Hyperlipidemia is the presence of raised or abnormal levels of lipids and/or lipoproteins in the blood. It is one of the factors that induce atherosclerosis, coronary disease, cerebral thrombosis, hypertension and other diseases. How to prevent from hyperlipidemia has become a hot topic. For those who are afraid of increased blood lipids avoiding fats alone is not enough. Besides medication, proper diet is also as essential. The following 8 types of food are recommended for safe reduction of lipids.
1. A bowl of oatmeal for breakfast
Studies found that eating a bowl of oatmeal for breakfast daily for 8 weeks can reduce the "bad cholesterol" by 10%. Regular intake of oats can effectively reduce excess weight and control blood lipid to a normal level. Oats are the proper day to day health care for obesity, hyperlipidemia, and coronary heart disease patients. Therefore, the United States Food and Drug Administration (FDA) clearly marked in oatmeal packages to encourage people to take oatmeal for blood lipid improvement as an approach to reduce the risk of coronary heart disease.
2. A half bowl of beans for lunch
Soy products, being good sources of plant protein, are the best choice for lunch. Beans are cheap, safe and effective in reducing blood lipids. More and more evidence has indicated that consumption of soy protein as a substitute for animal protein can lower cholesterol levels. Just eat half a bowl of beans every day for lunch, the "bad cholesterol" levels can be reduced by 20% in 8 weeks. Even with normal cholesterol, people eating more soy products are good because it can increase high-density lipoprotein (HDL) to reduce the risk of getting cardiovascular disease.
3. Three pieces of garlic at dinner time.
Eating 3 pieces of garlic for 8 weeks also makes the blood "bad cholesterol" levels to drop by 10%. The effects are good whether garlic is eaten raw or cooked. Garlic contains allicin and other nutrients can be alleviated to prevent platelet aggregation and thrombosis. If garlic is eaten frequently, hyperlipidemia, coronary heart disease, hypertension can be prevented. Scientists give garlic the nickname "vascular scavenger". Long-term consumption of garlic results in lighter deposition in vascular wall. Artery wall deposition is a major factor for cardiovascular disease. In the long run, heavy deposition causes clogged arteries and elastic variation, which could result a stroke or heart muscle infraction.
4. Eat half an onion each day
Onion contain almost no fat, but prostaglandins A, allyl propyl disulphide and sulfur components such as amino acids. Prostaglandin is a strong vasodilator. It can reduce the body's peripheral vascular resistance, blood fat and prevent thrombosis. According to observation of clinical nutrition on general heart disease patients, daily consumption of 50 grams of onion (about half of an onion) yields more remarkable effect than the lipid-lowering drugs.
5. Use olive oil more
In general, people eating more oil can result in high blood lipids. Residents of the Mediterranean consume more olive oil then any part of the world. Very few people in the region, however, have obesity and cardiovascular problems. Credit goes to the fact that olive oil is a monounsaturated fat. Consumption of olive oil can increase the high-density lipoprotein (good cholesterol) and maintain a balanced concentration, meeting the normal requirements. It can also decrease the low-density lipoprotein (bad cholesterol) concentration.
6. Eat streamed fish twice a week
Fish contains unsaturated fats. There is a big difference in nutritional content between marine fish and freshwater fish. The unsaturated fatty acid in marine fish is as much as 70% to 80% higher, playing a bigger role in lowering blood pressure, improving blood clotting mechanisms, and reducing thrombosis. Most marine fish also contain substances that can inhibit platelet aggregation. Therefore, eating more fish is a proper diet for people with high cholesterol.
7. A bowl of ginger soup per week
"With gingers at home, no panic for minor illnesses" is a common knowledge. The main components of ginger include volatile oil, gingerol, resin and starch. It is effective in detoxification, perpiration, and relief of vomiting. Chinese medicine believes drinking a bowl of hot ginger tea in the morning and in the evening before meal, once or twice a week, can receive the benefit of refreshing, energizing and improving the quality of sleep.
8. Add Hongqu (red yeast rice) in your cooking
Hongqu (紅麴) is formed by the fermentation of rice and red yeast. Chinese medicine believes that red yeast rice is a valuable food for health. Its bitter, sweet and warm properties can regulate lipid synthesis, reduce total cholesterol, low density lipoprotein cholesterol, triglycerides, and increase high-density lipoprotein cholesterol, to prevent atherosclerosis. It also helps to prevent hypertension, coronary heart disease, stroke, myocardial infarction, cerebral blood suppository and other cardiovascular diseases. - philcheung
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