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如何轻松快速地降低低密度脂蛋白胆固醇  

2015-11-05 15:12:41|  分类: 健康保健 |  标签: |举报 |字号 订阅

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LDL, or low-density lipoprotein, is the best measure of your threat for heart attack and stroke, much more than total cholesterol, as reported by the American Heart Association. An ideal LDL cholesterol level is below 100 milligrams per deciliter. Limiting risk factors, for example smoking, and adopting a proper diet and regular exercise can assist you obtain healthy LDL levels. Additionally, there are various of foods and supplements which can help you rapidly lower your LDL cholesterol.

Increase the Fiber 增加纤维

Soluble fiber generally is one of the most powerful tools for decreasing LDL cholesterol. That’s simply because it binds with cholesterol and effectively removes it from the digestive system before it can flow into in your body. Beans are specifically rich in soluble fiber. Other foods which contain soluble fiber include oats, barley and other whole grains. Certain fruits contain another type of soluble fiber, pectin, that also lowers LDL. For instance , apples, citrus fruits, strawberries and grapes.

Nuts and Oils 坚果和油

Nuts and oils possess important fats that may deal with the buildup of LDL cholesterol. A research published in 2005 in “Nutrition, Metabolism and Cardiovascular Diseases” observed that the cholesterol-lowering effect related to nuts is primarily because of their fatty-acid profile. Scientists compared the cholesterol-lowering effects of nuts to a cereal that contained canola oil. They figured that both a 30-gram serving of nuts and the cereal with canola oil could actually reduce total and LDL cholesterol. Foods with fatty-acid profiles much like nuts, including oils, could have comparable effects. According to the Linus Pauling Institute, a 1-ounce serving of nuts, at least 5 times a week, is associated with a significantly lower risk for cardiovascular disease. ChooseMyPlate.org comments that the daily allowance for oils, that are present in nuts, fish, cooking oils and salad dressings, is between 5 and 7 teaspoons for adults.

Psyllium Husk 欧车前果壳

For an simple way to get a high dose of soluble fiber in a single sitting, consider fiber supplements. Especially, psyllium husk supplements have been shown to be extremely effective in reducing LDL cholesterol levels. A research published in 2008 in “Phytomedicine” discovered that psyllium husk lowered LDL cholesterol after 3 weeks of supplementation. Scientists figured that psyllium husk is a suitable therapeutic choice for cholesterol-reducing in people who have mild to moderately elevated cholesterol levels.

Fatty Fish and Garlic 富含脂肪的鱼类和大蒜
Fatty fish can reduce your LDL cholesterol and triglycerides when consumed 2 to 3 times a week as opposed to meat. Smart choices include salmon, albacore tuna, mackerel, sardines and herring. Additionally, the omega-3 fats in fish can help protect your heart. Garlic is exclusive in that it can help prevent the oxidation of LDL cholesterol. A study published in “The Journal of Nutrition” in 2001 notes that only oxidized LDL, not native LDL, promotes vascular dysfunction. As per the study, garlic supplementation in humans could help prevent atherosclerosis, or hardening of the arteries triggered by the buildup of plaque, via an increased resistance to LDL oxidation.


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