What To Do With High Cholesterol? Dietitian Recommends 5 Ingredients That Can Effectively Lower Cholesterol

Recently, many sudden death cases are mostly related to cardiovascular and cerebrovascular diseases, such as myocardial infarction and cerebral apoplexy. This is because the bad cholesterol (LDL) in the blood is too high. When the cholesterol is oxidized, it accumulates on the blood vessel wall over time, and some ions and platelets are deposited to form fatty plaques, which cause the narrowing of the blood vessel wall under long-term influence. with blockage.

Nutritionist Xu Yuzhen said that although these major diseases are not simply caused by hypercholesterolemia, the concentration of cholesterol in the blood is indeed a major factor. Foods that can lower cholesterol, check for your own health. Especially those with abnormal blood fat, high blood sugar, high blood pressure, smoking and long-term stress should pay more attention to diet control and maintain a normal life and rest.

5 kinds of ingredients can effectively lower cholesterol 1. Oat

Oat contains quite healthy water-soluble fiber β-polydextrose (β-glucan), many research literatures have confirmed that β-polydextrose can increase the levels of bile acid and cholesterol. Metabolism, has a significant effect in improving cardiovascular disease.

2. Apple

Apple is rich in soluble fiber that can lower cholesterol, called "pectin". Pectin will absorb cholesterol in the blood and excrete it from the body to achieve the effect of lowering blood lipids. In addition, pectin can also delay gastric emptying, increase satiety, and reduce appetite, so apples are often used to help lose weight.

3. Soy

The British Dietetic Association points out that the daily intake of soy or its products is 15g to 25g, such as:Soy milk, tofu, dried bean curd, bean curd, etc., help to reduce bad cholesterol (LDL) by 10%. Soybeans are rich in nutrients such as unsaturated fatty acids, dietary fiber, lecithin, and soy isoflavones that have cholesterol-lowering effects, which can protect the cardiovascular system and prevent the occurrence of diseases.

4. Deep-sea fish

Deep-sea fish are rich in Omega-3 unsaturated fatty acids, which are well-known DHA and EPA, which can not only reduce blood fat, but also have anti-inflammatory effects, which have a protective effect on cardiovascular and prevent occurrence of cancer. The American Heart Association recommends eating at least two servings of deep-sea fish such as salmon, cod, tuna, sardines, and saury per week.

5. Green tea

According to research, a catechin in green tea "epigallocateEchin gallate, referred to as EGCG", can inhibit the absorption of cholesterol in the large intestine, so it can reduce serum total cholesterol and low density cholesterol (LDL).

◎ Image source/Dazhi Image/Shutterstock ◎ Source / Nutritionist Xu Yuzhen