What are the dietary therapies to lower cholesterol?

If you want to effectively lower your cholesterol, a reasonable diet is the key issue, because bad eating habits can also cause high cholesterol. Therefore, you should pay attention to choosing more cereal foods and eat more fresh vegetables and fruits.

1. Whole grains such as oats

[Principle] Soluble fiber in the diet can reduce the absorption of cholesterol. Consuming 5 to 10 grams or more of soluble fiber per day can lower total cholesterol and low-density lipoprotein cholesterol, and reduce the body's own synthesis of cholesterol.

[Dietary Recommendations] Whole grains such as oats, barley, corn, and millet are rich in soluble fiber, which can lower the "bad cholesterol" (low-density lipoprotein cholesterol) that causes atherosclerosis. There is especially abundant evidence for oats.

One and a half cups of cooked oatmeal each day provides 6 grams of fiber, and adding fruit, such as a banana, adds an additional 4 grams. Studies show that replacing noodles with 100 grams of oatmeal every day for 6 weeks can significantly reduce "bad cholesterol" and waist circumference.

2. Vegetables and Fruits

[Principle] Vegetables and fruits are rich in nutrients and low in calories. They are rich in vitamins, folic acid and soluble fiber. The rich antioxidants can neutralize free radicals in the body and reduce oxidative stress. An apple a day is as effective as statin drugs in lowering lipids. Many prospective studies have shown that coronary heart disease and stroke are negatively correlated with vegetable and fruit intake.

[Dietary Recommendations] Analysis results show that eating one more serving of vegetables or fruits (about 100 grams, 2 taels) per day can reduce the risk of coronary heart disease by 4% and stroke by 5%. It is recommended to have at least two servings of fruits and three vegetables every day. Two servings of fruit should preferably be two kinds of fruits. One serving of fruit refers to a piece of fresh fruit about the size of a softball, such as an apple. It is best to have three servings of vegetables, with a total of one pound. A serving of vegetables is defined as 77 g and a serving of fruit is defined as 80 g.

3. Deep-sea fish and other seafood

[Principle] Eating fish rich in fish oil is beneficial to cardiovascular health. Although the omega-3 fatty acids in fish oil cannot lower "bad cholesterol", they can lower serum triglycerides and increase "good cholesterol" which is beneficial to the cardiovascular system. It has a certain effect on preventing coronary heart disease and can also effectively reduce blood pressure and the risk of thrombosis.

[Dietary Recommendations] The American Heart Association recommends eating at least 2 servings of fish (100g per serving) per week. The main sources of omega-3 fatty acids are deep-sea fish, including sardines, tuna, cod, salmon and saury. In addition, hemp oil is also high in omega-3 fatty acids.