A few effective foods to lower blood lipids
Oatmeal
1. A bowl of oatmeal for breakfast.
Eat only 1 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, which can prevent cholesterol and fat absorption in the gastrointestinal tract.
Pea soup
2. Half a bowl of beans for lunch.
Beans are cheap, safe and effective lipid-lowering foods. Eating just half a bowl of beans every day at noon can reduce the concentration of “bad cholesterol” by 20 percent 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. Li Weiqin, General Surgery Department, General Hospital of Nanjing Military Region
Garlic
3. Three cloves of garlic for dinner.
Eating 3 cloves of garlic a day for 8 weeks can also reduce the concentration of “bad cholesterol” in the blood by 10%. The effect is good whether eaten raw or cooked.
Onion
4. Eat half an onion every day.
Onion is an inexpensive health food, just eat half a raw onion every day for 8 weeks, can make the “good cholesterol” concentration increased by 20%. But onions are better raw, the longer they are cooked the less effective they are at lowering cholesterol.
Olive oil
5. Use olive oil as cooking oil.
Olive oil has the best protective effect on the cardiovascular system. Choose the best olive oil extracted by cold-pressing method, while the olive oil extracted by high temperature heating will be much less nutritious.
Apples
6. One apple a day.
Apples are rich in pectin, which has a cholesterol-lowering effect.
Herring
7. Steamed sea fish twice a week.
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 150 grams or more can be.
Ginger
8. A bowl of ginger soup every week.
Ginger alcohol and gingerol are effective ingredients in lowering cholesterol.
9. cooking with red currant. Red currant is a great Chinese invention, in addition to being used as a seasoning, it also has a cholesterol-lowering “medicinal value”. Scientists have found that there is a special ingredient in red currant that can inhibit cholesterol synthesis.
10. corn: rich in calcium, phosphorus, magnesium, iron, selenium, and vitamins 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 to do.
11. yam: yam has the reputation of “food of the gods”, its mucus protein can prevent fat deposition in the cardiovascular system, maintain vascular elasticity, prevent atherosclerosis; reduce subcutaneous fat deposition, to avoid obesity
12. seaweed: known as “marine vegetables”, 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: 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. 13.
Silver fungus: Silver fungus is nourishing but not greasy, and is a good tonic. 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.
14. celery: contains more dietary fiber, especially contains blood pressure lowering ingredients, 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
15. Hawthorn: pectin contained in hawthorn is soluble dietary fiber, which has the effect of lowering cholesterol and preventing atherosclerosis. Eat hawthorn often can remove oil and grease, promote digestion.
16. Mushroom food
Mainly mushrooms, shiitake mushrooms, straw mushrooms, flat mushrooms and other higher mushroom foods are a kind of healthy food with high protein, low fat and rich in natural vitamins. They have unique health effects, especially shiitake mushrooms, which have cholesterol-lowering effects and prevent lipid deposition in arterial walls, and shiitake mushrooms have antihypertensive effects.
17. Cucumber Cucumber contains fine fiber, which has the effect of promoting the excretion of intestinal spoilage substances and lowering cholesterol. In addition, cucumber contains malonic acid, which can inhibit the conversion of sugar substances into fat, especially for patients with cardiovascular disease.
18. eggplant Eggplant contains vitamin P, which not only can lower cholesterol, but also can enhance the elasticity of microscopic blood vessels and make blood flow smoothly, which has obvious effects of lowering fat, activating blood and opening the veins, and is an ideal food for patients with arteriosclerosis, hypertension and coronary heart disease
Low-fat foods
In addition to those listed above, there are many low-fat and low-sugar foods in our diet, such as buckwheat, oats (both types of wheat can lower blood pressure, lower blood lipids, lower blood sugar), millet, potatoes, bitter melon, winter melon, spinach, carrots, coronary, celery, parsley (also called coriander or caraway), hollow cabbage, capers, fern, amaranth, rape, horsetail, water chestnuts, wild rice, bamboo shoots, eggplant, wolfberry, yucca, jellyfish, jellyfish. Yellow essence, purple cabbage, jellyfish skin, sea cucumber, tamari, various kinds of scaled sea fish, snake meat, turtle, turtle, abalone, skinned livestock meat, black fungus, white fungus, black sesame, guava, tomatoes, etc.