1, a bowl of oatmeal for breakfast. Eating only 1 bowl of oatmeal for breakfast every day can reduce the concentration of "bad cholesterol" by 10% and increase "good cholesterol" for 8 weeks. Oats are rich in soluble and insoluble fiber, which can prevent the gastrointestinal tract from absorbing cholesterol and fat. 2. Half a bowl of beans for lunch is a cheap, safe and effective food for reducing blood fat. Eating half a bowl of beans at noon every day can reduce the concentration of "bad cholesterol" by 20% within 8 weeks. Bean food contains many effective ingredients for lowering cholesterol, the most important of which is soluble and insoluble fiber in beans. 3, eat three cloves of garlic for dinner, eat three cloves of garlic every day for 8 weeks, and also reduce the blood "bad cholesterol" concentration 10%. And whether eaten raw or cooked, the effect is good. Eating half an onion every day is a cheap and good healthy food. Eating half a raw onion every day for 8 weeks can increase the concentration of "good cholesterol" by 20%. But the effect of raw onion is better, and the longer it is cooked, the worse the cholesterol-lowering effect will be. 5. Using olive oil as cooking oil has the best protective effect on cardiovascular system. The olive oil extracted by cold pressing is the best, and the nutrition of olive oil extracted by high temperature will be much worse. 6. An apple a day, rich in pectin, has the function of lowering cholesterol. 7. Steamed marine fish twice a week, and the omega -3 fatty acid content is very high. If it is baked and fried, it is easy to cause fatty acid deterioration, so the healthiest way to eat it is steaming. Twice a week, each time 150g or more is enough. 8. The ingredients "gingerol" and "gingerol" in a bowl of ginger soup every week are effective ingredients for lowering cholesterol. Grind dried ginger into powder and drink it in hot water. Middle-aged people play Tai Ji Chuan more, which is good for their legs and heart.