Taiwan TV News quoted a report from the Taiwan Blood Donation Center in Taiwan that the blood of Taiwanese people was too "oily" -- excessive levels of cholesterol and triglycerides have become the biggest health threat for middle-aged people. To this end, Lu Wanan, MD, of the Institute of Traditional Medicine, Yangming Medical University, Taiwan, pointed out that in fact, adjusting the diet can safely reduce blood fat, and 8 kinds of food habits are most effective.
A bowl of oatmeal for breakfast
Foreign scientific research has found that eating a bowl of oatmeal every day for 8 weeks can reduce the concentration of “bad cholesterol†in human blood by 10%. Because regular intake of oats can effectively control body weight and reduce the weight of those who are overweight, and promote the return of normal blood lipid levels, suitable for obesity, hyperlipidemia, coronary heart disease patients and healthy people's daily health care. Therefore, the U.S. Food and Drug Administration (FDA) clearly indicated on oatmeal packaging that eating oatmeal is a dietary way to improve blood lipids and reduce the risk of coronary arteriosclerosis and heart disease.
Tips: When cooking oatmeal, the water should be put in a little more. After boiling, cook for about 10 minutes with slow fire. If you are elderly or adolescents, you can add milk, or add a small amount of lean meat in the oatmeal seasoning, so that cooking is not only delicious, but also reduces blood fat and high-quality protein to ensure balanced nutrition, killing two birds with one stone.
Lunch half bowl beans
Soybean products are the source of quality vegetable protein and are the first choice for lunch. Beans are also cheap, safe and effective lipid-lowering foods. More and more evidence shows that eating soy protein to replace animal protein can lower blood cholesterol levels. If you eat half a bowl of beans at noon every day, you can reduce the "bad cholesterol" concentration by 20% within 8 weeks. Even people with normal cholesterol levels can benefit from eating more soy products, which can increase the levels of high-density lipoprotein (HDL) cholesterol and reduce the occurrence of cardiovascular disease.
Tips: Some people will have gastrointestinal discomfort after eating beans, such as increased bowel evacuation or bloating. The way to prevent this from happening is to soak it thoroughly before cooking. Soaking can degrade certain sugars in the beans and reduce the unpleasant stimuli to the digestive tract.
Three cloves of garlic for dinner
Eating 3 cloves of garlic a day for 8 weeks also reduces the concentration of "bad cholesterol" in the blood by 10%. And whether it is raw or cooked, the effect is good.
Garlic contains allicin and other nutrients can ease platelet aggregation and prevent the formation of thrombosis, so regular consumption of garlic can prevent hyperlipidemia, coronary heart disease, hypertension. Another nickname given to garlic by scientists is the “vascular scavenger.†People who eat garlic for a long time have a much lighter deposit in the blood vessel wall than people who do not eat it. Vascular wall deposition is a major cause of cardiovascular disease. It can make the arteries clogged and the elasticity deteriorate, causing stroke or myocardial infarction.
Tips: Garlic radish juice can reduce blood fat: 3 garlic, white radish 100 grams. The garlic was chopped and chopped into garlic juice. Remove the radish root, must be washed, chopped, smashed juice, with a clean gauze filter, the white radish juice and garlic juice can be fully mixed evenly. Take it two times sooner or later. The main treatment of the elderly in the wet turbid intrinsic, qi stagnation type hyperlipidemia.
Eat half an onion every day
Onion contains almost no fat, but contains prostaglandin A, dilute propyl disulfide and sulfur amino acids and other ingredients. Prostaglandin A is a potent vasodilator, which can reduce the resistance of human peripheral blood vessels, lowering blood lipids and preventing thrombosis. According to observation of clinical nutrition, patients with coronary heart disease generally eat about 50 grams of onion (about half) per day, which is even more pronounced than some hypolipidemic agents.
Tips: vinegar soaked onion to reduce fat weight loss. Wash an onion, peel the skin and slice it. Heat it in a microwave oven for about two to three minutes. Place the onion in a container and add five tablespoons of vinegar. Place it in the refrigerator and eat the next morning. Daily breakfast with this kind of onion can effectively lower blood sugar.
In addition, distillers pickle onions unique flavor is an excellent food for preventing diabetes.
Cooking oil with olive oil
Generally speaking, people who eat more oil have higher blood fat. But the residents of the Mediterranean coast consume olive oil at the top of the world, and people there are seldom have obesity and cardiovascular problems, thanks to monounsaturated fatty acids in olive oil.
Moreover, the consumption of olive oil can increase the body's balance of high-density lipoprotein (good cholesterol) concentration to ensure the body's normal requirements for cholesterol, but also reduce the plasma concentration of low-density lipoprotein (bad cholesterol).
Tips: Olive oil can partially inhibit the movement of the stomach. In this way, food in the stomach will enter the duodenum more slowly. The feeling of “satisfaction†is more pronounced, so as to better promote digestion and absorption of nutrients in the intestines. .
Steamed sea fish twice a week
The fat of fish is mostly composed of unsaturated fatty acids. The fish fat and nutrient content of marine fish and freshwater fish are quite different. The unsaturated fatty acids in sea fish meat are as high as 70% to 80%, which has the effects of lowering blood fat, improving blood clotting mechanism and reducing thrombosis. Most marine fish also contain a component that inhibits platelet aggregation, so people with high cholesterol can properly eat more fish.
Tips: The practice of marine fish is many, from the nutritional point of view, the most appropriate steaming and clear stew to ensure that all the fish nutrition is not easy to lose, but also delicious. Be sure to wash before eating, to the net scales, gills and internal organs, scaleless fish can scrape off the dirty parts of the epidermis, because these parts are often the gathering place of pollution in the marine fish.
One bowl of ginger soup every week
"Home prepared ginger, small illness is not panic." Ginger's main components are volatile oil, gingerol, resin and starch, with sweating solution, warm stomach vomiting, detoxification and other three major effects. Chinese medicine believes that drinking a bowl of hot ginger soup in the morning and evening fasting, adhere to 1 or 2 times a week, can receive qi, refreshing, improve sleep efficiency. There are magazines depicting Qiantang Jingci Temple monk, serving ginger soup for 40 years. The color is like a boy, which shows the benefits of ginger soup to human health.
Tips: Staying in the air-conditioned room, the shoulders and lower back are vulnerable to diseases such as wind, dampness and cold, especially the frail elderly people and long-time desk workers, it is easy to trigger frozen shoulder, can be burned Some hot ginger soup, first in the hot ginger soup, add a little salt and vinegar, then wrung with a towel and wring dry, apply it to the affected area, repeated several times. This method can relax blood circulation, can greatly ease the pain.
Cooking with red song
Since ancient times, red rice is considered by TCM as a very precious health supplement. According to the theory of traditional Chinese medicine, red yeast sweet and warm, can comprehensively regulate blood lipids, lower total cholesterol, low density lipoprotein cholesterol, triglycerides, increase high-density lipoprotein cholesterol, promote blood circulation, prevent atherosclerosis. Can also prevent high blood pressure, coronary heart disease, cerebral hemorrhage, myocardial infarction, cerebral thrombosis and other cardiovascular and cerebrovascular diseases.
Red yeast is commonly used in cooking for seasoning, coloring, and winemaking. As early as the ancient books of the Song dynasty, such as the Taogu Miscellaneous Collection and the Tang and Five Dynasties allusions written in the book "The Differences of the Qing Dynasty," he mentioned "cooking meat with red meat." Red yeast itself also has a good role in removing phlegm, spleen and kidney, and eliminating heat and heat.
Tips: Red yeast powder is a natural red pigment, southern meat or bean curd to do more use. Red yeast rice is steamed with glutinous rice and inoculated with red yeast rice and fermented. The product is dark red glutinous rice after fermentation, and it is red yeast rice powder after being crushed.