1.Soy products
They are a good source of protein for the human body and a healthy food to prevent and treat hyperlipidemia and coronary heart disease. The protein content in beans is high and the quality is good, with about 40g of protein per 100g of soybeans. The amino acids of soybean protein are relatively complete and thus have high nutritional value, especially after processing into tofu or other products, which are more easily digested and absorbed and utilized by the body. Almost no cholesterol, containing soy sterols, can play a role in inhibiting the body’s absorption of cholesterol contained in animal food. Soybeans contain fat for polyunsaturated fatty acids, namely linoleic acid; also rich in phospholipids, dietary fiber, vitamins, inorganic salts, trace elements such as calcium, phosphorus, iron, manganese, iodine, etc., all of which are not only beneficial to health, but also beneficial to the prevention and treatment of hyperlipidemia, coronary heart disease, etc. Soybeans also contain saponin, which can lower blood cholesterol. Medical evidence: if each person can eat 50-100g of beans every day or every other day, it can have a significant cholesterol-lowering effect, thus achieving the purpose of reducing blood lipids.
2.Garlic
Garlic is known as the “green doctor”, also known as garlic. It is not only rich in nutrition, such as 4.4g of protein, 0.2g of fat, 5mg of calcium, 44mg of phosphorus, 0.4mg of iron, 0.24mg of thiamine, 0.03mg of riboflavin, 0.9mg of nicotinic acid and 3mg of ascorbic acid per 100g of garlic, but also contains a large amount of allicin, the main component of which is volatile sulfide. It has a preventive effect on hyperlipidemia, causing a significant reduction in serum cholesterol and a significant prolongation of whole blood coagulation time. Garlic prevents the decline of alpha-lipoprotein, a protein that carries cholesterol from the arterial walls to the liver for processing, and like a cleaner, it cleans up the “garbage” – cholesterol – from the inner walls of blood vessels in time. Therefore, it is important to eat garlic regularly. Therefore, regular consumption of garlic, calculated at 1g/kg body weight/d, is good for the prevention and treatment of hyperlipidemia.
3.Onion
Onions, also known as scallions, are ideal for the prevention of cardiovascular diseases because of their lipid-lowering effect and their allyl disulfide and sulfur-containing amino acids, which are glycosylated substances that can prevent atherosclerosis in addition to lowering blood lipids. Onions are rich in protein, sugars, vitamins B2, B6, C, carotene, thiamin, nikonic acid and calcium, phosphorus, iron, selenium and other elements and chemicals, and contain almost no fat. Also onions are the only plant known to contain prostaglandin A. This substance is a strong vasodilator, which can diastole blood vessels, reduce the viscosity of blood, increase coronary blood flow, and also has the effect of reducing and preventing thrombosis. Some information shows that healthy people eat 60g of fried onions every day, can effectively prevent the phenomenon of elevated blood cholesterol caused by high-fat food.
4.Apple
Apples are known as the “king of fruits” and can greatly reduce the risk of death in patients with coronary heart disease, and are the ideal food to prevent high blood cholesterol. According to an epidemiological study conducted by the National Institute of Public Health and Environmental Protection in the Netherlands, the uninterrupted consumption of apples, about 110g per day, can prevent the increase of blood cholesterol and reduce the amount of sugar in the blood, which is beneficial to health. The reason for this is that apples are rich in flavonoids. Studies in recent years have shown that oxidized LDL cholesterol tends to be deposited in the walls of arteries, causing atherosclerosis of blood vessels such as coronary arteries and cerebral arteries, which is harmful to health. Flavonoids are natural antioxidants that exert anti-atherosclerotic effects by inhibiting the oxidation of LDL. In addition, flavonoids can also inhibit platelet aggregation, reduce blood viscosity, and reduce the tendency of thrombosis, which can prevent the onset of cardiovascular disease and reduce mortality.
5.Hawthorn
Hawthorn is sweet and sour, which can promote the secretion of digestive juices, enhance appetite and help digestion. It has many medical values, such as dispersing stasis, eliminating accumulation, resolving phlegm, detoxifying, activating blood circulation and waking up the brain. Hawthorn mainly contains hawthorn acid, citric acid, lipolytic acid, vitamin C, citric acid, flavonoids, carbohydrates and proteins, etc. It has the effects of dilating blood vessels, improving microcirculation, lowering blood pressure, promoting cholesterol excretion and lowering blood lipids. Therefore, regular consumption of hawthorn, such as hawthorn paste, hawthorn strips, hawthorn pills, hawthorn crystals or drinking raw hawthorn with boiling water as tea substitute, is beneficial to patients with hypertension, hyperlipidemia or atherosclerosis, as well as to healthy people. However, hawthorn is an acidic food, and long-term consumption can cause side effects such as acid reflux, stomach upset or stomach pain, nausea and mild diarrhea, so hawthorn is best eaten after meals rather than on an empty stomach.
6.Fish
Fish contains polyunsaturated fatty acids, especially eicosapentaenoic acid, which can act on platelets, making it less likely to agglutinate and keep the blood vessels open. Regularly eat fish, especially sea fish can make the blood triglycerides and cholesterol significantly lower, for the prevention of hyperlipidemia, atherosclerosis, coronary heart disease is very beneficial.
7, kelp
Kelp is a healthful food, but also a cure. Kelp contains an active ingredient called kelp polysaccharide, which can reduce the total serum cholesterol and triglyceride levels. It is usually made into soup, roasted meat, stir-fried vegetables, and can also be eaten in mixed dishes. Mixing some kelp into a meal with too much greasy animal fat can reduce the hosting of fat in the body, which will make the accumulation of fat in the body tend to be in the subcutaneous and muscle tissues, and at the same time will make the cholesterol level in the blood significantly lower. Kelp contains fiber, which can combine with bile acids and be excreted from the body, thus reducing the synthesis of cholesterol and preventing the occurrence of atherosclerosis. Kelp is rich in vitamins and minerals. Each 100g of kelp contains 14000 international units of vitamin A, 1770mg of calcium and a large amount of iron and vitamin B2. Regular consumption of kelp can prevent night blindness and dry eye disease, reduce the occurrence of stomatitis, and have the effect of preventing osteoporosis and anemia. Therefore, regular consumption of kelp is beneficial to health.
8.Mushroom food
It is the general name of mushroom food such as mushroom, straw mushroom, shiitake mushroom and flat mushroom, which is a kind of healthy food with high protein, low fat and rich in natural vitamins and has many health effects. For example, shiitake mushrooms contain fiber, which can promote gastrointestinal peristalsis, prevent constipation, and reduce the absorption of cholesterol in the intestine; the mushroom purine and other nucleic acid substances contained in them can promote cholesterol decomposition and excretion, preventing the rise of blood lipids. Mushroom food is known as “health food” because of its unique health effects.
9.Milk
Milk not only has high nutritional value, but also contains carboxyl and methylglutaric acid, which can inhibit the activity of cholesterol synthesis enzyme in human body, thus inhibiting the synthesis of cholesterol and reducing the level of cholesterol in blood. Milk is rich in calcium, which can reduce the absorption of cholesterol in the body. In terms of chemical composition, whey acid contained in milk can effectively inhibit the biosynthesis and absorption of cholesterol, so it can lower the level of cholesterol in human body. If you have the conditions to drink skim milk and yogurt for hyperlipidemia or hypercholesterolemia is beneficial.
10.Oats
Oats are recognized as one of the world’s most nutritious grains, containing 15% protein, 1 to 1.2 times higher than rice, flour and corn. Its protein is mainly globulin and gliadin. Lysine accounts for 4%, tryptophan 1.3%, methionine 1.5%, the content of essential amino acids than other cereal grains. Oats fat about 9%, ranking the top of the grain, and has a cholesterol-lowering effect. Oats are rich in soluble fiber, vitamins and minerals, and also contain lipase, fat oxidase and oat gum.
Oats as a health food is generally welcomed, daily moderate consumption of oatmeal, can make the human serum cholesterol levels lower.
11.Vegetable oil
Consumption of vegetable oils, including vegetable oil, soybean oil, sesame oil, peanut oil or corn oil, etc., because it is rich in unsaturated fatty acids, has the effect of reducing blood cholesterol; but it should be noted that fats and oils contain high caloric energy, excess can cause weight gain.