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饮食养生:吃什么可以降低血脂

那么,吃什么可以降低血脂?下面介绍种食物,来看看。

So, what can eat reduce blood fat? Let's introduce some kinds of food.

此外,牛奶中含有较多的钙,也可降低人体对胆固醇的吸收。

In addition, milk contains more calcium, can also reduce the body's absorption of cholesterol.

葡萄皮还含有丰富的膳食纤维、果胶和铁等。

Grape skin also contains rich dietary fiber, pectin and iron.

建议葡萄清洗干净后带皮食用。

It is recommended that the grapes be eaten with skin after cleaning.

3、苹果苹果含有丰富的果胶,有降胆固醇的功效。

3. Apple apple is rich in pectin, which can reduce cholesterol.

类黄酮是一种天然抗氧化剂,通过抑制低密度脂蛋白氧化而发挥抗动脉粥样硬化的作用。

Flavonoid is a kind of natural antioxidant, which plays an anti atherosclerotic role by inhibiting the oxidation of low density lipoprotein.

更重要的是,紫米的外壳,比一般糯米多了花青素成分,是优质抗氧化剂的来源。

What's more, the outer shell of purple rice contains more anthocyanins than glutinous rice, which is the source of high-quality antioxidants.

适度摄取能帮助预防高血压,还有稳定人体细胞膜构造,避免动脉粥状硬化的效果。

Moderate intake can help prevent hypertension and stabilize the structure of human cell membrane and avoid arteriosclerosis.

5、燕麦燕麦含有极丰富的亚油酸,占全部不饱和脂肪酸的35%-52%;维生素e含量也很丰富,而且燕麦中含有皂甙素。

5. Oats are rich in linoleic acid, accounting for 35% - 52% of all unsaturated fatty acids; vitamin E content is also very rich, and oat contains saponins.

它们均有降低血浆胆固醇浓度的作用。

All of them can reduce the concentration of plasma cholesterol.

此外,花生还富含不饱和脂肪酸、胆碱、卵磷脂等营养成分,可使人体内的胆固醇分解为胆汁酸排出体外。

In addition, peanut is also rich in unsaturated fatty acids, choline, lecithin and other nutrients, which can make the cholesterol in human body decompose into bile acid and be discharged from the body.

9、大豆大豆含有丰富的不饱和脂防酸,维生素e和磷脂。

9. Soybean and soybean are rich in unsaturated fatty acids, vitamin E and phospholipids.

高血压患者可将香菇煎水代茶喝。

Hypertension patients can be fried mushrooms instead of tea.

12、胡萝卜现代研究发现,胡萝卜中含有大量的生物钾,钾进入血液后,能将血液中的油脂乳化,同时能有效地溶解沉积在血管壁上的“胆固醇硬化斑块”,并将这些体内垃圾排出体外。

12. Modern research on carrots has found that carrots contain a large amount of biological potassium. After entering the blood, potassium can emulsify the oil in the blood, and effectively dissolve the "cholesterol hardening plaque" deposited on the blood vessel wall, and expel the garbage from the body.

高血脂会导致肝功能损坏。

Hyperlipidemia can lead to liver damage.

高血压、冠心病等危害生命健康的疾病,除了知道以上可以降血脂的食物外,高血脂患者在生活要注意什么才能保持血脂在一个较低的水平呢?下面小编为您介绍高血脂患者的正确降血脂习惯。

Hypertension, coronary heart disease and other diseases that endanger life and health, in addition to knowing the above food can reduce blood fat, hyperlipidemia patients in life should pay attention to what can keep blood lipids at a low level? The following small series for you to introduce the right blood lipid lowering habits of patients with hyperlipidemia.

正确降血脂习惯三多:即多蔬果、多粗粮、多豆类。

The correct habit of reducing blood lipid is more than three: more fruits and vegetables, more coarse grains and more beans.

三少:即少食用油、少高脂肪和高胆固醇食物、少甜食和饮料。

Three less: less cooking oil, less high fat and high cholesterol food, less sweets and drinks.

避免食用任何动物油和人工油,各种植物油交换食用,每日控制在25克以内(相当于每餐1勺)。

Avoid eating any animal oil and artificial oil, all kinds of vegetable oil exchange consumption, daily control within 25 grams (equivalent to 1 spoon per meal).

尽量减少外出就餐和食用加工食品。

Try to reduce eating out and eating processed food.

蛋黄胆固醇含量也高,但其中的卵磷脂能促进胆固醇代谢,每周吃3个鸡蛋是合适的。

Egg yolk cholesterol content is also high, but lecithin can promote cholesterol metabolism, three eggs a week is appropriate.

而高血脂病人,应再略减少肉类、烹调油,谷类的一半应是粗粮,奶类选择低脂奶,多用鱼虾类替代畜禽肉类食物, 每日饮水增加到1500ml或以上。

For patients with hyperlipidemia, meat and cooking oil should be reduced slightly. Half of cereals should be coarse grains. Milk should choose low-fat milk. Fish and shrimp should be used instead of meat food of livestock and poultry. Daily drinking water should be increased to 1500ml or more.

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