High cholesterol can not eat 6 kinds of food
We all know that low-density lipoprotein cholesterol (bad cholesterol) in cholesterol is the main cause of cardiovascular damage. Every 1% rise in cholesterol increases the risk of coronary heart disease by 2%. According to the announcement issued by the World Health Organization, cardiovascular and cerebrovascular diseases are the biggest killers that threaten human life. Therefore, in our daily diet, we should control the intake of cholesterol, especially among middle-aged and elderly people.
6 kinds of foods high in cholesterol
1, egg yolk
One egg contains 292.5 mg of cholesterol, mainly in the yolk. Therefore, the Chinese Dietary Guidelines issued by the Chinese Nutrition Society suggest that ordinary adults eat 0.5 to 1 eggs a day. Patients with dyslipidemia do not exceed 2 or 3 eggs per week.
2, animal organs
Including pigs, cattle, sheep, chickens and other animals kidney, liver, lung, intestine, roughly the content of 200 to 400 mg of cholesterol per 100 g of viscera. Therefore, animal internal organs should be eaten as little as possible, not more than 2 times per month.
3, the animal's brain
Calculated according to 100 grams of food weight, the brain of the pig has a cholesterol content of 2571 mg, sheep brain of 2004 mg and bovine brain of 2447 mg. Therefore, if you eat animal brains, it is advisable not to exceed one or two times per year.
4, squid
Although many invertebrates are low in fat, low in cholesterol and widely loved, the squid is one of them. This is because the cholesterol content per 100 g of squid will be as high as 400 mg or more.
5, butter, butter, etc.
Although milk is not a high-cholesterol diet, the cholesterol content of 100 grams of milk is only about 45 milligrams, but dairy products can cause hypercholesterolemia. At this time, foods rich in saturated fatty acids can make the liver produce a lot of cholesterol, and at the same time reduce the efficiency of cholesterol excretion, increase the cholesterol level in the blood, and the excess cholesterol will accumulate in the arteries. The saturated fatty acids in these oils also help the liver to synthesize more cholesterol.
6, animal fat
Such as butter, chicken oil, fish oil and more saturated fatty acids, saturated fatty acids will promote the synthesis of cholesterol, but also because animal fat is difficult to digest, so that the liver over work, it will reduce its ability to clear cholesterol.
What is good cholesterol?
oat
Oats are rich in dietary fiber, in which soluble fiber can absorb excess cholesterol from the body and excrete it, and can also block cholesterol synthesis and absorption, thereby lowering blood cholesterol levels. In addition, dietary fiber can delay gastric emptying, increase satiety, control appetite, and help lose weight.
apple
A set of experiments by French researchers found that when you eat 2 or 3 apples a day for a month, cholesterol levels will decrease. This is because apple's rich pectin can promote the excretion of cholesterol from the bile and prevent the reabsorption of bile acid in the intestine. Pectin is the most effective cellulose for reducing cholesterol in medical research.
Shiitake mushroom
Mushrooms in mushrooms can inhibit the formation and absorption of cholesterol, and promote cholesterol decomposition and excretion.
salmon
Salmon contains unsaturated fatty acid omega 3, which lowers blood cholesterol and triglycerides and increases high-density lipoprotein cholesterol.
olive oil
Olive oil is rich in unsaturated fatty acids, which monounsaturated fatty acids can increase the body's high-density lipoprotein cholesterol, and at the same time reduce the level of low-density lipoprotein cholesterol.
Linseed oil
Alpha-linolenic acid in flaxseed oil has the effects of lowering serum total cholesterol, triglyceride, and low-density lipoprotein, and increasing high-density lipoprotein. Alpha-linolenic acid also inhibits cholesterol synthesis and absorption in the body and promotes cholesterol excretion.
green tea
Tea polyphenols in green tea can reduce lipoprotein lipase activity, inhibit lipoprotein synthesis, and accelerate the decomposition of fat metabolism, promote the excretion of lipid compounds, lower cholesterol levels.
Health Tips: Hypercholesterolemia is the main cause of modern “Fugui diseaseâ€. To prevent high cholesterol, you need to “control your mouth and take your legsâ€, reduce the intake of high-cholesterol foods, increase the intake of dietary fiber, fresh fruits and vegetables, There is no shortage of sports.
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