Here we will let you distinguish. Dietary cholesterol mainly from animals. For example, an egg contains 275 milligrams of cholesterol; Apple is completely free. Most American Heart Association recommends a daily intake of 300 mg. Serum cholesterol or blood cholesterol measured. Healthy reading is 200 or less. Serum cholesterol, HDL cholesterol is in a class, because the function of arteries with washing, it was considered good cholesterol. The higher the amount of HDL the better. LDL cholesterol, cholesterol relative to the HDI, is the notorious artery obstruction. The content of the lower the better.

Next, the experts teach you how to reduce serum cholesterol

Note weight

Weight than the more cholesterol the body produces more. In the Netherlands there are items for up to 20 years of research, concluded: serum cholesterol, body weight is the most important decision factor. An increase of 2.2 pounds of body weight per (about 1 kg), cholesterol that is increased by 2 points. In addition, the famous Framingham Heart Study (Framingham) Center also found that blood cholesterol and body weight, significantly related.

* Dietary cholesterol, raise blood cholesterol, but lower than the saturated fats raise the low. “These three, the amount of saturated fat on cholesterol is far greater than its result, if your weight gain, elevated cholesterol levels in order to avoid, should lose weight. But in a healthy way to lose weight. “Diet, vegetables, fruits, cereals, grains, etc. should be accounted for 2 / 3. Remaining 1 / 3 of the heat from high-fat meat and dairy products and high calorie food available. “Lasongsibo Earth said.

Reduce fat intake

“There are three major factors in the diet affects blood cholesterol.” Said Dr. La Luosha. In order of importance, are:

* Saturated fats, raise blood cholesterol.

* Polyunsaturated fat, lower blood cholesterol. Mak agree with this view that Dr. Ma La.

“The role of saturated fat, dietary cholesterol than three times also severely.” It is best to learn smarter, reduce intake of meat, butter, cheese, and hydrogenated fats and other foods rich in saturated fat. As much as possible on fish, poultry, low fat dairy products and polyunsaturated fats, such as corn oil, soybean oil, safflower oils (samower) are replaced.

Use olive oil

And other foods such as olive oil eleven nuts, avocado, cano1a oil, peanut oil eleven inclusive of the rich in monounsaturated fats. Earlier, monounsaturated fat people that do not affect cholesterol levels, and now that this matter may have cholesterol-lowering effect.

Grand brother of experts found that cholesterol diet containing high levels of monounsaturated fat, low-fat diet than to take a strict but also help reduce total cholesterol. Furthermore, his research also showed that monounsaturated fat can selectively reduce the bad LDL (low density lipoprotein ), and retain good HDI (high density lipoprotein).

So, first try to take low-fat diet, and then, one by one day add 3 tablespoons olive oil 2 (or equivalent material of similar one by one rich in monounsaturated fat). Make sure you are using monounsaturated fats “instead of” other fats, rather than add to this additional beneficial fat.

Forbidden to eat eggs without

Do not have to remove the eggs entirely by diet. Although an egg contains about 275 milligrams of cholesterol, wheat, said that Dr. Ma La, about 2 / 3 of people can be to meet the additional dietary cholesterol does not increase the amount of cholesterol in serum. This is because their body will produce less cholesterol, or by those who will be discharged over the way to adjust the high intake. In his particular study, 50% of the patients for 6 weeks to eat three eggs a day. As a result, increased cholesterol levels during this period the number of less than 1 / 3. If you like eggs, but want to eat at ease, that restrictions after the best week 3. Since only eggs with cholesterol, so do not think twice the amount of protein, such as making cakes, you can replace a whole egg two proteins. Scrambled eggs, can be used for a whole egg plus 2 one by one 4 copies of protein.

Intake of legumes

Nutritious and cheap beans have a water-soluble fiber, called pectin (pectin), this material surrounded by cholesterol and trouble before it, will it be excreted. Anderson, an expert on cholesterol, studies show that the beans in a cholesterol-lowering effect . Experiment, half a day to eat 1 cup of cooked beans of men, only three weeks to the 20% reduction in cholesterol. Dr. Anderson said, added 6 mg of soluble fiber per day, most people can be done. Beans is not only reasonable prices, and many types, such as beans, lentils, lima bean, soybean, black eyed peas, pinto beans, etc., do not worry about eating greasy. These beans are a lower cholesterol.

Eat more fruit

Fruits contain pectin, can also lower cholesterol. Dr. Shida found that grapefruit pectin (found in the peel and pulp) in the eight weeks, with an average decrease of 7.6% cholesterol. Since each decrease of 1% cholesterol, 2% or lower probability of heart disease, Dr. Shida significant effect of grapefruit pectin. To get the amount of pectin used, Dr. Shida, you have to eat about 2 cups a day and a half grapefruit slices. If not easy to swallow, “can eat different kinds of fruit. For example, half a grapefruit for breakfast, an apple for lunch, dinner, eat orange slices, and so may effectively lower cholesterol. ”

Intake of oat

Oat bran can lower cholesterol in a manner similar to pectin-rich fruit. Many studies have shown that oat bran and beans in fact equally effective. To get Dr. Anderson recommended to take 6 grams of soluble fiber on the amount, you can add half a cup of oat bran cereal or made into muffins (muffin). A California study showed that eating two a day of oat bran muffin medical students, ate four weeks, 5.3% lower serum cholesterol. Although the oat bran fiber containing more water, but oatmeal can lower cholesterol. According to Northwestern University School of Medicine, a day in the low-fat diet supplemented with 2 / 3 cup oatmeal, and its effect to lower cholesterol better than just taking a healthy diet. In response to these findings, the United States is trying Nongye Bu improved varieties to be bringing out more p-81ttcan containing oats, scientists speculate that this substance cholesterol buster.

Intake of corn husk

Georgetown University Hospital nutritionist Il (1eslie Ear11) found that corn bran and oat bran and beans Jieyou the same cholesterol-lowering effect. Those with high cholesterol and low-cholesterol diet and try to lose weight to control the situations, eat a tablespoon of corn meal bran (or juice in mixed farms), 12 weeks, found that 20% of cholesterol is reduced significantly. “The production of abundant low-calorie fiber is worth further exploration.” This research report.

Carrots help to

Carrots for containing pectin, can also lower cholesterol, said Dr. Hage Lan. In fact, the “two carrots a day to eat alone, you can enable patients with high cholesterol decreased by 10 – a 20% cholesterol.” So many people enough to restore security in the amount of cholesterol. Incidentally, the Gan basket vegetables, broccoli, and onions also contain pectin, calcium, this component is why scientists believe that carrots work material. Therefore, these vegetables may produce similar results, said Dr. Hage Lan.

More exercise

Exercise may reduce the accumulation of cholesterol in the arteries, Professor Tang Pusheng said. “Enhance the beneficial HDL (high density lipoprotein) is one of the best ways through the full movement, so also a negative marginal decrease in LDL (low density lipoprotein) . “” Movement to enhance the body after a meal in the three meals a day, the ability to eliminate fat in the blood. if fat does not stay long in the blood, is able to reduce its chance to accumulate in the arterial wall. We found that running, their in vivo clearance rate of fat people who do not exercise more than 70% faster. “Therefore, start moving!

Moderate intake of lean beef

Surprisingly, red meat (eg beef) is a source of saturated fat, competition may be good for the heart of the food, the condition that it must be a block of meat, and the need to remove all visible fat. British researchers gave the men have high cholesterol, low-fat high-fiber diet to include one day 200 grams of lean beef (no fat). Fat content of the diet only 27% of total daily calories, than most Americans consume 40% also much lower. Moreover , these men in the amount of cholesterol decreased significantly by 18.5%. The researchers concluded that “as long as careful to remove most of the fat, can lower cholesterol in the diet plan, adding the right amount of meat.”

Drink skim milk

Pennsylvania State University food science professor Dr. Jila Luo suggestion: drink skim milk. He conducted an experiment, volunteers daily in the diet supplement 1 quart of skim milk (about 1.14 liters), 12 weeks, those with high cholesterol decreased an average of 8 % cholesterol. Dr. Jila Luo skim milk, there is a non-fatty substances can inhibit the liver manufacture cholesterol.

Taking garlic sauce

Researchers have known for a lot of raw garlic consumption can reduce harmful blood fats. Unfortunately, eating garlic will be left behind bad breath. To make matters worse, the heat of the garlic odor will lose the effectiveness of lowering cholesterol. However, there is a Japanese system of odorless garlic, said Ky · olic, seems to lower blood fats. Some had high cholesterol in people, daily doses of 1 g Ky01ic garlic (about 4 capsules or 1 teaspoon of the volume), after six months, their cholesterol dropped by an average of 44 units.

Try Psyllium

Rich in fiber of psyllium (psyllium seeds), in addition to the main components laxative Metamucil, may lower cholesterol levels. In one study, Dr. Anderson found that three daily doses of Metamucil (1 teaspoon each) of men with high cholesterol in eight weeks, about 15% lower cholesterol. Bo Anderson soil, if the diet alone still can not reduce the amount of blood, bile due to alcohol, may wish to Meta-mucil psyllium products and other assistance.

Reduce the intake of coffee

Texas researcher, Dr. Dawei Si (Barry R. Davis, MD) that an increase in coffee and cholesterol. More than 9,000 subjects, he found that drinking two cups a day or more cups of coffee, his cholesterol is much higher than others. Although this study did not point out that this is precisely the kind of composition caused by coffee, but, there are items Finnish study showed that the coffee pot of boiling coffee is part of the reason. To boiled coffee filter method does not raise cholesterol. In short, the ingredients are suspected of caffeine that does not seem to blame.

Do not smoke

The addition of a reason to quit smoking. New Orleans researchers Folimanbo soil (DavidS. Free-man, MD.) Study found that a week is only the young people smoke 20 cigarettes, a significant increase of the phenomenon of blood cholesterol. In addition , the Swedish study showed that smokers easy to reduce the beneficial HDL cholesterol in the blood. However, when they quit smoking, HDL levels rise quickly and significantly.

Relax

According to Carson (Margaret A. Canon, clinical nurse specialist) said that a simple relaxation method can lower cholesterol. She found that a low cholesterol diet in patients with heart disease, twice a day listening to light music, as compared to lower their cholesterol to read for pleasure more than the patients. Against cholesterol supplements nutritional supplements can reduce cholesterol it? Some researchers seem to think so.

The experts believe that the most likely supplement their descriptions.

However, you increase the intake of nutritional supplements before the first physicians to determine.

Nicotinic acid: “High doses of niacin can reduce total cholesterol and cholesterol LDI.” Famous Dallas, Texas, Cooper said the researchers. “The best start from the low dose, for example, one day until the 100 mg. And then increasing in a few weeks to 1 eleven 2 g, three times a day. “Sudden surge carefully the amount of nicotinic acid may cause the body red, small intestine problems, sometimes may affect liver function. Before use, be sure to discuss with your doctor. Nicotine Thiamine is another form of nicotinic acid, although the body does not cause red tide, but no significant effect on fat.

Vitamin c: researcher Jack (PaulJacques) found that vitamin C enhance the beneficial HDL levels. He estimated that daily doses of 1 g, 8% increase HDL. Another study showed that taking high-pectin diet, the other adding vitamin C, can reduce cholesterol levels even lower than the only high-pectin. Convenience, many with high pectin fruits and vegetables-for example oranges class, fan before, potatoes, strawberries, spinach eleven are also rich in vitamin co-C.

Vitamin E: A study in France and Israel to show that daily doses of 500 international units of vitamin E, 90 days, HDL levels increased significantly. “Our results support a high blood fat people use vitamin E.”

Calcium: If you are taking calcium supplements to strengthen bones, you may also help the heart a favor. One study pointed out that 1 gram of calcium per day, taking eight weeks can be reduced by 4.8% cholesterol. Another study said that 2 grams of calcium per day, 12 months, may drop 25% cholesterol.

Other solutions

Substances with potential anti-cholesterol

The following substances may also help fight high cholesterol. Although they have not been thoroughly explored, but preliminary studies have through the dawn.

Tea: or, more precisely, is the tea tannin (tannins), may help control cholesterol. One study found that high-cholesterol diet in the habit of drink with people who have normal blood cholesterol levels.

Lemon grass oil: This common Oriental cooking spices, in a study found that more than 10% can reduce cholesterol. It may interfere with an enzyme reaction by inhibition of cholesterol formation.

Spirulina (spirU [ina): This is a high white algae products, powder and tablet form. In Japan, there is a voluntary group of patients tested for high cholesterol, taking seven in each meal Spirulina 200 mg, resulting in total and IDL cholesterol concentration decreased.

Barley: long been regarded as a healthy high-fiber cereal, barley may also have the ability to lower cholesterol, and oats the same. In animal studies found that there are two chemical components of barley can reduce cholesterol 40%.

Rice bran: This fiber material may be as effective as oats drums. The hamster (hallu-ter3) made a preliminary study found that more than 25% Mitang can reduce cholesterol.

Activated carbon: grinding, this material commonly used in the relief exhaust may live in the body’s cholesterol molecule F3 them out of the body. Studies have shown that those taking 7 grams of acute carbon, three times a day, around 41% of their LDL levels drop.

Changes in lifestyle towards a healthy way

If you have high cholesterol (200 mg / dL or more) trouble, you can try by the U.S. Heart, Lung and Blood Institute (National Heart, Lung, and Blood Institute) of the proposed “therapeutic lifestyle change” (Therapeutic Lifestyle Changes , TLC) diet.

It is a positive lifestyle reduces the body’s cholesterol levels to reduce the incidence of heart diseases. Its main objectives are as follows:

1. Reducing sodium intake to 2,400 milligrams per day
2. To determine the daily intake of saturated fat of total daily calorie intake of less than 7%
3. Restrict access of calories from fat, total daily calorie intake does not exceed 25% to 35%
4. Limit dietary cholesterol (dietary cholesterol) of less than 200 mg per day, it comes from animal sources of food.
5. Restrict carbohydrate intake accounted for 50% of total daily calories to 60%, make sure it is rich in complex carbohydrates, mostly from (complex carbohydrates) food such as whole grains, vegetables and fruit.

Dietary Guidelines for therapeutic lifestyle

Therapeutic lifestyle diet emphasizes a balanced intake of various types with low saturated fatty acids, low in cholesterol and trans fatty acids, beneficial for cardiovascular health and more.

Dietary recommendations include:

1. Bread / cereal: whole grain bread, cereal pieces, such as oatmeal or brown rice.
2. Vegetables: Eat more dark green vegetables, beans, soy milk, tofu and other soy products.
3. Meat: Remove fat, retain lean part of the peeled poultry consumption, and limit intake of animal organs.
4. Choose a good oil: more choice of unsaturated vegetable oils such as soybean oil, canola oil, corn oil or olive oil.
5. Dairy products: skim or low-fat milk, yogurt, yogurt or low-fat cheese and so on.

In addition, it should eliminate the salt and seasonings to replace the use of herbs and spice.

Exercise can lower cholesterol

TLC appropriate program of physical activity is another key. In addition to regular exercise can help you manage your weight, adjusting blood fat, reduce arterial accumulation of cholesterol, enhance the beneficial HDL (high density lipoprotein), and improve overall cardiovascular function. Study found that jogging habits, their body fat clearance rate faster than people who do not exercise 70%.

You do not have to be marathon runners or mountain climbers, but persistent and progressive sport, and allows you to achieve the maximum cholesterol-lowering effect. Started by a number of simple activities, such as walking, climbing stairs, gardening or dancing. And then advanced to a higher intensity activities, try brisk walking, swimming, tennis or riding a bicycle and so on. Goal is to reach almost every day for at least 30 minutes of aerobic exercise. Once you change your diet and start exercising, you will see a decline in cholesterol and weight values, that is, to pay the maximum return.

First, the food choices:

1. Milk:

Only eat less whole milk, chocolate milk, cream and all kinds of cheese, skim milk and eat milk.

2. Eggs:

Eat as much as possible egg yolk, all kinds of fish eggs, roe, etc., to no more than three eggs per week, four principle.

3. Meat:

Fasting fat, pig skin, knuckle of pork, heart, liver, spinal, brain, sausage, shrimp, crab, mussels, oysters and all kinds of cattle and sheep have oil pork.

4. Dessert:

Pastries, cake, fritters, cakes, coconut candy, chocolate, all kinds of nuts, seeds and their products should only eat less.

5. Fats and oils:

Various animal fats, coconut oil should be fasting to margarine and vegetable oil instead.

Second, the general content of cholesterol in food

Foods containing high levels of cholesterol ﹝ mg / 100 cm ﹞

Containing low amount of cholesterol ﹝ mg / 100 cm ﹞

Cholesterol-free food

Third, hyperlipidemia, daily intake of cholesterol should be below 300 mg.

Fourth, hyperlipidemia, should be diligent in moving and do regular exercise to help cholesterol excretion.

Cholesterol  is a fat-like complex, most manufactured by the liver. Our bodies need a certain amount of cholesterol to maintain normal function, but too much is harmful. Every cell in the body contains cholesterol. It is the manufacture of important hormones and vitamins essential substances. Cholesterol and lipoproteins need to be transported to various parts of the body. There are two lipoprotein cholesterol transport, namely low-density lipoprotein (LDL) and high density lipoprotein (HDL).

Low-density lipoprotein cholesterol is the culprit causing blood clots, is considered “bad” cholesterol. As for the high-density lipoprotein cholesterol, as cholesterol within the blood vessels to remove, it is considered “good” cholesterol.

II. Cholesterol come from?

Body’s cells, especially liver cells, can produce cholesterol to maintain normal function, such as the manufacture of hormones and vitamins and so on.

In addition, cholesterol can be absorbed from food. Cholesterol content in different foods, such as Westerners like to eat animal foods, like whole milk, eggs and food oils, are of high cholesterol food. Fat, especially saturated fat, cholesterol levels can lead to even more enhanced. Usually saturated fat from animal food more than poultry and fish. On the other hand, from plant foods are mostly unsaturated fatty acids.

III. What is the relationship of cholesterol and heart disease?

When the body than the body needs cholesterol, it will accumulate in the blood vessel wall, causing blood vessels gradually harden and narrow, but on the surface, the body for a long time does not have any symptoms.

After years and years, deposition of cholesterol in the blood vessel walls, blocking blood vessels becoming more serious, will make the blood flow to vital organs slowly reduced. Therefore, when organs from the blood can not get enough oxygen and nutrients, will be very easy to necrotic.

If the supply of nutrient blood vessels blocking the heart, it is easy to cause coronary heart disease, including angina, myocardial ischemia, myocardial infarction; If the supply of nutrients the brain blood vessel blockage, will be a stroke.

Heart disease common?

Heart disease is the world’s major diseases leading to death one, but if compliance with physician instructions, good diet, exercise control, the risk of heart disease can be greatly reduced.

1.            To prevent high blood pressure

2.            Is the movement to maintain

3.            A regular exercise schedule

4.            To maintain the concentration of cholesterol in moderate

High cholesterol is not uncommon, integrated all over the world statistics show that about fifteen to twenty-five percent of the people, cholesterol concentration above 240mg/dl, in other words, they get the opportunity to greatly increase coronary heart disease.

Therefore, high cholesterol, said health is a red light, are greatly increased risk of coronary heart disease. But the frightening thing is, even if high cholesterol, most people have no symptoms. Therefore, regular check-ups and keep the concentration of cholesterol in the moderate concentration of cholesterol is very important.

Five. Normal cholesterol levels, reference values

Normal reference value of cholesterol is about 110 ~ 200mg/dl, if the 200 ~ 239 mg / dl are at high risk are close to the edge, and cholesterol concentration greater than 240 mg / dl, compared with high-risk range.

VI. Easily lead to heart disease risk factors

• Hypertension
• Weight seriously overweight (overweight more than thirty percent)
• Smoking (more than ten per day)
• High-density lipoprotein cholesterol (HDL-C) is too low
• Someone in the family had suffered from coronary heart disease before age 55
• Diabetes
• Suffered from heart disease or vascular disease
• Men

VII. How to control cholesterol?

Lower cholesterol levels, can reduce fat deposition in the vessel wall, thereby reducing the risk of heart attack. According to the study, adults with high cholesterol, cholesterol levels, reduced by 1%, 2% lower risk of coronary heart disease.

Here are several ways to help you lower your cholesterol:

• Maintain a proper diet
• Weight control
• Proper exercise

VIII. How to maintain through diet moderate cholesterol levels?

Diet on cholesterol levels remain moderate, and increase heart health, it is very important. Only foods of animal origin contain cholesterol, such as beef, eggs, cheese and other dairy products, cholesterol in food causes the body to increase cholesterol, saturated fat, which is mainly caused by coronary heart disease. American Heart Association recommends that the heat obtained from the fatty foods, daily intake should not exceed 30% of total calories, while the daily intake of cholesterol should not exceed 300mg.

IX. Should be avoided to the types of fat foods?

Fat can be divided into three categories: saturated, polyunsaturated, monounsaturated fat. Avoid eating saturated fat, use monounsaturated fat, or multiple. Moderate consumption of multiple or monounsaturated fat, help to reduce the concentration of cholesterol in the body. A variety of foods contain different types of fat, so must know what kind of food, the highest content of saturated fat.

IX. Conclusion

If the cholesterol level higher than the normal reference range, periodically check the concentration of cholesterol, and consult a physician diet and life habits of the instructions actually make food, life control, for example, both the amount of fat intake, the type must be restrained to maintain the ideal weight, controlling blood pressure, continuous abstinence, etc., so that it can be suffering from vascular obstruction, greatly reduce the chance of coronary heart disease.