1. A bowl of oatmeal for breakfast.
Eating only one bowl of oatmeal for breakfast every day for 8 weeks can reduce the concentration of "bad cholesterol" in the blood by 10% and increase the "good cholesterol". Oats are rich in soluble and insoluble fiber, which can prevent the absorption of cholesterol and fat in the gastrointestinal tract.
2. Half a bowl of beans for lunch.
Beans are cheap, safe and effective foods for lowering blood lipids. As long as you eat half a bowl of beans at noon every day, you can reduce the concentration of "bad cholesterol" by 20% within 8 weeks. Soy foods contain a variety of effective cholesterol-lowering ingredients, the most important of which is the soluble and insoluble fiber in beans.
3. Three cloves of garlic for dinner.
Eating 3 cloves of garlic every day for 8 weeks can also reduce the concentration of "bad cholesterol" in the blood by 10%. And whether it is eaten raw or cooked, the effect is good.
4. Eat half an onion every day.
Onions are a cheap and high-quality health food. As long as you eat half a raw onion every day for 8 weeks, you can increase the concentration of "good cholesterol" by 20%. However, onions are more effective when eaten raw, and the longer they are cooked, the less effective they are in lowering cholesterol.
5. Use olive oil as cooking oil.
Olive oil has the best protective effect on the cardiovascular system. It is best to choose olive oil extracted by cold pressing. Olive oil extracted by heating at high temperature will have much poorer nutrition.
6. An apple a day.
Apples are rich in pectin, which has the effect of lowering cholesterol.
7. Steam fish twice a week.
Marine fish has a very high n-3 fatty acid content. If grilled or fried, the fatty acids will easily deteriorate, so the healthiest way to eat it is to steam it. Twice a week, more than 150 grams each time is enough.
8. A bowl of ginger soup every week.
The components "gingerol" and "shogaol" in ginger are effective ingredients for lowering cholesterol. Grind the dried ginger into powder and drink it with hot water.
9. Add red yeast rice to cooking.
Red yeast rice is a great invention of China. In addition to being used as a seasoning, it also has the "medicinal value" of lowering cholesterol. Scientists have discovered that there is a special component in red yeast rice that can inhibit cholesterol synthesis.
10. Corn: It is rich in calcium, phosphorus, magnesium, iron, selenium, etc., as well as vitamins A, B1, B2, B6, E and carotene, etc. It is also rich in dietary fiber. Regular consumption of corn oil can lower cholesterol and soften blood vessels. Boiling corn is the simplest method.
11. Yam: Yam has the reputation of "food of the gods". Its mucus protein can prevent fat deposition in the cardiovascular system, maintain blood vessel elasticity, and prevent arteriosclerosis; reduce subcutaneous fat deposition and avoid obesity
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12. Seaweed: Known as a "sea vegetable", its low-calorie and low-fat characteristics attract the attention of nutritionists. Algae contain plant polysaccharides and other phytochemicals, which have various physiological functions such as antioxidant, regulating immunity, inhibiting tumors, anti-infection, lowering cholesterol, delaying aging, etc. Brown algae such as kelp are rich in colloidal fiber and can significantly reduce serum cholesterol.
Kelp: Kelp is also a good medicine. It contains laminarin, which reduces serum cholesterol and triglyceride levels. Kelp is also rich in a variety of essential amino acids, vitamins A and B
13. Tremella: Tremella is nourishing but not greasy. It is a good tonic. It is rich in dietary fiber, which can strengthen gastrointestinal motility and reduce fat absorption. Tremella polysaccharide is a plant polysaccharide, which has the effects of lowering cholesterol, enhancing immunity, anti-tumor, anti-aging, and beautifying and moisturizing
14. Celery: Contains more dietary fiber, especially blood pressure-lowering ingredients, and can also lower blood pressure. Blood lipids and hypoglycemic effects. In addition, celery leaves contain more carotene and vitamin C. Do not throw away the young leaves when eating celery
15. Hawthorn: The pectin contained in hawthorn is soluble dietary fiber and can lower cholesterol. , the role of preventing atherosclerosis. Eating hawthorn regularly can remove oil and greasiness and promote digestion.
16. Mushroom foods
Mainly include mushrooms, shiitake mushrooms, straw mushrooms, oyster mushrooms and other high-level fungi foods. They are high in protein, low in fat and rich in natural vitamins. Healthy food. It has unique health care effects, especially shiitake mushrooms, which have a cholesterol-lowering effect and can prevent lipid deposition on the arterial wall. Lentinoidin also has a blood pressure-lowering effect.
17. Cucumber Cucumber contains fine fiber, which can promote the excretion of putrefactive substances in the intestines and lower cholesterol. In addition, the propanedioic acid contained in cucumbers can inhibit the conversion of sugars into fat, which is especially suitable for patients with cardiovascular disease.
18. Eggplant Eggplant contains vitamin P. Vitamin P can not only lower cholesterol, but also enhance the elasticity of micro blood vessels, making blood flow unobstructed. It has obvious effects of lowering lipids, activating blood circulation and unblocking arteries. It is an important component of arteries. Ideal food for patients with sclerosis, hypertension and coronary heart disease
Low-fat food
In addition: Nine-leaf blue (Nine-leaf blue Gynostemma pentaphyllum tea) has a significant effect in reducing blood lipids. Nine-leaf blue can significantly reduce cholesterol (TCH), triglyceride (TG), low-density lipoprotein (LDL), increase high-density lipoprotein (HDL), protect the inner wall of blood vessels, prevent lipid deposition on the blood vessel wall, and resist arteriosclerosis. Hardening effect. Nine-leaf blue can regulate fatty acids, the waste products produced after oxygen is decomposed in the body, to achieve the purpose of lowering blood lipids.