Oops. The cholesterol index has gone up again! Maybe you are chagrined by the number, in fact many people have the same trouble as you. It is well known that high cholesterol can be quite harmful, so you can, in life, regulate and prevent it through diet. Here we open a list of food, some food eaten, can help you to bring down the high cholesterol levels. 1, soy beans are nature, the cheapest, most common and effective anti-cholesterol food, according to Dr. James Andrews of the University of Kentucky School of Medicine. Studies have pointed out that eating 28 grams of beans a day can reduce total cholesterol, LDL (bad cholesterol) and triglycerides by 10%. The U.S. Food and Drug Administration (FDA) has approved food manufacturers to label soy foods with the health benefits of “soy can lower cholesterol and prevent cardiovascular disease. To lower cholesterol, soy products such as tofu, soymilk, and miso can be included in your regular diet. If you have a family history of cardiovascular disease, don’t forget to add a large piece of marinated tofu to your plate when you have your daily lunch buffet. 2, oatmeal oats in the main cholesterol-destroying substances, called “beta-glucans”, is a soluble fiber, can prevent the manufacture and absorption of cholesterol. Studies have found that as little as two-thirds of a cup of dry oatmeal every day, can reduce cholesterol by 16%. 3, salmon When you want to eat meat, it is recommended that you eat fish. In many ways, the OMEGA-3 fatty acids in fish are good for the heart. Such as Omega-3 fatty acids can lower blood pressure, triglycerides, but also to prevent stroke. From the point of view of cholesterol alone, Omega-3 fatty acids can also increase the good cholesterol in the blood (HDL), the study found that people with normal cholesterol eat a pound of salmon a day, eat 40 days in a row, HDL greatly increased. 4, olive oil The more saturated oil (such as lard), the more will increase the cholesterol content, are not recommended to use. The unsaturated oil (such as salad oil, sunflower oil), although it can lower cholesterol, but also will lower the good cholesterol (HDL). Olive oil because of its monounsaturated fatty acids can lower cholesterol, but can maintain the amount of good cholesterol, is the best choice, others such as canola oil also has the same effect. 5, apples Apples and other fruits rich in pectin can lower bad cholesterol (LDL). French researchers let a group of men and women eat two or three apples every day for a month, and found that their LDL were reduced. 6, grapefruit Grapefruit has a soluble fiber can reduce LDL, the University of Florida research found that eating two and a half cups of grapefruit pulp every day can reduce LDL by 10%. foods containing soluble fiber can increase the excretion of cholesterol, which foods most? “QQ, slippery, sticky, crunchy food,” experts describe, such as fungus, mushrooms, seaweed, foreign vegetables, etc.. 7, tea The dietary wisdom of the old ancestors has once again been confirmed. In recent years, it was found that the polyphenols in green tea, oolong tea, can improve good cholesterol. Pu-erh tea extract in the experiment, also found to reduce the amount of cholesterol in the blood. 8, garlic Plain garlic has recently been found to be of value in health. 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 also increased good cholesterol by 23%. 9, grapes Grapes and grape juice, like wine, contain a kind of leucovorin, a natural substance that can lower cholesterol. Animal experiments also proved that it can make cholesterol lower, but also inhibit platelet aggregation, so grapes are one of the best foods for hyperlipidemia patients. 10, corn Rice is rich in calcium, phosphorus, selenium and lecithin, vitamin E, etc., all have the effect of lowering serum cholesterol. Indians have almost no hypertension, coronary heart disease, which is mainly due to their main diet of corn. 11, milk Milk is rich in whey acid and calcium, which can inhibit both the deposition of cholesterol in the arterial blood vessel walls, and inhibit the activity of cholesterol synthetase in the body, reducing cholesterol production. 12, leek leek contains calcium, phosphorus, iron, sugar and protein, vitamin A, C, but also contains carotene and a large amount of fiber, etc., can enhance gastrointestinal motility, has a good laxative effect, can eliminate excess nutrients in the intestines, including excess fat. 13, shiitake mushrooms can significantly reduce serum cholesterol, triglycerides and low-density lipoprotein levels, regular consumption can make the body have a relative increase in high-density lipoprotein trend. 14, winter melon Regular consumption of winter melon, can remove excess body fat, play a role in weight loss.