Blood lipids refer to fatty substances in the blood, including cholesterol, triglycerides, low-density lipoproteins, etc. High blood lipids will increase the risk of cardiovascular diseases such as atherosclerosis, coronary heart disease, and stroke, which will seriously affect people's health and lifespan.
So, how to effectively lower blood lipids?In addition to regular exercise and sensible medications**, diet is also an important factor. Here are some foods that can effectively lower blood lipids, and you should definitely eat more::
Soybeans are a plant food rich in high-quality protein and unsaturated fatty acids, which can lower blood cholesterol and triglycerides, increase HDL, improve the ratio of blood lipids, and prevent atherosclerosis.
Soybeans also contain soy isoflavones, soybean saponins and other active substances, which can inhibit the synthesis of cholesterol, promote the excretion of cholesterol, and reduce the level of blood lipids. Soybeans can be made into tofu, soy milk, tofu skin and other foods, and eating 50-100 grams per day can effectively reduce blood lipids.
Oats oats are a cereal rich in soluble dietary fiber, which forms a gelatinous substance in the gastrointestinal tract, adsorbs bile acids and cholesterol, prevents their reabsorption, promotes their excretion, lowers blood cholesterol and triglycerides.
Oats also contain -glucan, oat saponins and other active substances, which can inhibit the synthesis of cholesterol, increase the conversion of cholesterol, and reduce the level of blood lipids. Oats can be made into oatmeal, oatmeal porridge, oatmeal biscuits and other foods, and eating 30-50 grams per day can effectively reduce blood lipids.
Nuts and nuts are a kind of food rich in nutrients such as unsaturated fatty acids, vitamin E, and plant sterols, which can reduce low-density lipoprotein in the blood, increase high-density lipoprotein, improve the proportion of blood lipids, and prevent atherosclerosis.
Nuts also contain antioxidants, which can remove free radicals on the walls of blood vessels, protect the elasticity of blood vessels, reduce the oxidation of blood lipids, and reduce the level of blood lipids. There are many kinds of nuts such as walnuts, almonds, cashews, hazelnuts, etc., and eating 15-30 grams per day can effectively reduce blood lipids.
Fish is an animal food rich in high-quality protein and -3 unsaturated fatty acids, which can reduce triglycerides in the blood, increase HDL, improve the proportion of blood lipids, and prevent atherosclerosis.
Fish also contains active substances such as taurine and taurine, which can inhibit the aggregation of platelets, prevent the formation of blood clots, and reduce the level of blood lipids. There are many kinds of fish, such as salmon, mackerel, herring, sea bass, etc., which can be eaten 2-3 times a week, 100-150 grams each time, which can effectively reduce blood lipids.
Vegetables, fruits, vegetables and fruits are a food rich in nutrients such as dietary fiber, vitamin C, and carotenoids, which can increase satiety, reduce fat intake, and lower blood cholesterol and triglycerides. Vegetables and fruits also contain a variety of antioxidants, which can remove free radicals on the blood vessel wall, protect the elasticity of blood vessels, reduce the oxidation of blood lipids, and reduce the level of blood lipids.
Vegetables and fruits include apples, pears, grapefruits, tomatoes, carrots, spinach and other kinds, and eating 400-500 grams a day can effectively reduce blood lipids.
Of course, in addition to diet, we should also pay attention to other aspects, such as regular blood lipid checks, taking medication on time, exercising properly, quitting smoking and limiting alcohol, and maintaining a good psychological state, so as to effectively control blood lipids and protect cardiovascular health.