1, apples and other fruits rich in pectin can reduce bad cholesterol. French researchers asked a group of men and women to eat two or three apples a day for a month and found that their cholesterol was reduced. Recently, it was found that apples also contain another substance-vitamin K 1, which can also delay the oxidation of cholesterol.

2. Grapefruit Grapefruit has a soluble fiber that can reduce bad cholesterol. A study by the University of Florida found that eating two and a half cups of grapefruit pulp every day can reduce bad cholesterol by 65,438+00%. As long as foods containing soluble fiber can increase the excretion of bad cholesterol, such as fungus, mushrooms, kelp, watercress and so on.

3. Tea ancestors' dietary wisdom has been confirmed again. What should I eat to lower my cholesterol? In recent years, it has been found that polyphenols in green tea and oolong tea can improve cholesterol. In the experiment of Pu 'er tea extract, it was also found that it can reduce the content of bad cholesterol in blood.

4. Dr. James Andrew of the Medical College of the University of KFC in the United States believes that soybean is the cheapest, most common and most effective anti-cholesterol food in nature. Eating 28 grams of beans every day can reduce total cholesterol, LDL (bad cholesterol) and triglyceride 10%.

5. Oatmeal A cup of oatmeal in the morning is a good breakfast for the heart. The main substance that destroys cholesterol in oats is called "β-polyglucose", which is a soluble fiber that can hinder the production and absorption of cholesterol. American scholars have found that eating two-thirds cups of dry oatmeal every day can reduce cholesterol 16%.

6. When salmon wants to eat meat, it is recommended that you eat fish. In many ways, omega-3 fatty acids in fish are good for the heart. For example, Omega-3 fatty acids can lower blood pressure, triglycerides and prevent stroke. What should I eat to lower my cholesterol? From the perspective of cholesterol alone, Omega-3 fatty acids can also increase good cholesterol in the blood. Studies have found that people with normal cholesterol eat a pound of salmon every day for 40 days, and HDL is greatly increased. 7. Olive oil Olive oil is the best choice, because its monounsaturated fatty acids can lower cholesterol, but it can maintain a good cholesterol content. Others such as mustard oil have the same effect. In recent years, olive oil has been continuously recommended because it contains antioxidant substances such as vitamin E and polyphenols, which can prevent bad cholesterol from being oxidized.

8. Garlic Ordinary garlic has recently been found to have health care value. Researchers in new york found that garlic can reduce total cholesterol and bad cholesterol.

Foods with moderate cholesterol are:

Pig heart, pig tongue, pig fat, pig belly, pig large intestine, pork floss, sausage, fat beef, ribs, chicken, pig sandwich, duck meat, sausage, silver carp, herring, river crab, ice cream.

Foods with low cholesterol are:

Lean meat, rabbit meat, yellow croaker, hairtail, skinless chicken, carp, shredded eel, square ham, white fish, jellyfish skin, milk, sea cucumber.

Beans contain almost no cholesterol.