Cholesterol is indispensable for the normal functioning of the human body, but if the cholesterol level is too high, it will be deposited in the blood vessels, resulting in blockage of blood vessels and a series of hidden diseases to the human body.
At-risk groups should eat less cholesterol
The "Dietary Guidelines for Adults with Hyperlipidemia (2023 Edition)" issued by the National Health Commission points out that the daily cholesterol intake of people with hyperlipidemia should be less than 300 mg, and the daily cholesterol intake of people with hypercholesterolemia (serum total cholesterol ≥ 5.2mmol/L) should be further limited to less than 200 mg.
Eat less of these three foods
If you want to avoid high cholesterol levels, eat less of these three foods, the first is the well-deserved "king of cholesterol".
1
Animal brains stay away
Animal brain foods such as pig brain, cow brain, and sheep brain can be said to be the veritable "king of cholesterol". The cholesterol content of pig brain is about 2571 mg/100 g, 2447 mg/100 g of cow brain, and 2004 mg/100 g of sheep brain.
2
Eggs vary from person to person
In addition to cholesterol, egg yolk is also rich in lecithin, which can make cholesterol and fat particles in the blood smaller and prevent the deposition of cholesterol and fat on the walls of blood vessels.
Therefore, healthy people are recommended to eat 1 egg a day, and friends with hypercholesterolemia, coronary heart disease, cerebrovascular disease and high-risk diseases should pay attention to eating eggs at most 3~4 per week.
3
Animal liver is consumed occasionally
Animal offal is loved by many people in real life and has become a very common delicacy on the table. However, the cholesterol content in animal offal (such as: pig kidney, pig liver, pig lung, pig intestine and cattle, sheep and chicken offal) is relatively high, with an average of 200 mg ~ 400 mg of cholesterol per 100 grams of offal, and pig liver even reached 1017 mg/100 g.
Therefore, it is recommended to eat as little animal organ as possible, and it is best not to eat animal offal for friends with hyperlipidemia, coronary heart disease, stroke history and high risk.
Eat these four foods regularly
1
Mung bean sprouts
Mung bean sprouts contain vitamin C and dietary fiber, which can promote cholesterol excretion, help remove waste from the body, and can also combine with cholesterol in food and convert it into bile acid for excretion.
2
apple
Apples are the "fat-lowering fruit" that people tend to overlook. Apples are rich in a large amount of pectin, which can absorb excess cholesterol and triglycerides, and can be combined with other cholesterol-lowering substances, such as vitamin C, fructose, etc., to enhance the effect of lowering blood lipids.
In addition, the acetic acid decomposed by apples also contributes to the catabolism of cholesterol and triglycerides.
3
salmon
Salmon is rich in unsaturated fatty acids, which can reduce blood triglyceride levels, and can increase HDL cholesterol and enhance blood vessel elasticity.
Among freshwater fish, carp is also a highly recommended lipid-lowering food. Although carp is high in fat, most of them are unsaturated fatty acids, which can help remove "garbage" from blood vessels and lower cholesterol.
4
Skinless chicken
Compared with red meat such as pigs, beef, and sheep, poultry meat (white meat) with more unsaturated fatty acids is certainly more suitable for people with dyslipidemia. However, when eating poultry, you must remember to peel the skin, among which chicken is the best source of protein, peeling can remove most of the fat, and it is the first choice in poultry.
Health Tips:
· It is recommended to eat less animal fat, high-sugar and high-oil foods, eat some seafood in moderation, eat lean meat and fish normally, and eat more vegetables, soy products and various coarse grains. Of course, if you want to rely on a single food to lower blood lipids, it is also unrealistic. The most important thing for the general population to pay attention to is a healthy eating pattern.
· In addition to eating the right diet and eating a good diet, people with high cholesterol also need to do the following: regular screening of cholesterol indicators and more exercise to control their weight.
2024
China Women's Daily, China Women's Movement
Source/Shaw Hospital's Comprehensive CCTV Life Circle, Warm Taste Official Micro Pictures/Photo Network Editor-in-charge/Tian Yuan Huang Die, Cai Lengyue Review/Yifan Producer/Zhifei