Isyourcholesterolhigherthanyourdoctorwouldlike?Thegoodnewsisthatwithafewlifestylechanges–andtakingmedicationifnecessary–youcansignificantlyreduceyourcholesterolinjustsixweeks.Evenifyourcholesterollevelsarefinenow,theytendtoriseaswegetolder,sofollowingthesetipscanhelpcutyourriskofheartdiseaseinfuture.你的胆固醇高于医生要求的水平吗？好消息是生活方式的改变-如果有必要的话吃药-你会明显的在六周内减少胆固醇。尽管你的胆固醇水平现在很好，当我们变老的时候胆固醇水平会上涨，因此遵循下面这些条有助于减少你未来患心脏病的风险。1porridge粥Startyourdaywithabowlofporridge.Oats(andbarley)arebothrichinbetaglucan,aformofsolublefibrewhichhelpsbindcholesterolinthestomachandstopsitfrombeingabsorbed.用一碗粥开启新的一天。燕麦（和大麦）都富有beta葡聚糖，可溶纤维的形式，有助于结合胃里的胆固醇并阻止它被吸收。2almondsorwalnuts杏或胡桃Snackonahandfulofalmondsorwalnuts.Studiesshowthatregularconsumptionofnutscanhelplowercholesterol.Limithowmanyyoueatthough–nutsarehighincalories,andbeingoverweightisariskfactorforheartdisease.以一把杏或胡桃为点心，研究表明有规律的消耗坚果有助于降低胆固醇。尽管要限制你吃多少-坚果高卡路里，超重是患心脏病的一个风险因素。3Soya大豆Soyacontainsspecialproteinswhichchangehowthebodyregulatescholesterol.Studiesshowthateatingjust15gsoyaproteinperday(choosefromsoyamilk,edamamebeans,tofuorsoyameatalternatives)canloweryourcholesterollevelsbyaround6%.大豆包含特殊的会改变身体如何调节胆固醇的蛋白质。研究表明每天只吃15克的大豆蛋白质（选自大豆牛奶，日本青豆，豆腐或者可选择的豆类肉制品）会降低你大约6%的胆固醇水平。4Solublefibre可溶纤维Solublefibreactslikeaspongetoabsorbcholesterolinthedigestivetract.Goodsourcesincludefruitsandvegetables,driedbeans,oatsandbarley.Switchingtohigh-fibrebreadisaneasywaytoupyourdailyfibreintake.可溶纤维运作起来像一块海绵，会在消化区域吸收胆固醇。好的来源包括水果和蔬菜，干豆，燕麦和大麦。提到高纤维的面包，吃它是一种增加你日常纤维吸收的简单方式。5Avocados鳄梨Avocadosarepackedwithmonounsaturatedfat,whichcanhelptoincreasethelevelsofHDLor'good'cholesterolinyourblood,whilesimultaneouslyloweringlevelsofLDLor'bad'cholesterol.Theyalsocontainbeta-sitosterol–aplant-basedfatwhichhelpsreducestheamountofcholesterolabsorbedfromfood.鳄梨充满单不饱和的脂肪，有助于增加高密度脂蛋白水平或‘好的’血液中的胆固醇，然而同时降低低密度脂蛋白水平或‘坏的’胆固醇。它们也包含beta谷兹醇-一种基于植物的脂肪有助于减少食物中吸收的胆固醇数量。6Beansandpulses豆类Beansandpulsesarehighinfermentable-fibre,whichisn’teasilyabsorbedbythebody.Onceeaten,theybindtocholesterolinthedigestivetractandarethenexpelledthroughwaste.Studiesshowthatconsumingacupofbeans–likekidney,chickpeaorbutterbeans–onceadaycanreducecholesterolbyasmuchas10%insixweeks.豆类有很高的可发酵的纤维，不容易被身体吸收。一旦吃了，它们结合在消化区域的胆固醇，然后被排出体外。研究表明消耗一杯大豆-像腰子，鹰嘴豆或棉豆-一天一次会在六周内减少10%的胆固醇。7omega-3omega-3Theomega-3s(atypeofpolyunsaturatedfat)foundinoilyfishlikesalmon,mackerel,herringsandsardines,isgreatforloweringcholesterol.Eatoilyfishtwiceorthreetimesaweekformaximumbenefits.omega-3(一种多元不饱和脂肪的类型）在带鱼中发现例如鲑鱼，马鲛鱼，鲱鱼和沙丁鱼，对降低胆固醇是极好的。每周吃两次或三次带鱼会使你的身体最大化受益。8Greentea绿茶Greenteaispackedwithheart-healthycompoundsthatcanhelplowerLDLcholesterol.Ifyoudon’tlikethetasteofthetea,takegreenteaextractcapsules.绿茶充满有益心...
