What foods can provide healthy cholesterol?

People with high cholesterol should avoid eating foods rich in cholesterol, such as pig kidney, pig liver, chicken liver, shrimp skin, fresh crab roe, quail eggs, sheep head meat, preserved eggs, salted duck eggs, duck egg yolk, pig brain and so on. The cholesterol content of these animal foods is above 300 mg per 65,438+000 g, especially the latter three. Patients with hypertriglyceridemia should eat less animal fat and sweets, because eating a lot of sugar will enhance the activities of various enzymes related to fat synthesis, thus increasing fat synthesis and aggravating hyperlipidemia. Foods with high cholesterol content (milligrams of cholesterol per100g in brackets)-the brain content of animals is the highest: such as pig brain (3100g), cow brain (2,670 mg) and sheep brain (2,099 mg). -Followed by egg yolk: salted duck egg yolk (2110mg), egg yolk (1705mg), quail egg yolk (1674mg) and skin egg yolk (1 132). -Animals are also rich in eggs and internal organs. Such as goose eggs, duck eggs, preserved eggs, quail eggs, eggs, pig livers, pig kidneys, pig lungs, chicken livers, duck livers, dried shrimps, crab roe, roe, cuttlefish, squid, clams, meat, butter and anchovies. Foods with moderate cholesterol are: pig heart, pig tongue, pig fat, pig belly, pig large intestine, pork floss, sausage, fat beef, ribs, chicken, pig sandwich, duck, red sausage, silver carp, herring, river crab and ice cream. Foods with low cholesterol include lean meat, rabbit meat, yellow croaker, hairtail, skinless chicken, carp, shredded eel, square ham, white fish, jellyfish skin, milk and sea cucumber. Beans contain almost no cholesterol. The following eight foods are the most effective foods. If you follow these specific practices, you can see concrete results in a short time. 1. Eat a bowl of oatmeal for breakfast: Eat only 1 bowl of oatmeal for breakfast every day for 8 weeks, which can reduce the bad cholesterol concentration by 10% and increase the good cholesterol concentration. Oats are rich in soluble and insoluble fiber, which can prevent the absorption of cholesterol and fat in gastrointestinal tract, thus reducing blood lipid and cholesterol. 2. Eat half a bowl of beans for Chinese food: beans are cheap, safe and effective foods for lowering blood fat and cholesterol. Eating half a bowl of beans every day can reduce the concentration of bad cholesterol in the blood by 20% within 8 weeks. Bean food contains many effective ingredients for lowering cholesterol, the most important of which is soluble and insoluble fiber in beans. 3. Eat three cloves of garlic for dinner: As long as you eat three cloves of garlic every day for 8 weeks, you can reduce the concentration of bad cholesterol in your blood by 10%. Garlic, whether eaten raw or cooked, has a very good cholesterol-lowering effect. The sulfur-containing compounds in garlic can directly inhibit the synthesis of cholesterol in the liver and achieve the effect of lowering cholesterol. 4. Eat half an onion every day: onion is a cheap and healthy food. Eating half a raw onion every day for 8 weeks can increase the concentration of good cholesterol in the blood by 20% and reduce cholesterol and triglycerides in the blood. Eating onions is better than eating raw onions. The longer the onion is cooked, the worse the effect of raising cholesterol. 5. Eat an avocado or an apple every day: the fat contained in avocado is a single unsaturated fatty acid, so it is very beneficial to the human body. Because apples are rich in pectin, they can lower cholesterol. 6. Eat steamed salmon twice a week: the Omega3-3 fatty acid content in salmon is very high. Salmon is eaten by roasting and frying, which easily leads to the deterioration of amikacin -3 fatty acid due to high temperature, so the healthiest way to eat salmon is steaming. Steamed salmon 3 times a week, after 8 weeks, the good cholesterol in the body can be increased by 10%. In addition, eating salmon has a very good effect on reducing triglycerides in the blood. 7. Drink a bowl of ginger soup every week: after the dried ginger is ground into powder, drink it with hot water. The ingredients "gingerol" and "gingerol" in ginger can reduce the blood triglyceride concentration and bad cholesterol concentration of hyperlipidemia patients by 27% and 33%. 8. Use olive oil as cooking oil: Olive oil can not only reduce the concentration of bad cholesterol in the blood, but also increase the concentration of good cholesterol, which can best protect the cardiovascular system. The olive oil extracted by cold pressing is the best. Some manufacturers will extract olive oil by high-temperature heating, which is easy to deteriorate and cause cancer. Common foods with hypolipidemic effects 1 and soybeans: Researchers found that eating 1 15g of beans every day can reduce blood cholesterol by 20%, especially low-density lipoprotein related to atherosclerosis. 2. Tea: Tea can reduce blood lipids, and the blood cholesterol content and incidence of coronary heart disease of residents in tea areas are significantly lower than those in other areas. 3, garlic: garlic can increase high-density lipoprotein in the blood, which is conducive to preventing arteriosclerosis. 4. Eggplant: The decomposition products of eggplant in the intestine can be combined with excessive cholesterol in the body and excreted. 5, mushrooms and fungus: can lower cholesterol and triglycerides. According to research, its cholesterol-lowering effect is better than that of lipid-lowering drugs. 6. Onions and kelp: Onions can calm and reduce arterial lipids; Iodine and magnesium in kelp can also prevent arterial lipid deposition. 7. Fish: Fish contains a lot of high-grade unsaturated fatty acids, which is beneficial to lowering blood cholesterol. The incidence of coronary heart disease in fishermen is lower than that in inland residents. 8. Vegetable oil: It contains unsaturated fatty acids necessary for human body, which can lower blood cholesterol, especially sesame oil, corn oil and peanut oil.