." Because the water-soluble fiber of oats reduces the intestinal absorption of cholesterol, changes the concentration of fatty acids in the blood, and reduces bad cholesterol and triglycerides On average, 5-10 grams of soluble fiber per day can reduce LDL cholesterol by 5% Other foods rich in water-soluble fiber include barley, kidney beans, apples, peaches, melons, mushrooms, seaweed (now the popular "cold day"), kelp, black and white fungus, laver, etc 2 Nuts, such as almonds, peanuts, walnuts, cashews and chestnuts, contain polyunsaturated fatty acids, which can reduce cholesterol and maintain the health and elasticity of arteries and blood vessels A study published at this year's annual meeting of the world society of Cardiology found that the more nuts people eat, the less risk they have of coronary heart disease People who ate 13 grams of nuts a day had a 40 percent lower risk of coronary heart disease than those who ate less than 1 gram But the only drawback of nuts is that they are too hot Experts suggest that you might as well eat 8 grams twice a week, about a handful of loose in the palm of your hand, you can get rich in unsaturated fatty acids and antioxidants 3 The saturated fat content of soybean and soybean is low and does not contain cholesterol Replacing animal protein with soybean protein can reduce the total cholesterol, low-density cholesterol and triglyceride in blood without affecting high-density cholesterol In addition, isoflavones and fiber contained in soybeans may also have the effect of lowering cholesterol Taking 20-50g soybean protein every day can reduce bad cholesterol and triglyceride by about 4-8% In addition to soybeans, soybean protein products include tofu, soymilk, etc It should be noted that the processing of soybean will affect the content of isoflavone and fiber 4 Omega-3 fatty acids in deep sea fish can reduce the concentration of triglyceride, slow down the rate of blood agglutination, and play the role of cardiovascular protection by affecting the lipid quality Reduce the morbidity and mortality of coronary heart disease According to the Mayo Medical Center, we should not only choose foods with cholesterol lowering effect, but also reduce the intake of cholesterol and saturated fatty acids Only animal food sources contain cholesterol, especially the internal organs of animals For example, the cholesterol content of 100 gram pig brain is as high as 2000 mg, which is nearly seven times more than the 300 mg recommended by the American Society of Cardiology for a day It's better to eat less On weekdays, eat more white meat such as fish and chicken, and less red meat Animal fats, such as lard, tallow, and a few vegetable oils, such as cream, contain almost all saturated fatty acids, so it is easy to cause arteriosclerosis if you eat more It is suggested to replace them with polyunsaturated and unsaturated fatty acids The high unit unsaturated fatty acid diet containing a lot of olive oil can reduce the risk of cardiovascular disease by 25%; the peanut oil diet with a slightly lower unit unsaturated fatty acid can also reduce the risk of cardiovascular disease by 16-20% The main sources of other unsaturated fatty acids are mustard oil, salad oil, corn oil, sunflower oil, etc Nutritionist how to lower their cholesterol Taipei Rongzong nutritionist Yang quelian, 48 years old, master of Food Nutrition Institute of CUDA I may have family inheritance Although I am thin, I have high cholesterol since I was young, mostly around 240-250mg / dl And now it's almost menopause, and there's another risk factor for cardiovascular disease As a nutritionist, I start with diet and exercise First of all, I eat less meat and do not like sweets I eat more fish, beans and whole grains I eat yogurt almost every day and eat more fruits and vegetables I choose salmon, tuna and other deep-sea fish for fish I try to eat natural soybeans and soymilk as much as possible for legume products I don't choose too many processed products such as plain chicken and avoid aflatoxin and artificial additives American dietary guidelines suggest that half of cereal should be whole grains My mother used to sell rice, so I was very good at choosing miscellaneous grains When I went to the market, I grabbed a handful of brown rice, oats, buckwheat, job's tears, soybeans, red beans, etc and cooked them into ten grains of rice We seldom use rice as our main food Sometimes we use sweet potatoes with rice The whole family is used to it.