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饮食养生:胆固醇高的食物排行榜

5、第五位是奶油、黄油等这些油脂中的饱和脂肪酸还可以促进肝脏合成更多的胆固醇。

5. The fifth is cream, butter and other saturated fatty acids in these oils can also promote the liver to synthesize more cholesterol.

胆固醇高的症状1、肤色发生改变,在眼镜周围有黄色斑块,且皮肤变得更加松弛。

High cholesterol symptoms 1, skin color changes, there are yellow plaques around the glasses, and the skin becomes more relaxed.

2、偶尔会感觉头痛、眩晕以及牙痛等。

2. Occasionally I feel headache, dizziness and toothache.

当然,如果你身上出现了这些症状之后,也不排除其他疾病的可能,应该尽早去医院检查以确诊。

Of course, if you have these symptoms, do not rule out the possibility of other diseases, should go to the hospital as soon as possible to diagnose.

怎么预防胆固醇高1、以粗粮开始一天:每天早餐时只吃1碗燕麦粥,持续8星期的时间就可使血中“坏”胆固醇浓度降低10%“好”胆固醇浓度上升。

How to prevent high cholesterol 1, start the day with coarse grains: eat only one bowl of oatmeal porridge at breakfast every day, lasting for 8 weeks, can reduce the concentration of "bad" cholesterol by 10%, and increase the concentration of "good" cholesterol.

坚果能降低“坏”胆固醇,留下“好胆固醇”。

Nuts lower "bad" cholesterol and leave "good" cholesterol.

一些研究表明,每天吃的人大约一盎司的坚果患心脏疾病的风险降低。

Some studies have shown that people who eat about an ounce of nuts a day have a lower risk of heart disease.

这些蔬菜中有抗氧化剂,有益健康。

There are antioxidants in these vegetables, which are good for your health.

而且当我们多吃水果和蔬菜,就会少吃油腻食品。

And when we eat more fruits and vegetables, we eat less greasy food.

这都是有助于降低血压,保持健康的体重。

It all helps to lower blood pressure and maintain a healthy weight.

在面包、牛奶、食用油等食品中间加植物甾醇,也能帮助降低低密度脂蛋白。

Adding phytosterols to foods such as bread, milk, and cooking oil can also help reduce LDL.

水果一天需要量则相当于1个拳头大小。

The amount of fruit needed in a day is the size of a fist.

5、橄榄油保护心脏:橄榄油除可降低血中坏胆固醇浓度外,也会上升好胆固醇的浓度,能对心血管系统产生最佳的保护作用。

5. Olive oil protects the heart: olive oil can not only reduce the concentration of bad cholesterol in blood, but also increase the concentration of good cholesterol, which can produce the best protective effect on the cardiovascular system.

选择用冷压方式萃取出的橄榄油油质最佳。

The olive oil extracted by cold pressing method has the best quality.

有些厂商会以高温加热的方式抽取橄榄油,高温加热过程易使油质变性致癌。

Some manufacturers will extract olive oil by high temperature heating, which is easy to denaturate and cause cancer.

6、多吃豆类,少吃糕点:人们需要碳水化合物提供能量,但是有些食物更加健康。

6. Eat more beans and less pastries: people need carbohydrates for energy, but some foods are healthier.

粗粮如糙米、全麦面食、豆类,有丰富的纤维,提供能量而且有助于降低胆固醇。

Coarse grains such as brown rice, whole wheat pasta and beans are rich in fiber, provide energy and help lower cholesterol.

50克的蛋白质相当于掌心大小、约为小指厚的一块。

About 50 grams of protein is about the size of a palm.

8、运动:每周五天每天30分钟的体力活动,一周3次20分钟的剧烈运动,如慢跑,能帮助降低低密度脂蛋白,提高高密度脂蛋白。

8. Exercise: 30 minutes of physical activity five days a week, 20 minutes of vigorous exercise three times a week, such as jogging, can help reduce LDL and improve HDL.

它还可以帮助保持身材,减少发生动脉阻塞。

It can also help keep fit and reduce the incidence of arterial obstruction.

结语研究表明,健康成人每天胆固醇的摄入量应低于300毫克(相当于1个蛋黄),因此,人们要警惕“隐形肥肉”,多吃一些燕麦、水果、蔬菜等。

Conclusion studies show that the intake of cholesterol in healthy adults should be less than 300 mg (equivalent to an egg yolk). Therefore, people should be alert to "invisible fat" and eat more oats, fruits and vegetables.

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