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饮食养生:胆固醇高吃什么好

文章目录一、 胆固醇高吃什么好二、如何平衡胆固醇三、如何降低胆固醇胆固醇高吃什么好1、燕麦片燕麦中主要破坏胆固醇的物质,叫做“β-聚葡萄糖”,是一种可溶性纤维,能妨碍胆固醇的制造与吸收。

The main cholesterol destroying substance in oatmeal is called "β - polyglucose", which is a kind of soluble fiber, which can hinder the production and absorption of cholesterol.

2、鱼如果你想吃肉但是又害怕会使你的胆固醇升高的话,那就吃鱼吧。

2. Fish if you want to eat meat but are afraid that it will raise your cholesterol, eat fish.

因为鱼中含有的脂肪酸都对心脏非常好处。

Because the fatty acids in fish are very good for the heart.

而且脂肪酸可以降低血压、叁酸甘油脂,也可以预防中风。

And fatty acids can lower blood pressure, triglycerides and prevent stroke.

4、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。

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

5、玉米玉米含有大量的钙、磷、硒和卵磷脂、维生素e等微量元素,这些元素都可以降低血清胆固醇。

5. Corn and corn contain a lot of calcium, phosphorus, selenium, lecithin, vitamin E and other trace elements, these elements can reduce serum cholesterol.

7、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。

7. 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%.

有家族性心血管疾病的人如果每天中午吃自助餐时,不要忘了把一大块卤豆腐放入盘内。

People with familial cardiovascular disease should not forget to put a large piece of marinated tofu into the plate when they eat the buffet at noon every day.

8、大蒜纽约的研究人员研究发现,大蒜可以降低总胆固醇,也可以降低坏的胆固醇。

8. Garlic researchers in New York have found that garlic can lower total cholesterol and bad cholesterol.

在西雅图的实验也发现,每天服用1粒相当于3瓣大蒜的大蒜油丸,也可以增加23%好的胆固醇。

Experiments in Seattle also found that taking one garlic oil pill the equivalent of three cloves of garlic a day also increased good cholesterol by 23%.

10、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。

10. Grapefruit grapefruit has a soluble fiber that can reduce LDL. Eating two and a half cups of grapefruit pulp every day can reduce LDL by 10%.

2、多吃富含纤维的食物整粒谷物和面包等纤维含量非常高的食物,能有效降低人体内ldl-c的含量。

2. Eating foods rich in fiber, whole grains, bread and other foods with very high fiber content can effectively reduce the content of LDL-C in the human body.

可以在早餐中加上一盘黑莓,在午餐中加入半碗扁豆,在晚饭中加入一盘全麦面食,再加上5个对半剖开的桃干作为零食。

Add a BlackBerry for breakfast, half a bowl of lentils for lunch, a whole wheat pasta for dinner, and five halves of dried peaches for a snack.

研究显示,这种化学物质有助于把危害动脉的ldl-c从人体中清除出去。

Studies have shown that the chemical helps to remove LDL-C from the body, which is harmful to the arteries.

如何降低胆固醇1、少吃或不吃动物内脏、蛋黄等胆固醇含量极高的食物,控制饮食中的胆固醇摄入(每天少于300毫克)。

How to reduce cholesterol 1, eat less or do not eat animal viscera, egg yolk and other high cholesterol food, control dietary cholesterol intake (less than 300 mg per day).

根据美国心脏病协会推荐的标准,每天摄入的胆固醇宜少于300毫克或更低,而1个鸡蛋黄中的胆固醇为250~290毫克;2两煮卤好的猪肝胆固醇含量更高达469毫克。

According to the standards recommended by the American Heart Association, the cholesterol intake should be less than 300 mg or less per day, and the cholesterol content in one egg yolk should be 250-290 mg; the cholesterol content of two stewed pig livers should be as high as 469 mg.

饱和脂肪广泛存在于肉、蛋、奶类食物中,尤其以肥肉、荤油和内脏的饱和脂肪含量为最多。

Saturated fat widely exists in meat, eggs and milk, especially in fat meat, meat oil and viscera.

3、多吃蔬菜水果和菌藻类食物,如魔芋、木耳、海带、裙带菜、洋葱、南瓜、地瓜等,这些食物含有丰富的膳食纤维有助于胆固醇的排泄。

3. Eat more vegetables, fruits, fungi and algae food, such as konjac, agaric, kelp, Undaria pinnatifida, onion, pumpkin, sweet potato, etc. These foods contain rich dietary fiber and help to excrete cholesterol.

人体排泄胆固醇的主要途径是通过胆汁,肝脏利用胆固醇合成胆酸,胆酸随胆汁排入胃肠道参与脂肪的消化,之后,一部分胆酸代谢产物被重新吸收回血液“废物利用”,另一部分胆酸代谢产物则随粪便排出体外。

The main way for human body to excrete cholesterol is through bile. The liver uses cholesterol to synthesize cholic acid, which is discharged into the gastrointestinal tract with bile to participate in fat digestion. After that, some of the bile acid metabolites are re absorbed back into the blood for "waste utilization", and the other part is excreted with feces.

大量研究证实,增加膳食纤维的摄入具有降低胆固醇的明确作用。

A large number of studies have confirmed that increasing dietary fiber intake has a definite effect on lowering cholesterol.

4、橄榄油、茶油、玉米油和菜子油中含有的单不饱和脂肪酸具有降低低密度脂蛋白胆固醇(ldl-c)的作用。

4. The monounsaturated fatty acids in olive oil, tea oil, corn oil and rapeseed oil can reduce low density lipoprotein cholesterol (LDL-C).

可在日常饮食中与豆油、花生油等植物油搭配食用。

It can be used with soybean oil, peanut oil and other vegetable oils in daily diet.

6、维生素c、维生素e等具有抗氧化作用的成分虽然并不能直接使血液中的胆固醇减少,但有助于减轻胆固醇对血管的危害。

6. Vitamin C, vitamin E and other antioxidant components can not directly reduce the blood cholesterol, but help to reduce the harm of cholesterol to blood vessels.

饮食养生:胆固醇高吃什么好

文章目录一、 胆固醇高吃什么好二、如何平衡胆固醇三、如何降低胆固醇胆固醇高吃什么好1、燕麦片燕麦中主要破坏胆固醇的物质,叫做“β-聚葡萄糖”,是一种可溶性纤维,能妨碍

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