Low-density lipoprotein cholesterol (LDL-C ) As the "main promoter" of atherosclerotic plaque formation, reducing LDL-C levels has always been an important treatment strategy for people with cardiovascular diseases such as coronary heart disease, especially patients with acute myocardial infarction. In addition to drugs, food can also lower cholesterol? Yes, it is not too difficult, as long as you know which foods to eat, how to eat and how to cook.
1. What are the cholesterol-lowering foods?
Don’t think that foods that are good for heart health are narrow and have poor taste. In fact, there are many types of cholesterol-lowering foods and they taste good. Let'sSee what kind of food should be on your table.
1. Foods rich in unsaturated fatty acids
Nuts such as walnuts, almonds, pistachios, peanuts, etc. are all heart-healthy delicious snacks. Eating about 60 grams of nuts a day can reduce LDL-C by about 5%. The other nutrients in nuts also protect heart health in other ways.
"Wanghong" avocado is rich in monounsaturated fatty acids, which helps to control LDL-C levels. Doesn't taste good? They don’t exist, avocado salad will make you fall in love with them.
2. Foods rich in soluble fiber
Soluble dietary fiber is the secret "weapon" for lowering cholesterol. It is recommended to consume 20 to 35 grams of fiber every day, which contains at least 5 to 10 grams of soluble fiber.Beans and oats are important sources of soluble fiber. A bowl of oatmeal has many benefits, and the beans are delicious and can replace meat. Apples, grapes, strawberries, citrus and other fruits are rich in pectin, which is another soluble fiber that lowers LDL-C. Soluble fiber supplements can also be used as an option.
3. Foods containing plant sterols
Plant sterols can prevent the body from absorbing cholesterol in food. Plant foods such as wheat germ, wheat bran, peanuts, almonds, sesame oil, olive oil, and cabbage are rich in sterols. Studies have shown that taking 2 to 3 grams of sterol a day can reduce LDL-C by up to 14%. If you also follow a heart-healthy diet plan, the risk of heart disease can be reduced by 20%.
4. Soybeans and Soy products
Studies have shown that a daily intake of 25 grams of soy protein (about 300 grams of tofu), LDL-C can Reduce by 5%~6%.
5. Fish rich in omega-3 fatty acids
Eating fish two or three times a week has a good cholesterol-lowering effect. Here There are two reasons. One is that eating fish can replace eating red meat, and red meat contains saturated fat that can increase LDL-C; the other is that fish meat contains LDL-lowering omega-3 fatty acids, which can reduce blood glycerin. Triesters can also prevent the occurrence of arrhythmia, thereby protecting the heart. As for the types of fish, deep-sea fish, especially salmon, trout, and herring are allGood choice.
It needs to be clarified that at present, nutritionists believe that some foods with high cholesterol content, such as shrimp and eggs, do not affect blood cholesterol levels as previously thought. They may even help lower blood cholesterol levels. For cholesterol levels, you might as well add them to your daily diet. Foods such as processed red meat, butter, and cream have higher saturated fat content, which can increase blood cholesterol, and should be eaten as little as possible.
2. What are the cholesterol-lowering recipes?
We all know the truth of "don't put all your eggs in one basket", and the same goes for following a cholesterol-lowering diet. Fancy cooking and various types are all good methods. Don't always stare at one or two kinds of food.
Recently, a meta-analysis in "Progressin Cardiovascular Diseases"Analysis shows that a diet containing plant protein, fiber, nuts and plant sterols can lower LDL-C, improve blood pressure levels, and improve other indicators of cardiovascular disease risk. This diet is based on plant foods, especially the following 4 types of foods that have been proven to lower cholesterol levels. The daily recipe is as follows.
42 g nuts per day, such as almonds, walnuts, hazelnuts, pistachios, peanuts, etc.;
50 g vegetable protein per day , From Soy products, such as soybeans, peas, chickpeas, lentils, etc.;
20 g per day solubleFiber, from oats, barley, purple eggplant, okra, apple, orange, strawberry, avocado, etc.;
2 g of plant sterols per day, which can be a nutritional supplement or It can be foods rich in plant sterols, such as corn oil, sesame oil, etc.
The analysis found that this diet can significantly reduce LDL-C levels by 17%, while reducing total cholesterol, triglycerides, systolic blood pressure, diastolic blood pressure, and C reaction Protein level reduces the 10-year risk of coronary heart disease by 13%.
In addition, the familiar DASH diet is also a ready-made recipe. This diet advocates a large intake of fruits, vegetables, whole grains, lean protein, and low-fat dairy products, while restricting foods high in saturated fat and reducing salt intake. The DASH diet also helps lower blood pressure.
Therapeutic health established by the National Institutes of HealthLiving way to improve the diet, it is recommended that the fat in the daily calorie source should not exceed 35%. This recipe also recommends eating more fruits, vegetables, and fish rich in omega-3 fatty acids.
It is not difficult to see that cholesterol-lowering recipes are actually recipes rich in plant foods such as fruits, vegetables, beans, nuts, and fish. Even better, in addition to lowering cholesterol, these diets can help keep blood pressure stable, maintain arterial elasticity, and are also beneficial to bone and digestive tract health, vision and mental health.
3. How to cook better cholesterol-lowering foods?
Meat. The content of saturated fat in meat varies, depending on the part and cooking method. The following teaches you how to reduce saturated fat in meat. Choose lean and good-quality meat, and remove all visible fat before cooking. Chicken has more fat than duck and gooseLow, but peel off the skin before cooking, or peel off the skin before cooking.
Fish. Eat more fish and be particular about cooking. Steamed fish or grilled fish can be used, not deep-frying.
Dish. When cooking vegetables, try to put only a little vegetable oil, less salt, and add a little water during the cooking process when needed. The heating temperature should not be too high.
1. How to create a diet that lowers your cholesterol. Medicalxpress. July 5, 2019.
2. 11 foods that lower cholesterol. health.harvard.edu.
3. Cooking to Lower Cholesterol. heart.org.
4. Laura Chiavaroli, et al, Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-Analysis of Controlled Trials, Progress in Cardiovascular Diseases 2018.
Created by experts on the online professional platform of the heart
Editor Liang Xu┆Mei editor Gao Hongguo┆Pattern made by Liu Mingyu