1. essential fatty acids

Essential fatty acids refer to fatty acids that cannot be synthesized by human body (or other higher animals) but must be obtained from food. It can prevent the deposition of cholesterol in arteries, assist in the treatment of heart disease, promote the decomposition and consumption of fat, prevent the accumulation of fat and reduce the probability of hyperlipidemia. Among the known natural nutrients, essential fatty acids play the most obvious role in lowering cholesterol.

Recommended daily intake: The total calorie intake should be at least 1% of essential fatty acids. Unsaturated fatty acids can help the transformation of saturated fatty acids, and the appropriate ratio of them is 2: 1.

Food sources of essential fatty acids: nuts (except Brazil walnut and cashew nut), fresh meat, vegetable oil (corn oil, olive oil, sunflower oil, soybean oil and peanut oil), most fish, etc.

2. Edible fiber

Dietary fiber can absorb water, make feces moist and soft, and excrete it quickly, thus shortening the absorption time of cholesterol. In addition, dietary fiber can also combine with cholic acid and bile salts in human body, accelerate its excretion, delay the combination of cholic acid and fat in duodenum, and prevent cholesterol from being absorbed by human body, thus reducing the cholesterol content in blood.

Note: Although dietary fiber has so many benefits to the body, it should not be taken in excess. Excessive intake of dietary fiber may affect the absorption and utilization of some minerals and trace elements. It is recommended to consume 25 ~ 35g dietary fiber every day.

Food sources of dietary fiber: beans, coarse grains, green leafy vegetables, bacteria and algae food.

3. Tocopherol

Vitamin E can promote lipid decomposition, contribute to the transport and excretion of cholesterol, and reduce the concentration of low-density lipoprotein in blood.

Vitamin E can also prevent vascular sclerosis for two main reasons: (1) It can strengthen antioxidant capacity and reduce the production of macrophages. Macrophages are the chief culprit of plaque formation and vascular sclerosis. (2) It can dilate blood vessels, prevent blood coagulation, help to protect the integrity of vascular endothelial cells, and avoid the deposition of free fatty acids and cholesterol in wounds.

Food sources of vitamin E: unrefined vegetable oil, wheat germ, germ rice, fresh yeast, meat, milk, eggs, green vegetables, nuts and dried fruits. The daily intake of vitamin E is 12 mg for adult males and 10 mg for adult females.

4. vitamin c

Vitamin C can promote cholesterol metabolism, increase the content of high-density lipoprotein, and promote the conversion of cholesterol into cholic acid, thus reducing total cholesterol. High concentration of vitamin C can inhibit cholesterol synthase, interfere with the cholesterol synthesis rate of triglycerides and accelerate the degradation of low-density lipoprotein, thus reducing the content of triglycerides.

Food sources of vitamin C: fresh fruits and vegetables, such as fresh dates, strawberries, hawthorn, rape, tomatoes, lychees, citrus, longan, guava and so on. Recommended daily intake: adult 100g, pregnant women in the first trimester 100g, pregnant women in the second trimester 130g.

5. β -carotene

β -carotene can prevent low-density lipoprotein from being oxidized by free radicals, depositing blood vessels and causing arterial stenosis. The high antioxidant effect of β -carotene is helpful to the repair of vascular endothelial tissue, making lipids difficult to attach and avoiding plaque and vascular lesions.

Food sources of β -carotene: sweet potato, cantaloupe, pumpkin, carrot and green vegetables. The recommended daily intake is 6 mg.

6.nicotinic acid

Nicotinic acid is an important raw material for the synthesis of six hormones in human body. These hormones can promote lipoprotein metabolism, reduce low density lipoprotein and triglyceride, and increase high density lipoprotein at the same time. Clinically, nicotinic acid has been made into cholesterol-lowering drugs. In addition, they can promote blood circulation, lower blood pressure and protect cardiovascular and cerebrovascular systems.

Food sources of nicotinic acid: lean meat, whole wheat food, dry yeast, Tricholoma, Lentinus edodes, dried fruits, walnuts, plums, wheat germ and fish.

Recommended daily intake: 10 ~ 15 mg.

7. Potassium

Potassium can be used as a nerve conduction substance, which can inhibit muscle contraction, regulate heartbeat, lower blood pressure and prevent vascular injury and sclerosis, so it can maintain a good vascular environment and reduce the chance of lipid adhesion.

Food sources of potassium: whole grains, mushrooms, beans, bananas and almonds. The recommended daily intake is 2000 mg.

8. Cellulose alcohol

Fibrinol can reduce the content of cholesterol in human body, promote fat metabolism in liver and other tissues, and prevent fat accumulation in liver. Suitable for people who often drink a lot of coffee, and also an ideal nutrient for patients with eczema, fatty liver and hypercholesterolemia.

Food sources of cellulose alcohol: yeast, green beans, cantaloupe, grapefruit, raisins, wheat germ, peanuts and cabbage. At present, there is no uniform standard for the daily intake of cellulose alcohol.

9. Magnesium

Magnesium has a good protective effect on cardiovascular system, which can reduce the content of cholesterol in blood, prevent arteriosclerosis, dilate coronary artery and increase blood supply to myocardium. In addition, magnesium can protect the heart from damage when the blood supply is suddenly blocked, thus preventing heart disease and reducing the death rate of heart attack. At the same time, magnesium can reduce the metabolic syndrome caused by fat accumulation and bad metabolism, reduce the damage of drugs or harmful substances in the environment to blood vessels, and improve cardiovascular immunity.

Food sources of magnesium: peanuts, walnuts and green vegetables.

Recommended daily intake: 320 ~ 360 mg.

10. Copper

When the human body is short of copper, due to the reduction of the synthesis of copper-containing enzymes, the cardiovascular system can not maintain its normal shape and function, which will lead to the accumulation of lipids. Lipid depends on cholesterol in the body, and compensatory synthetic cholesterol increases after copper deficiency in the body, which is the reason for the increase of blood lipid and cholesterol in patients with coronary heart disease.

Copper is an important component of enzymes responsible for cholesterol and sugar metabolism, which can reduce the concentration of triglycerides and cholesterol in blood, maintain the elasticity of blood vessels, and also play an antioxidant role to avoid cholesterol attachment caused by vascular injury.

Food sources of copper: nuts, beans, grains, vegetables, meat, fish and so on.

Recommended daily intake: 0.9 mg.

1 1? Chromium picolinate: Improve the sensitivity of cells to insulin and glucose metabolism.