手機(jī)版
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.
你的膽固醇高于醫(yī)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-你會明顯的在六周內(nèi)減少膽固醇。盡管你的膽固醇水平現(xiàn)在很好，當(dāng)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于減少你未來患心臟病的風(fēng)險
粥
1 porridge
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.
用一碗粥開啟新的一天。燕麥（和大麥）都富有beta葡聚糖，可溶纖維的形式，有助于結(jié)合胃里的膽固醇并阻止它被吸收。
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.
以一把杏或胡桃為點(diǎn)心，研究表明有規(guī)律的消耗堅果有助于降低膽固醇。盡管要限制你吃多少-堅果高卡路里，超重是患心臟病的一個風(fēng)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(diào)節(jié)膽固醇的蛋白質(zhì)。研究表明每天只吃15克的大豆蛋白質(zhì)（選自大豆牛奶，日本青豆，豆腐或者可選擇的豆類肉制品）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(yùn)作起來像一塊海綿，會在消化區(qū)域吸收膽固醇。好的來源包括水果和蔬菜，干豆，燕麥和大麥。提到高纖維的面包，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，有助于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-一種基于植物的脂肪有助于減少食物中吸收的膽固醇數(shù)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(fā)酵的纖維，不容易被身體吸收。一旦吃了，它們結(jié)合在消化區(qū)域的膽固醇，然后被排出體外。研究表明消耗一杯大豆-像腰子，鷹嘴豆或棉豆-一天一次會在六周內(nèi)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(fā)現(xiàn)例如鮭魚，馬鮫魚，鯡魚和沙丁魚，對降低膽固醇是極好的。每周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復(fù)合物有益于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(dá)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，在多脂肪的肉制品中發(fā)現(xiàn)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，堅果和鱷梨會有助于提高你的膽固醇水平。
11 watch high-carb foods
關(guān)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(guān)注飽和的脂肪。根據(jù)哈佛大學(xué)的研究者，吃高碳水化合物的食物，例如白面包和餅干會增加患心臟病和糖尿病的風(fēng)險就像是吃了過多的飽和的脂肪。
12 plant compounds
植物復(fù)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(kuò)散的復(fù)合物被稱為淄烷醇。會把你通常食用的黃油或人造奶油轉(zhuǎn)換為特殊的膽固醇-超過三周，減少食用也有助于減少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
鍛煉
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(dāng)你關(guān)注你的飲食并試著減肥的時候，為什么不增加鍛煉的次數(shù)？增加活動的次數(shù)，有助于降低壞的膽固醇，增加好的膽固醇達(dá)10%。甚至有規(guī)律的快速走路足夠?qū)δ愕慕】涤幸妗?br />
15 Stop smoking
戒煙
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(xué)物質(zhì)，降低‘好的’膽固醇水平并阻止它使‘壞的’膽固醇遠(yuǎn)離動脈。戒煙不只會使你的肺部受益。
你的膽固醇高于醫(yī)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-你會明顯的在六周內(nèi)減少膽固醇。盡管你的膽固醇水平現(xiàn)在很好，當(dāng)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于減少你未來患心臟病的風(fēng)險
粥
1 porridge
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.
用一碗粥開啟新的一天。燕麥（和大麥）都富有beta葡聚糖，可溶纖維的形式，有助于結(jié)合胃里的膽固醇并阻止它被吸收。
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.
以一把杏或胡桃為點(diǎn)心，研究表明有規(guī)律的消耗堅果有助于降低膽固醇。盡管要限制你吃多少-堅果高卡路里，超重是患心臟病的一個風(fēng)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(diào)節(jié)膽固醇的蛋白質(zhì)。研究表明每天只吃15克的大豆蛋白質(zhì)（選自大豆牛奶，日本青豆，豆腐或者可選擇的豆類肉制品）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(yùn)作起來像一塊海綿，會在消化區(qū)域吸收膽固醇。好的來源包括水果和蔬菜，干豆，燕麥和大麥。提到高纖維的面包，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，有助于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-一種基于植物的脂肪有助于減少食物中吸收的膽固醇數(shù)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(fā)酵的纖維，不容易被身體吸收。一旦吃了，它們結(jié)合在消化區(qū)域的膽固醇，然后被排出體外。研究表明消耗一杯大豆-像腰子，鷹嘴豆或棉豆-一天一次會在六周內(nèi)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(fā)現(xiàn)例如鮭魚，馬鮫魚，鯡魚和沙丁魚，對降低膽固醇是極好的。每周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復(fù)合物有益于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(dá)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，在多脂肪的肉制品中發(fā)現(xiàn)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，堅果和鱷梨會有助于提高你的膽固醇水平。
11 watch high-carb foods
關(guān)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(guān)注飽和的脂肪。根據(jù)哈佛大學(xué)的研究者，吃高碳水化合物的食物，例如白面包和餅干會增加患心臟病和糖尿病的風(fēng)險就像是吃了過多的飽和的脂肪。
12 plant compounds
植物復(fù)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(kuò)散的復(fù)合物被稱為淄烷醇。會把你通常食用的黃油或人造奶油轉(zhuǎn)換為特殊的膽固醇-超過三周，減少食用也有助于減少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
鍛煉
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(dāng)你關(guān)注你的飲食并試著減肥的時候，為什么不增加鍛煉的次數(shù)？增加活動的次數(shù)，有助于降低壞的膽固醇，增加好的膽固醇達(dá)10%。甚至有規(guī)律的快速走路足夠?qū)δ愕慕】涤幸妗?br />
15 Stop smoking
戒煙
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(xué)物質(zhì)，降低‘好的’膽固醇水平并阻止它使‘壞的’膽固醇遠(yuǎn)離動脈。戒煙不只會使你的肺部受益。
