The basic principle of diet lipid-lowering

The blood lipid test index includes at least three kinds: the total cholesterol content: LDL (low density lipoprotein, which carries cholesterol close to the coronary artery, will be released, blocking blood vessels, it is also called bad cholesterol); HDL (high-density lipoprotein, The cholesterol it carries is not deposited, and it also excludes LDL, so it is also called good cholesterol). If the total cholesterol content is high, but the total content of HDL (good cholesterol) is less than 4.5, you can rest assured. However, if the ratio is higher than 4.5 and the LDL (bad cholesterol) content is higher than the normal index, then you should consider treatment.

The safest and most effective way to lower cholesterol is diet. The basic principles of diet are:
1. Try to avoid high cholesterol foods in your diet. Egg yolk has the highest cholesterol content, and one egg yolk contains 300 mg of cholesterol (the highest daily intake recommended by the American Heart Association).
Cholesterol-rich foods include caviar, shrimp, animal organs, squid, meat, dairy products, crabs, and shrimps.
2. It is not only cholesterol but also saturated fat that requires rhythm in the diet. The fats of pigs, cows, and mutton, as well as whole milk, especially the tender, marbled beef and poultry skins, contain a lot of saturated fat. Plant oils (palm oil, coconut oil, margarine) solidified at room temperature also contain saturated fats.

Foods that lower cholesterol and bad cholesterol (LDL):
1. The saturated fat contained in fish is extremely low, especially cold-water fish from the deep sea, containing a large amount of W-3 fatty acids. According to studies of American scientists, people who take W-3 fatty acids (EPA and DHA supplements) , Cholesterol and triglyceride content, blood viscosity are reduced, but also lower blood pressure.
2, consumption of large amounts of fruits, vegetables, water soluble fiber is conducive to lower cholesterol. Light-water soluble fiber (such as whole wheat bran) can prevent constipation, but it does not help lower cholesterol. Foods containing water-soluble fiber include beans, jujube, grass, figs, dried plums, cauliflower, oat bran, and the like. Dried prunes contain 60% soluble pectin, soya beans and their products also have the same effect, konjac food also contains a large number of water-soluble fibers.
3. U.S. researchers found that eating half a bulb of garlic a day (whole is better) can help some people reduce cholesterol by 10%, but also lower blood pressure. The active ingredient in garlic is the healthy all-in-alginine. The daily intake of 900 milligrams of odorless garlic capsules is the same as eating garlic. In addition, onions can also lower cholesterol and blood pressure, and have the effect of lowering blood viscosity. The effect is similar to the drug aspirin.
4, caffeine will increase the body's cholesterol. Therefore, we should pay attention to drinking coffee and tea as much as possible and banned drugs containing caffeine.
5. The way food is cooked is also very important. In the cooking of animal foods, absolutely avoid frying. The preferred method is steaming and baking so that the fat in the food can be dripped.
6. According to the latest research results presented by the Canadian Heart Association of Canada, orange juice can increase good cholesterol (HDL). People with high cholesterol drink 3 glasses of orange juice a day. After one month, good cholesterol (HDL) increases by 21%. Meanwhile, the level of homocysteine ​​drops, which means that the likelihood of having a heart attack decreases. Please pay attention to the doctor’s caution. : Elderly people over 70 years of age with high cholesterol have little significance for dietary treatment because for them, nutrition is more important.