We have many low-fat and low-sugar foods in our diet, come and see what foods can effectively reduce blood lipids.
1, oats
A bowl of oatmeal for breakfast every day for 8 weeks can reduce the concentration of “bad cholesterol” in the blood by 10%, and “good cholesterol” rise. Oats are rich in soluble and insoluble fiber, can stop cholesterol and fat absorption in the gastrointestinal tract.
2.Peas
Beans are cheap, safe and effective lipid-lowering food, just eat half a bowl of beans every day at noon, you can reduce the concentration of “bad cholesterol” by 20% in 8 weeks. Legumes contain a variety of cholesterol-lowering effective ingredients, the most important of which is the soluble and insoluble fiber in legumes.
3.Garlic
Eating 3 cloves of garlic a day for 8 weeks can also reduce the concentration of “bad cholesterol” in the blood by 10%. And whether it is raw or cooked, the effect is good.
4.Onion
Onion is an inexpensive health food, just eat half a raw onion every day for 8 weeks, it can increase the concentration of “good cholesterol” by 20%. But onions are better raw, the longer you cook them, the worse the cholesterol-lowering effect will be.
5.Apple
As the saying goes, an apple a day, the doctor stays away from me. Apples are rich in pectin, which has the effect of lowering cholesterol.
6, cucumber
Cucumber contains fine fiber, which has the effect of promoting the excretion of intestinal corrupt substances and lowering cholesterol. In addition, cucumber contains malonic acid, can inhibit the conversion of sugar substances into fat, especially for patients with cardiovascular disease.
7.Eggplant
Eggplant contains vitamin P. Vitamin P can not only lower cholesterol, but also enhance the elasticity of microscopic blood vessels, so that the blood flows smoothly and has obvious effects of lowering fat, activating blood and opening the veins, which is the ideal food for patients with arteriosclerosis, hypertension and coronary heart disease.
8, corn
Rich in calcium, phosphorus, magnesium, iron, selenium, and vitamin A, B1, B2, B6, E and carotene, but also rich in dietary fiber. Regular consumption of corn oil, can lower cholesterol and soften blood vessels. Boiled corn, is the easiest way.
9, yam
Yam has a “food of the gods” reputation, its mucus protein can prevent fat deposits in the cardiovascular system, maintain vascular elasticity, prevent atherosclerosis; reduce subcutaneous fat deposits, to avoid obesity NO10, ginger ginger in the composition of “gingerol” and “gingerol” is the effective ingredient to lower cholesterol, will be dried ginger grinded into powder and drink hot water.
11, celery
Contains more dietary fiber, especially contains blood pressure components, but also has a lowering of blood lipids, lowering blood sugar effect. In addition, celery leaves contain more carotene and vitamin C. Do not throw away the young leaves when eating celery NO12, hawthorn hawthorn contains pectin is soluble dietary fiber, which has the effect of lowering cholesterol and preventing atherosclerosis. Hawthorn can be eaten often to remove oil and grease, to promote digestion.
13.Mushroom food
Mainly mushrooms, shiitake mushrooms, straw mushrooms, flat mushrooms and other higher mushroom food, is a high protein, low fat, rich in natural vitamin health food. It has unique health effects, especially shiitake mushroom, which has a cholesterol-lowering effect and can prevent lipid deposition in the arterial wall, and shiitake mushroom has an antihypertensive effect.
14.Silver fungus
It is rich in dietary fiber, which can strengthen gastrointestinal motility and reduce fat absorption. Silver fungus polysaccharide is a plant polysaccharide, which can lower cholesterol, enhance immunity, anti-tumor, anti-aging and beauty emolliency.
15.Herring
The n-3 fatty acid content of sea fish is very high, if baked and fried, it is easy to cause fatty acid deterioration, so the healthiest way to eat is steamed. Twice a week, each time more than 150 grams can be.
16.Seaweed
It is known as “marine vegetable”, and its low-calorie, low-fat characteristics have attracted the attention of nutritionists. Algae contain phytochemicals such as phytopolysaccharides, which have a variety of physiological functions such as antioxidant, immunity regulation, tumor suppression, anti-infection, cholesterol reduction, and aging delay. Brown algae such as kelp are rich in colloidal fiber, which can significantly lower serum cholesterol.
Kelp is also a healing medicine. It contains kelp polysaccharides, which can lower serum cholesterol and triglyceride levels. Kelp is also rich in a variety of essential amino acids, vitamins A and B.
17.Olive oil
Olive oil can produce the best protective effect on the cardiovascular system. Choose the best olive oil extracted by cold pressing, the olive oil extracted by high temperature heating will be much less nutritious.