Introduction: As living standards improve, more people are developing hyperlipidemia. Today, we introduce 5 foods that can lower blood lipids. At the same time, these common foods are relatively inexpensive and affordable for most people.
Apples: Absorb Excess Cholesterol
Apples are a "lipid-lowering fruit" that people easily overlook. Their lipid-lowering effect comes from the rich pectin they contain, a type of water-soluble dietary fiber that can bind with bile acids, absorbing excess cholesterol and triglycerides like a sponge and helping to expel them from the body.
Pectin can also combine with other cholesterol-lowering substances, such as vitamin C and fructose, thereby enhancing the lipid-lowering effect. In addition, acetic acid from the breakdown of apples is also beneficial for the catabolism of cholesterol and triglycerides.
Cinnamon Apple Pie
Mung Bean Sprouts: Expel Cholesterol
Mung beans themselves are a great cholesterol-lowering food, and during their sprouting process, the vitamin C content can reach six to seven times that of the original mung bean. A large amount of vitamin C can promote cholesterol excretion and prevent it from depositing on the arterial walls.
The dietary fiber in mung bean sprouts helps to clear waste from the body and can also combine with cholesterol in food, converting it into bile acids to be excreted from the body, thereby lowering cholesterol levels.
Mung bean sprouts are sweet and cool in nature, rich in moisture, and can also relieve greasiness and promote fluid production, making them an excellent and rare small dish for weight loss and lipid regulation.
Salmon Tomato Soup
Salmon: A Pro at Lowering Triglycerides
Salmon is rich in unsaturated fatty acids, which can lower triglyceride levels in the blood, increase high-density lipoprotein cholesterol, and enhance blood vessel elasticity. Among freshwater fish, carp is a highly recommended lipid-lowering food.
Although carp has a relatively high fat content, most of it is unsaturated fatty acid, which can help eliminate "waste" in the blood vessels and lower cholesterol.
The cholesterol content varies among different types of shellfish. Scallops and clams have lower cholesterol content and can be eaten in moderation. Shrimp, crab, and squid have higher cholesterol content and are best eaten less frequently.
Salmon Tomato Soup
Skinless Chicken: Can Remove Most Fat
Compared to red meats like pork, beef, and lamb, poultry (white meat), which contains more unsaturated fatty acids, is certainly more suitable for people with abnormal blood lipids.
However, when eating poultry, be sure to remove the skin. Chicken is the best source of protein, and removing the skin removes the vast majority of the fat, making it the top choice among poultry.
But ducks and geese, even with the skin removed, still contain a lot of fat and should be eaten in moderation. The yolks of poultry eggs are rich in cholesterol, while the egg whites contain almost no cholesterol.
Peanuts: Plant Sterols Beat Cholesterol
Peanuts are rich in plant sterols, a type of steroid compound commonly found in nuts. They can compete with cholesterol, thereby inhibiting the human body's absorption of cholesterol and lowering blood cholesterol levels.
In addition, peanuts are also rich in nutrients such as unsaturated fatty acids, choline, and lecithin, which can help break down cholesterol in the body into bile acids to be excreted.
Walnuts, sesame seeds, almonds, and hazelnuts are also very suitable snacks for people with abnormal blood lipids. For example, sesame seeds are rich in linoleic acid and lecithin, which can lower blood cholesterol. Sesamin can inhibit the absorption and synthesis of cholesterol, improving the condition of high blood lipids.
Peanut Cookies