How to eat to lower cholesterol? I believe that, like us, many people around us have high cholesterol problems, and must have heard a lot of similar to “eat more x x can lower cholesterol”, “x x x high cholesterol to eat less”, and friends in the circle of hot rumors “No longer afraid to eat more eggs will raise cholesterol”, “later you can just eat meat” topic is the subversion of our traditional knowledge. As we mentioned before, how many eggs can we eat in a day? For healthy people, the cholesterol intake from eggs or other foods has little effect on blood cholesterol, but people with high cholesterol, dyslipidemia, or cardiovascular disease still cannot eat them freely. About 40% of adults in China have high blood cholesterol, and 15% to 25% of people are sensitive to dietary cholesterol, and it is necessary for these people to improve their cholesterol levels by controlling their diet. What foods are high in cholesterol? Animal offal (of which animal brains have the highest cholesterol content), poultry and eggs, fish roe/crab paste, butter and cheese, etc. It is recommended that people with high cholesterol levels eat one whole egg every other day when eating poached/brined/tea eggs, and remove the yolk and eat only the white part at other times, or eat scrambled eggs up to twice a week and limit the total amount to one yolk every other day. How to eat to lower cholesterol? Today we will talk to you about the “three more” and “three less” diets that need to be achieved. “Three more” 1, more soluble dietary fiber oats, rice bran and other foods rich in soluble dietary fiber, can help reduce LDL, that is, “bad” cholesterol, can also reduce the absorption of cholesterol. These foods also include beans, fruits (such as apples, pears), barley, etc. 2, more phytosterols phytosterols is a kind of sterols exist in plants (and cholesterol is not the same!) , clinical trials have shown that phytosterols help reduce the absorption of cholesterol. Wheat germ, wheat bran, peanuts, almonds, spore kale and vegetable oils (corn oil, sesame oil, canola oil, olive oil, etc.) and other foods contain phytosterols. 3, more healthy fats Fish, walnuts, avocado, olive oil and other foods containing unsaturated fatty acids are also helpful in improving high cholesterol. “Three less” 1, less saturated fat Most saturated fat comes from meat such as beef, lamb, pork, poultry with skin, as well as butter, cream, cheese, whole milk and so on. These foods also contain cholesterol. Some vegetable fats such as coconut oil, palm oil (often hidden in the usual snacks), etc. also contain saturated fat. 2, less “refined carbohydrates” often read our tweets readers must not be unfamiliar with this word, the intake of too much refined carbohydrates and sugar easily in the liver into fat, causing dyslipidemia, fatty liver and other diseases. 3, less alcohol Appropriate drinking can raise the “good” cholesterol (high-density lipoprotein), but excessive alcohol consumption can lead to increased blood pressure, heart failure and even stroke and other diseases. People with dyslipidemia and high cholesterol have a more fragile cardiovascular system, so it is better to control alcohol consumption. In addition to the above “three more and three less”, there are other ways to help lower cholesterol: 1. Weight loss For people who are overweight, a scientific and appropriate weight loss (5-10%) can effectively lower human cholesterol levels, so it can be said that “weight loss cures all diseases. “. (Provided that the person is really overweight and is not trying to go on a show.) 2. Take medication as prescribed Statins are effective in reducing the body’s own synthesis of cholesterol. If your doctor prescribes a statin, you need to take it exactly as prescribed and not stop taking it. Exercise Light aerobic exercise (such as brisk walking) for 30 minutes or more five times a week is effective in lowering the “bad” cholesterol (LDL) and raising the “good” cholesterol (HDL) levels.