1, soybeans Beans are the cheapest, most popular and most effective anti-cholesterol food in nature, according to Dr. James Andrew of the University of Kentucky Medical School. Eating 28 grams of legumes a day can reduce total cholesterol, LDL (bad cholesterol) and triglyceride by 10%. The U.S. Food and Drug Administration (FDA) has approved that food companies can label soy foods with the health benefits of “soybean can lower cholesterol and prevent cardiovascular diseaseâ€. If you want to lower cholesterol, soy products such as tofu and soymilk can be included in your daily diet. 2, oatmeal A cup of oatmeal in the morning is a good breakfast for the heart. The main cholesterol-damaging substance in oats, called "beta-polyglucan," is a soluble fiber that can interfere with cholesterol production and absorption. American scholars have found that eating two-thirds of a cup of dried oatmeal daily can reduce cholesterol by 16%. 3, salmon When you want to eat meat, I suggest you eat fish. In many ways, Omega-3 fatty acids in fish are good for the heart. Omega-3 fatty acids can lower blood pressure, triglycerides, and prevent stroke. From the cholesterol point of view alone, Omega-3 fatty acids can also increase good cholesterol in the blood. Research has found that for people who are normal cholesterol to eat a pound of squid a day, continuous eating for 40 days, HDL increased significantly. 4, olive oil The more saturated oil (such as lard), the more it will increase the cholesterol content, is not recommended. Unsaturated oils (such as salad oil, sunflower oil), while lowering cholesterol, also reduce good cholesterol at the same time. Olive oil is the best choice because its monounsaturated fatty acids can lower cholesterol, but it can maintain a good amount of cholesterol. Others such as canola oil have the same effect. Olive oil has been repeatedly recommended in recent years, but also because of the discovery of antioxidants such as vitamin E and polyphenols in olive oil, it can protect bad cholesterol from oxidation. Traditional oils such as sesame oil and peanut oil, the content of monounsaturated fatty acids is second only to olive oil and canola oil, and can be used in combination with, for example, a few drops of sesame oil after cooking on vegetables, which is also beneficial to the heart. 5, Apple Apples and other fruits rich in pectin can reduce bad cholesterol. The French researchers asked a group of men and women to eat two or three apples a day and found that their cholesterol levels were reduced. It has also recently been discovered that apples contain another substance, vitamin K1, which also delays cholesterol oxidation. 6, grapefruit A soluble fiber in grapefruit can reduce bad cholesterol, University of Florida study found that eating two cups and a half of grapefruit pulp every day, can reduce the bad cholesterol by 10%. As long as the food contains soluble fiber, can increase the excretion of bad cholesterol, such as fungus, mushrooms, kelp, and other dishes. 7, tea The ancestor's dietary wisdom was once again confirmed. In recent years, it has been found that polyphenols in green tea and oolong tea can improve good cholesterol. Puer tea extract experiments have also been found to reduce the amount of bad cholesterol in the blood. 8, garlic Medical 3D Mask Machine,Folding Mask Making Machine,Fold Flat 3D Mask Machine,Fold Flat Facemask Machine Ningbo Dokee Mask Machine Co., Ltd. , https://www.autrendsmac.com
Not just salmon, other deep-sea fish rich in omega-3 fatty acids can also increase cholesterol, such as salmon, sardines, stingray fish and so on.
Ordinary garlic has recently been found in health. New York researchers found that garlic can lower total cholesterol and also lower bad cholesterol.
9, kelp
It is clear which foods can be anti-cholesterol, and you must also know how to choose each meal before they go unconsciously and increase cholesterol.
9 foods that lower cholesterol