The "king of cholesterol" turns out to be this! If you don't want your blood lipids to rise, eat less of these 3 foods

Cholesterol is essential for the normal functioning of the human body, but if the cholesterol level is too high, it will be deposited in the blood vessels , causing blood vessel blockage and bringing a series of disease risks to the human body.

People at risk should eat less cholesterol

The "Dietary Guidelines for Adults with Hyperlipidemia (2023 Edition)" issued by the National Health Commission states that people with hyperlipidemia should consume less than 300 mg of cholesterol per day; people with hypercholesterolemia (serum total cholesterol ≥ 5.2 mmol/L) should further limit their daily cholesterol intake 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 one 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 in pig brain is the champion in the food industry, with a cholesterol content of about 2571 mg/100 g in pig brain, 2447 mg/100 g in cow brain, and 2004 mg/100 g in sheep brain .

2

Eggs vary from person to person

In addition to cholesterol, egg yolk is also rich in lecithin, which can reduce the size of cholesterol and fat particles in the blood and prevent the deposition of cholesterol and fat on the blood vessel walls.

Therefore, it is recommended that healthy people eat 1 egg a day , while those with hypercholesterolemia, coronary heart disease, cerebrovascular disease and high-risk patients should be careful to limit their egg intake to 3 to 4 eggs per week.

3

Animal liver is occasionally consumed

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 pork kidney, pork liver, pork lung, pork large intestine, and beef, mutton and chicken offal ) is relatively high, with an average of 200 mg to 400 mg of cholesterol per 100 g of offal , and pork liver even reaches 1017 mg/100 g.

Therefore, it is recommended to eat less animal offal, and those with a history of hyperlipidemia, coronary heart disease, stroke or high-risk patients should not eat animal offal.

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Eat these four foods regularly

1

Mung Bean Sprouts

Mung bean sprouts contain vitamin C and dietary fiber, which can promote the excretion of cholesterol, help remove waste from the body, and combine with cholesterol in food and convert it into bile acid for excretion from the body.

2

apple

Apple is a "lipid-lowering fruit" that people tend to overlook. Apples are rich in pectin, which can absorb excess cholesterol and triglycerides, and can combine with other cholesterol-lowering substances, such as vitamin C and fructose, to enhance the lipid-lowering effect.

In addition, the acetic acid decomposed by apples is also beneficial to the metabolism of cholesterol and triglycerides .

3

salmon

Salmon is rich in unsaturated fatty acids , which can lower the level of triglycerides in the blood, increase high-density lipoprotein cholesterol, and enhance blood vessel elasticity.

Among freshwater fish, carp is also a highly recommended lipid-lowering food. Although carp has a high fat content, most of it is unsaturated fatty acids, which can help remove blood vessel "junk" and lower cholesterol.

4

Skinless chicken

Compared with red meat such as pork, beef, and lamb, poultry (white meat) that contains more unsaturated fatty acids is of course more suitable for people with dyslipidemia. However, you must remember to remove the skin when eating poultry . Chicken is the best source of protein, and removing the skin can remove most of the fat, making it the first choice among poultry meats.

Health Tips

It is recommended to eat less animal fats and 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 whole grains. Of course, it is unrealistic to rely on a single food to lower blood lipids. The most important thing for ordinary people is a healthy diet.

In addition to eating the right diet and eating a good diet, people with high cholesterol who want to control cholesterol also need to do the following: regularly screen cholesterol indicators, exercise more and control weight.

References

[1] Editorial Department of this journal. Diet therapy: Five common foods that have the effect of lowering blood lipids [J]. Knowledge on prevention and treatment of cardiovascular diseases (popular science edition), 2012, (04): 76.

[2] Cai Cheng. Eating these foods regularly can help lower cholesterol[J]. Everyone's Health, 2022, (23): 51.

Planning and production

Source｜Run Run Shaw Hospital CCTV Life Circle, Warm Taste Official Weibo

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Editor: Yang Yaping

Proofread by Xu Lailinlin