1, why do you want to lower cholesterol?
When you lose weight, it is not enough to just focus on losing weight, reducing fat and removing edema. Some obese people, even recessive obese people, have very high cholesterol levels, most of which are caused by improper daily diet, and a large part of them are malignant cholesterol, which will not only make you fat, but also affect your health!
2. What are the methods to lower cholesterol?
1, get rid of the bad habit of eating snacks
People who love biscuits, bubble tea, fried chicken and French fries should be careful? Trans fats and palm oil contained in food, as well as milkmaid often used for toasting or creamer used for brewing coffee and milk tea, all contain processed vegetable oils. The zero trans fat contained in these processed oils is also one of the reasons for high cholesterol.
2. Go to bed early and get up early, and don't smoke.
The less exercise, the lower the content of beneficial cholesterol. Some people don't exercise, and the amount of good cholesterol is still high, mostly because of physical relations. In addition, according to research, smoking will increase the content of bad cholesterol in the body and reduce the content of good cholesterol.
3. Eat less high-fat and high-sugar foods.
All fried foods, cakes and desserts, sweets, dried sweet plums (containing a lot of salt, which is easy to cause edema) and chewing gum should be eaten less, and nuts and peanuts should not exceed 8 capsules a day.
4. Street snacks should be said no.
Street snacks, such as Hong Kong eggs, roasted ham sausage, roasted squid and roasted sweet potato, are easy to make people overeat and get fat, but the current food is unbearable. It is recommended to eat selectively, bearing in mind the principle of less oil and less sugar.
Step 5 exercise more
It is recommended to do aerobic exercise for more than 30 minutes every day. Everyone knows that it can promote blood circulation, burn fat and lose weight effectively, but many people can't, so it is important to stick to it.
3, 7 kinds of food can lower cholesterol.
1, kelp
Rich in taurine, it can reduce blood pressure and cholesterol in bile; Alginate containing dietary fiber can also inhibit the absorption of cholesterol and promote excretion.
2. Fish
If you want to eat meat, but you are afraid it will raise your cholesterol, eat fish. Because the fatty acids contained in fish are very good for the heart. Moreover, fatty acids can lower blood pressure, triglyceride and prevent stroke.
Step 3: leeks
In addition to calcium, phosphorus, iron, sugar, protein, vitamins A and C, leek also contains carotene and a lot of fiber, which can enhance gastrointestinal peristalsis, has a good laxative effect, and can eliminate excessive nutrients in the intestine, including excess fat, so as to achieve the effect of losing weight and shaping body.
Step 4: carrots
It is rich in calcium pectate, which reacts with bile acid and is excreted from feces. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus promoting the reduction of cholesterol levels in the blood.
5. Corn
Corn contains a lot of trace elements such as calcium, phosphorus, selenium, lecithin and vitamin E, which can reduce serum cholesterol.
6.mushrooms
It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if it is eaten frequently.
7. Soybean
Beans are 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%. If you want to lower cholesterol, you can add bean products such as tofu, soybean milk and miso to your daily diet.
4, three meals a day diet
1, breakfast
A day's plan lies in the morning, so breakfast is more important for our nutrition. At this time, when we choose a diet to lose weight, we can consider a cup of black coffee, an apple, a low-quality bread and a fresh biscuit. Only in this way can we ensure our basic nutritional needs.
2. Lunch
Lunch can be said to play a connecting role, so it must be sufficient. Consider a cup of black coffee, a piece of full-fat bread and a boiled egg. On the one hand, this can ensure the body's nutrition, and at the same time, eggs can help us feel full.
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3. main meal
The purpose of dinner is to accelerate the metabolism of our body, so we can consider a cup of black coffee, a banana and some fresh vegetables to lose weight in the choice of diet. This can accelerate our gastrointestinal peristalsis and quickly eliminate some toxic substances in the body.
The coffee diet is simple to make. If we eat like this, we will definitely achieve a good weight loss effect, but for some friends who usually eat a lot, this diet may make us feel hungry often, but we must control it. Only such perseverance can achieve the effect of losing weight, and the nutrition of the body must also be guaranteed.