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饮食养生:胆固醇高了应该怎么缓解

同样要想降低胆固醇,也可以通过食疗的方法。

Also want to reduce cholesterol, also can pass dietotherapy method.

1、胆固醇高吃什么水果1.1、葡萄柚葡萄柚中有一种可溶性纤维可以降低ldl,每天吃两杯半的葡萄柚果肉,可以降低10%的ldl。

1. Cholesterol high eat what fruit 1.1, grapefruit grapefruit has a soluble fiber can reduce LDL, eat two and a half cups of grapefruit pulp every day, can reduce 10% of LDL.

1.2、苹果苹果是我们生活中常见的水果之一,常吃苹果也可以控制胆固醇偏高。

Apple apple is one of the common fruits in our life. Eating apples often can also control the high cholesterol level.

这是因为苹果中所含有的果胶成分有助于降低胆固醇的作用。

This is because apples contain pectin that helps lower cholesterol.

另外,苹果中富含的钾元素可以排除人体内多余的钠盐,因此可以消除下半身浮肿的症状。

In addition, apple is rich in potassium element can eliminate the body's excess sodium salt, so it can eliminate the symptoms of lower body edema.

1.3、火龙果火龙果是一种低能量、高纤维的水果,水溶性膳食纤维含量非常丰富,因此具有减肥、降低胆固醇、润肠、预防大肠癌等功效。

1.3 pitaya pitaya is a kind of fruit with low energy and high fiber. The content of water-soluble dietary fiber is very rich. Therefore, pitaya has the effects of reducing weight, reducing cholesterol, moistening intestine and preventing colorectal cancer.

1.4、樱桃一项最新研究发现,吃樱桃能够降低胆固醇和血糖。

Cherry a new study found that eating cherries can reduce cholesterol and blood sugar.

玉米中含有丰富的钙、铁、磷、镁、硒以及胡萝卜素、维生素等多种营养元素,它还富含了纤维质,经常吃可以有效的控制胆固醇偏高。

Corn is rich in calcium, iron, phosphorus, magnesium, selenium and carotene, vitamins and other nutrients, it is also rich in fiber, often eat can effectively control high cholesterol.

而且玉米的食用方法有很多,可以同许多的食材搭配食用,因此食用非常方便。

Moreover, there are many ways to eat corn, which can be used with many food ingredients, so it is very convenient to eat.

2.4、黄豆豆类是大自然中,最便宜、最普遍、最有效的抗胆固醇食物,每天吃28克的豆类食物,可以降低10%总胆固醇、ldl(坏的胆固醇)和叁酸甘油脂。

Soybeans are the cheapest, most common and most effective anti cholesterol food in nature. Eating 28 grams of legumes every day can reduce total cholesterol, LDL (bad cholesterol) and triglyceride by 10%.

想要降低胆固醇,可以把黄豆制品如豆腐、豆浆、味噌列入平日饮食中。

To reduce cholesterol, soybean products such as tofu, soy milk and miso can be included in the daily diet.

3、治疗胆固醇高的其他食物3.1、牛奶牛奶含有丰富的乳清酸和钙质,它既能抑制胆固醇沉积于动脉 血管壁,又能抑制人体内胆固醇合成的活性,减少胆固醇产生。

3. Milk and milk are rich in whey acid and calcium. It can not only inhibit cholesterol deposition in the arterial wall, but also inhibit the activity of cholesterol synthesis in the human body and reduce the production of cholesterol.

研究发现,每天只要吃三分之二杯干的燕麦片,就能降低胆固醇16%。

The study found that eating just two-thirds of a cup of dry oatmeal a day reduced cholesterol by 16%.

二、胆固醇高的饮食禁忌1、忌饱和脂肪酸的摄入高胆固醇血症患者摄入过量的饱和脂肪酸,会导致冠状动脉粥样硬化,引起血栓等症。

2、 High cholesterol diet taboo 1, avoid the intake of saturated fatty acids, hypercholesterolemia patients intake excessive saturated fatty acids, will lead to coronary atherosclerosis, thrombosis and other diseases.

奶油、黄油等及其制品,也尽量少食用。

Cream, butter and other products, also as little as possible to eat.

除了在烹饪油脂上注意,还需要注意避免食用富含脂肪的肉类,以及其他富含脂肪的食物。

In addition to cooking oil, you should also pay attention to avoid eating fat rich meat and other fatty foods.

油炸一类的食品也应该尽量不食用,市场上很多油炸食品都是使用动物油脂。

Fried food should also try not to eat, many fried food on the market are using animal fat.

像螃蟹、鱿鱼、龙虾、墨鱼、鳝鱼、泥鳅、鲫鱼、生鱼,等等,都不适宜频繁大量食用。

Such as crab, squid, lobster, cuttlefish, eel, loach, crucian carp, raw fish, etc., are not suitable for frequent and large amounts of food.

4、忌过多摄入动物油脂对动物性油脂不用如对毒药般的拒绝。

4. Avoid excessive intake of animal fat, animal oil does not need to be like the rejection of poison.

高胆固醇患者一定要减少动物性油脂的摄入量,但不能完全拒绝摄入,要适量补充,这样更能保护血管。

High cholesterol patients must reduce the intake of animal fat, but can not completely refuse to eat, to appropriate amount of supplement, so as to protect blood vessels.

老年人因平时活动量减少,故不宜吃得过多过饱,这可避免身体发胖。

The elderly due to the reduction of usual activity, it is not appropriate to eat too much, which can avoid body fat.

要限制糖摄人过量,动物试验中果糖可合成肝脏中的脂肪而形成脂肪肝,实际上肥胖症患者即使不再食用糖,如果不通过治疗,血中的胆固醇和脂肪也在增加。

In order to limit the excessive intake of sugar, fructose can synthesize fat in the liver and form fatty liver in animal experiments. In fact, even if obese patients no longer eat sugar, if they do not pass treatment, the blood cholesterol and fat will also increase.

许多研究显示,燕麦其实和豆类同样有效,如果每天在低脂饮食中添加两三杯燕麦片,其降低胆固醇的效果较仅采取健康饮食还好。

Many studies have shown that oats are as effective as beans. If you add two or three cups of oatmeal a day to a low-fat diet, its cholesterol lowering effect is better than just taking a healthy diet.

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