15種降低膽固醇的方式 食療纔是正道

Is your cholesterol higher than your doctor would like? The good news is that with a few lifestyle changes – and taking medication if necessary – you can significantly reduce your cholesterol in just six weeks. Even if your cholesterol levels are fine now, they tend to rise as we get older, so following these tips can help cut your risk of heart disease in future.

你的膽固醇高於醫生要求的水平嗎？好消息是生活方式的改變-如果有必要的話吃藥-你會明顯的在六週內減少膽固醇。儘管你的膽固醇水平現在很好，當我們變老的時候膽固醇水平會上漲，因此遵循下面這些條有助於減少你未來患心臟病的風險。

1 porridge

粥

Start your day with a bowl of porridge. Oats (and barley) are both rich in beta glucan, a form of soluble fibre which helps bind cholesterol in the stomach and stops it from being absorbed.

用一碗粥開啓新的一天。燕麥（和大麥）都富有beta葡聚糖，可溶纖維的形式，有助於結合胃裏的膽固醇並阻止它被吸收。

2 almonds or walnuts

杏或胡桃

Snack on a handful of almonds or walnuts. Studies show that regular consumption of nuts can help lower cholesterol. Limit how many you eat though – nuts are high in calories, and being overweight is a risk factor for heart disease.

以一把杏或胡桃爲點心，研究表明有規律的消耗堅果有助於降低膽固醇。儘管要限制你吃多少-堅果高卡路里，超重是患心臟病的一個風險因素。

3 Soya

大豆

Soya contains special proteins which change how the body regulates cholesterol. Studies show that eating just 15g soya protein per day (choose from soya milk, edamame beans, tofu or soya meat alternatives) can lower your cholesterol levels by around 6%.

大豆包含特殊的會改變身體如何調節膽固醇的蛋白質。研究表明每天只吃15克的大豆蛋白質（選自大豆牛奶，日本青豆，豆腐或者可選擇的豆類肉製品）會降低你大約6%的膽固醇水平。

4 Soluble fibre

可溶纖維

Soluble fibre acts like a sponge to absorb cholesterol in the digestive tract. Good sources include fruits and vegetables, dried beans, oats and barley. Switching to high-fibre bread is an easy way to up your daily fibre intake.

可溶纖維運作起來像一塊海綿，會在消化區域吸收膽固醇。好的來源包括水果和蔬菜，幹豆，燕麥和大麥。提到高纖維的麪包，吃它是一種增加你日常纖維吸收的簡單方式。

5 Avocados

鱷梨

Avocados are packed with monounsaturated fat, which can help to increase the levels of HDL or 'good' cholesterol in your blood, while simultaneously lowering levels of LDL or 'bad' cholesterol. They also contain beta-sitosterol – a plant-based fat which helps reduces the amount of cholesterol absorbed from food.

鱷梨充滿單不飽和的脂肪，有助於增加高密度脂蛋白水平或‘好的’血液中的膽固醇，然而同時降低低密度脂蛋白水平或‘壞的’膽固醇。它們也包含beta谷茲醇-一種基於植物的脂肪有助於減少食物中吸收的膽固醇數量。

6 Beans and pulses

豆類

Beans and pulses are high in fermentable-fibre, which isn’t easily absorbed by the body. Once eaten, they bind to cholesterol in the digestive tract and are then expelled through waste. Studies show that consuming a cup of beans – like kidney, chickpea or butter beans – once a day can reduce cholesterol by as much as 10% in six weeks.

豆類有很高的可發酵的纖維，不容易被身體吸收。一旦吃了，它們結合在消化區域的膽固醇，然後被排出體外。研究表明消耗一杯大豆-像腰子，鷹嘴豆或棉豆-一天一次會在六週內減少10%的膽固醇。

7 omega-3

omega-3

The omega-3s (a type of polyunsaturated fat) found in oily fish like salmon, mackerel, herrings and sardines, is great for lowering cholesterol. Eat oily fish twice or three times a week for maximum benefits.

omega-3(一種多元不飽和脂肪的類型）在帶魚中發現例如鮭魚，馬鮫魚，鯡魚和沙丁魚，對降低膽固醇是極好的。每週吃兩次或三次帶魚會使你的身體最大化受益。

8 Green tea

綠茶

Green tea is packed with heart-healthy compounds that can help lower LDL cholesterol. If you don’t like the taste of the tea, take green tea extract capsules.

綠茶充滿有益心臟的複合物有益於降低低密度脂蛋白膽固醇。如果你不喜歡茶的味道，提取綠茶莢。

9 Drinking alcohol moderately

適度飲酒

Drinking alcohol moderately can raise levels of HDL 'good' cholesterol by as much as 10%. Women are advised to limit alcohol to one drink a day, while men can drink up to two a day.

適度飲酒會增加高密度脂蛋白‘好的’膽固醇水平達10%。女人被建議限制飲酒，每天一次，然而男人可以每天喝兩次。

10 Cut back on saturated fat

減少飽和的脂肪

Saturated fats, found in fatty meat products, full-fat dairy and cakes, can raise bad cholesterol. Cut back on saturated fat but make sure you eat healthy fats too. Studies show that eating heart-healthy polyunsaturated and monounsaturated fats, such as olive, vegetable oils, nuts and avocados, can help improve your cholesterol levels.

飽和的脂肪，在多脂肪的肉製品中發現的，充滿脂肪的牛奶和蛋糕，會增加壞的膽固醇。減少飽和的脂肪但也要確信你吃的是健康的脂肪。研究表明要吃有益心臟的多元不飽和脂肪和單飽和脂肪，例如橄欖，蔬菜油，堅果和鱷梨會有助於提高你的膽固醇水平。

11 watch high-carb foods

關注高碳水化合物食物

It’s not just saturated fats you have to watch. According to researchers at Harvard University, eating high-carb foods, such as white bread and biscuits, can raise the risk of heart disease and diabetes as much as eating too much saturated fat.

你不僅要關注飽和的脂肪。根據哈佛大學的研究者，吃高碳水化合物的食物，例如白麪包和餅乾會增加患心臟病和糖尿病的風險就像是吃了過多的飽和的脂肪。

12 plant compounds

植物複合物

Many supermarkets stock margarine-type spreads fortified with plant compounds known as stanols. Switching your usual butter or margarine to a special cholesterol-lowering brand could help reduce cholesterol by 7-10% over just three weeks.

許多超市存有人造奶油類型的用植物防擴散的複合物被稱爲淄烷醇。會把你通常食用的黃油或人造奶油轉換爲特殊的膽固醇-超過三週，減少食用也有助於減少7%-10%的膽固醇。

13 Eating more vegetables and beans

吃更多的蔬菜和大豆

Eating more vegetables and beans and cutting back on saturated fat is a good way to lose weight – which is a good thing. Studies show that dropping just five to 10 pounds (two to five kilograms) can be enough to help reduce cholesterol.

吃更多的蔬菜和大豆減少飽和的脂肪是一種減肥的好的方法-也是一件好事。研究表明減重5到10磅（2到5千克）足夠幫助減少膽固醇。

14 exercise

鍛鍊

While you’re watching your diet and trying to lose weight, why not increase the amount of exercise you do? Increasing your activity levels helps to lower bad cholesterol and raise good cholesterol by up to 10%. Even regular brisk walking is enough to benefit.

當你關注你的飲食並試着減肥的時候，爲什麼不增加鍛鍊的次數？增加活動的次數，有助於降低壞的膽固醇，增加好的膽固醇達10%。甚至有規律的快速走路足夠對你的健康有益。

15 Stop smoking

戒菸

Cigarettes contain a chemical called acrolein, which lowers levels of 'good' cholesterol and stops it from taking 'bad' cholesterol away from the arteries. Stop smoking and it’s not just your lungs that will benefit.

煙包含一種叫做丙烯醛的化學物質，降低‘好的’膽固醇水平並阻止它使‘壞的’膽固醇遠離動脈。戒菸不只會使你的肺部受益。