bad. Cholesterol index has increased again! Maybe you are annoyed by numbers. In fact, many people have the same troubles as you. Most people should already know that seafood, egg yolks, and viscera are high in cholesterol. It's less good to touch. You know, there are still many foods that will help your cholesterol index healthier?
Soy bean
Beans are the cheapest, most common, and most effective anti-cholesterol foods in nature. Studies have shown that eating 28 grams of legumes a day can reduce total cholesterol, LDL (bad cholesterol) and triglyceride by 10%. . To reduce cholesterol, soy products such as tofu, soymilk and miso can be included in the daily diet. If someone with familial cardiovascular disease eats a buffet at noon every day, don't forget to put a large piece of braised tofu into the dish.
2. Oatmeal
The main cholesterol-damaging substance in oats, called "beta-polyglucan," is a soluble fiber that can interfere with cholesterol production and absorption. The study found that eating two-thirds of a cup of dried oatmeal daily can reduce cholesterol by 16%. A cup of oatmeal in the morning is a good breakfast for the heart.
3. Garlic
Ordinary garlic has recently been found in health. New York researchers found that garlic can lower total cholesterol and also lower bad cholesterol. Experiments in Seattle also found that taking one garlic pill equivalent to three cloves of garlic a day can also increase 23% of good cholesterol.
4. Apple
Apples and other fruits rich in pectin can reduce bad cholesterol (LDL). The French researchers asked a group of men and women to eat two or three apples a month and found that their LDL had decreased. The study also found that apples contain another substance, vitamin K1, which also delays LDL oxidation.
5. Olive oil
The more saturated oil (such as lard), the more it will increase the cholesterol content, is not recommended. Unsaturated oils (such as salad oil, sunflower oil), while lowering cholesterol, also reduce good cholesterol (HDL). Olive oil is the best choice because its monounsaturated fatty acids can lower cholesterol, but it can maintain a good amount of cholesterol. Others such as canola oil have the same effect. Olive oil has been repeatedly recommended in recent years, but also because of the discovery of antioxidants such as vitamin E and polyphenols in olive oil, it can protect bad cholesterol from oxidation.
6. Grapefruit
A soluble fiber in grapefruit can lower LDL. The University of Florida study found that eating two cups and a half of grapefruit pulp every day can reduce LDL by 10%. Foods containing soluble fiber can increase the excretion of cholesterol. What foods are the most? "QQ, slippery, sticky, crunchy food," experts described, such as fungus, mushrooms, kelp, and other dishes.
7. Tea
The ancestor's dietary wisdom was once again confirmed. In recent years, it has been found that polyphenols in green tea and oolong tea can improve good cholesterol. Puer tea extract experiments have also been found to reduce the amount of cholesterol in the blood. Experts from the Food Institute recommend that everyone develop "continuous, regular" drinking habits.
8. Squid
When you want to eat meat, I suggest you eat fish. In many ways, the OMEGA-3 fatty acids in fish are good for the heart. Omega-3 fatty acids can lower blood pressure, triglycerides, and prevent stroke. From the cholesterol point of view alone, Omega-3 fatty acids can also increase blood cholesterol (HDL). The study found that people who eat normal cholesterol eat one pound of carp a day. After 40 consecutive days of eating, HDL has increased significantly. Not only squid, other deep-sea fish rich in Omega-3 fatty acids can also increase HDL, such as squid, sardines, stingray fish and so on.
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