Coob leej neeg sim txo lawv cov roj cholesterol ntawm qee kis. Txhawm rau txhim kho koj cov roj (cholesterol), koj yuav tsum nce koj cov roj (cholesterol) "zoo" (HDL) thaum txo koj cov roj "tsis zoo" (LDL) thiab triglycerides. Qhov nyiaj tshuav no tseem ceeb heev vim tias muaj cov roj (cholesterol) nyob hauv cov cell membrane ntawm txhua lub cell hauv koj lub cev, ua kom nws yoog raws. Cov roj (cholesterol) tseem ua lub luag haujlwm tseem ceeb hauv kev tsim cov tshuaj hormones, vitamin D thiab ntsev ntsev, nrog rau pab zom cov rog. Triglycerides yog hom roj uas koj tau txais los ntawm cov zaub mov thiab tau siv los ntawm koj lub cev los khaws lub zog. Thaum nws yuav nyuaj rau tswj cov roj (cholesterol) uas koj lub cev ua, koj tuaj yeem tswj cov roj (cholesterol) thiab triglycerides uas koj tau txais los ntawm zaub mov. Ib txwm sab laj nrog koj tus kws kho mob ua ntej hloov koj cov tshuaj cholesterol lossis pib siv tshuaj ntxiv.
Cov kauj ruam
Ntu 1 ntawm 3: Ua Kev Noj Haus thiab Kev Hloov Lub Neej
Kauj Ruam 1. Poob qhov hnyav
Yog tias koj rog dhau, nrog koj tus kws kho mob tham txog kev poob ceeb thawj kom nyab xeeb. Koj tus kws kho mob lossis kws noj zaub mov zoo tuaj yeem ua haujlwm nrog koj los tsim phiaj xwm yuag yuag tus kheej. Txawm tias qhov hnyav me me tuaj yeem pab txhawb koj qib HDL.
Kauj Ruam 2. suav nrog cov carbohydrates ntau ntxiv hauv koj cov zaub mov
Cov carbohydrates yooj yim muab cov fiber ntau, uas tuaj yeem ua rau koj HDL thaum txo qis LDL thiab triglycerides. Cov carbohydrates yooj yim kuj siv sijhawm ntev dua rau koj lub cev los ua, yog li koj yuav xav tias ntev dua. Qhov no tuaj yeem pab koj poob phaus ib yam. Txhawm rau suav nrog cov carbohydrates yooj yim, xaiv:
- Taum
- Legumes
- Txiv hmab txiv ntoo (suav nrog cov rind): plums, txiv duaj, nectarines, txiv apples
- Zaub: artichokes, zaub paj, zaub zaub Brussels
- Oats
- Barley
- Zeb
- Quinoa
- Buckwheat
- Rye
- Cov qhob cij nplej thiab nplej zom
- Mov txhuv
Kauj Ruam 3. Xaiv cov protein zoo
Xaiv cov nqaij ntshiv zoo li nqaij qaib. Tsis txhob noj cov tawv nqaij uas muaj roj ntau thiab roj cholesterol uas tuaj yeem ua rau koj cov qib roj cholesterol LDL. Koj tseem tuaj yeem noj cov ntses uas ntes tau zoo li salmon, cod, haddock, thiab tuna. Cov no kuj yog cov peev txheej zoo ntawm omega-3 fatty acids uas tuaj yeem txhim kho koj cov HDL. Tsis txhob hnov qab tias taum kuj yog qhov zoo ntawm cov protein uas muaj fiber ntau thiab muaj roj tsawg. Sim noj ib lossis ob pluas mov ntawm taum ib hnub.
- Zam cov nqaij liab vim tias nws muaj cov roj (cholesterol) ntau uas tuaj yeem ua rau koj qib LDL nce. Thaum koj noj cov nqaij liab, xaiv cov nyom liab (tsis yog pob kws pub) nqaij liab.
- Qe kuj yog qhov zoo ntawm cov protein, tab sis cov qe muaj cov roj (cholesterol) siab. Xaiv qe dawb lossis txwv tag nrho cov qe rau ib lossis ob hnub.
Kauj Ruam 4. Noj txiv hmab txiv ntoo thiab zaub ntau dua
Tsis tsuas yog qhov no yuav ua rau koj noj cov fiber ntau, tab sis nws tseem yuav tau txais cov vitamins thiab cov zaub mov ntau ntxiv hauv koj cov zaub mov. Lub hom phiaj rau ntau yam txiv hmab txiv ntoo thiab zaub. Nco ntsoov tias cov nplooj nplooj ntsuab tseem muaj cov qib sterols thiab stanols siab, uas pab txhim kho koj cov roj cholesterol. Xav txog suav nrog:
- Cov zaub ntsuab ntsuab (mustard, collard, beet, zaub ntsuab, zaub ntsuab, zaub ntsuab)
- Okra
- Eggplant
- Txiv Apples
- Txiv hmab
- Citrus txiv hmab txiv ntoo
- Txiv hmab txiv ntoo
Kauj Ruam 5. suav nrog cov khoom siv fiber ntau yaj
Cov zaub mov uas muaj cov tshuaj fiber ntau tau cuam tshuam nrog qis LDL. Soluble fiber yog ib hom fiber ntau uas yaj hauv dej los ua cov gel uas ua rau zom zaub mov qeeb. Cov kws tshawb fawb theorize daim ntawv no ntawm fiber pab txo LDL los ntawm kev khi rau cov roj cholesterol hauv txoj hnyuv thiab tiv thaiv lawv cov nqus. Qee qhov khoom noj khoom haus ntawm cov fiber ntau soluble suav nrog:
- Oats
- Peas
- Taum
- Citrus txiv hmab txiv ntoo
- Carrots
- Barley
Kauj Ruam 6. Tsis txhob rog dhau hauv koj cov zaub mov
Trans fats yog cov rog tsim cov rog uas nce LDL cov roj cholesterol thiab qib triglyceride. Cov kev tshawb fawb tau txuas cov roj trans kom muaj kev pheej hmoo mob plawv, mob hlab ntsha tawg, thiab hom 2 mob ntshav qab zib. Txhawm rau tiv thaiv koj tus kheej los ntawm cov kev tsis zoo no, zam cov khoom noj uas muaj cov rog trans xws li:
- Ntim thiab ua tiav cov khoom ci xws li pies, ncuav qab zib, thiab crackers
- Margarine
- Tsis haus dej kas fes creamer
- Cov zaub mov kib zoo li Fabkis kib, donuts, thiab kib nqaij qaib
- Cov khob noom cookie txias txias, khob noom cookie pizza, lossis khob noom cookie
- Cov khoom noj txom ncauj zoo li tortilla chips thiab qos yaj ywm chips
- Luncheon nqaij, kub dev, khoom noj txom ncauj muaj roj
Kauj Ruam 7. Suav kom muaj cov rog monounsaturated tsawg
Tej zaum nws yuav ntxias kom txiav tawm tag nrho cov rog los ntawm koj cov zaub mov noj, tab sis American Heart Association pom zoo kom khaws cov rog "zoo". Cov rog monounsaturated no tuaj yeem txo qis cov roj (cholesterol) phem thiab triglycerides. Lawv kuj muaj cov as -ham uas txhim kho kev noj qab haus huv ntawm tes. Txhawm rau kom tau txais cov rog monounsaturated, noj:
- Txiv roj roj
- Canola roj
- Txiv laum huab xeeb
- Safflower roj
- Noob hnav roj
- Avocados
- Txiv laum huab xeeb
Kauj Ruam 8. Ua haujlwm tas li
Kev tawm dag zog tuaj yeem nce koj qib HDL, yog li yog kev tawm dag zog ib txwm tsis yog ib feem ntawm koj txoj kev ua neej, pib ua haujlwm ib txwm muaj. Piv txwv, pib taug kev li 30 feeb hauv ib hnub, tsib hnub hauv ib lub lis piam. Nco ntsoov tias koj xaiv ib qho haujlwm uas koj yuav nyiam kom koj thiaj li yuav nyiam nrog koj qhov program. Qee qhov kev xaiv zoo suav nrog:
- Taug kev los sis khiav
- Kev caij tsheb kauj vab
- Ua luam dej
- Seev cev
- Siv tus elliptical walker
- Xyaum ua txuj ci ntaus nrig
- Skating dej khov los yog rollerblading
- Hla teb chaws caij ski
Kauj Ruam 9. Txiav luam yeeb
Kev haus luam yeeb tuaj yeem ua rau nyuaj rau nce koj qib HDL, yog li yog koj haus luam yeeb, ua koj qhov zoo tshaj plaws kom txiav luam yeeb. Koj tuaj yeem nce koj qib HDL ntau npaum li 10% thaum koj txiav luam yeeb. Tham nrog koj tus kws kho mob kom kawm paub txog cov phiaj xwm txiav luam yeeb hauv koj cheeb tsam.
Thaum txiav luam yeeb txhim kho qib HDL, tshwj xeeb tshaj yog poj niam, nws tsis txo qis LDL qib
Kauj Ruam 10. Txo koj cov cawv kom tsawg
Yog tias koj haus, txwv koj tus kheej kom haus ib hnub (yog tias koj yog poj niam) lossis haus ob zaug ib hnub (yog tias koj yog txiv neej). Kev haus dej ntau dhau tuaj yeem ua rau muaj kev pheej hmoo siab rau ntshav siab, mob hlab ntsha tawg, qee yam mob qog noj ntshav, rog dhau, xwm txheej, thiab tua tus kheej. Kev haus cawv ntau dhau kuj tau pom tias nce triglycerides.
Kev haus dej cawv ib nrab tau cuam tshuam nrog qib HDL siab dua, tab sis koj yuav tsum tsis txhob pib haus cawv lossis pib haus cawv ntau ntxiv uas yog ib txoj hauv kev kom nce koj qib HDL
Ntu 2 ntawm 3: Noj Tshuaj
Kauj Ruam 1. Tham nrog koj tus kws kho mob
Koj tus kws kho mob yuav yog tus qhia kom txo koj cov roj cholesterol thiab triglycerides yog tias kuaj ntshav qhia koj qib siab. Koj tus kws kho mob yuav pom zoo muab cov tshuaj txo qis cov roj cholesterol nrog kev hloov pauv hauv lub neej.
Yog tias koj muaj hnub nyoog tshaj 20 xyoo thiab tsis tau kuaj pom tias muaj kab mob hauv lub plawv, ntsuas koj cov qib roj cholesterol txhua txhua plaub rau rau rau xyoo. Yog tias koj tau kuaj pom tias muaj kab mob plawv, koj yuav tsum tau kuaj nws ntau zaus
Kauj Ruam 2. Siv cov tshuaj statins
Koj tus kws kho mob yuav sau ntawv tshuaj statins uas yog cov enzymes (HMG-CoA reductase inhibitors) uas txo qis LDL cov roj cholesterol thiab triglycerides. Tab sis, statins kuj cuam tshuam nrog kev tsim lwm yam tshuaj tseem ceeb xws li CoQ10. Nug koj tus kws kho mob txog kev noj CoQ10 ntxiv (tsawg kawg 30 mg/hnub) thaum noj cov tshuaj statins.
- Cov kev mob tshwm sim ntawm statins suav nrog mob taub hau, xeev siab, nqaij leeg tsis muaj zog, mob leeg nqaij, thiab muaj kev pheej hmoo mob ntshav qab zib.
- Statins tuaj yeem cuam tshuam nrog tshuaj noj thiab tshuaj ntsuab. Qhia koj tus kws kho mob txog txhua yam tshuaj thiab tshuaj ntsuab uas koj tab tom noj.
Kauj Ruam 3. Noj cov kua qaub-acid sequestrants
Cov no tuaj yeem txo qhov nqus ntawm cov rog thiab txo qis kev tsim cov roj cholesterol hauv lub siab. Cov kua qaub-sequestrants zoo tshaj plaws ntawm kev txo qis LDL tab sis muaj qhov cuam tshuam me me ntawm HDL-cholesterol lossis triglycerides. Vim li no, koj tus kws kho mob yuav sau ntawv kom lawv siv nrog lwm yam tshuaj. Tham nrog koj tus kws kho mob yog tias koj muaj tus kab mob gallbladder, phenylketonuria, lossis tab tom noj tshuaj rau koj cov thyroid. Koj yuav tsum tsis txhob siv bile-acid sequestrants vim tias lawv tuaj yeem cuam tshuam nrog koj cov tshuaj.
Cov kev mob tshwm sim ntawm bile-acid sequestrants suav nrog cem quav, roj, xeev siab, thiab mob plab
Kauj Ruam 4. Siv PCSK9 inhibitors los txo cov roj cholesterol
Cov tshuaj tiv thaiv kab mob no yog cov tshuaj tiv thaiv kab mob uas ua rau chav kawm tshiab ntawm cov tshuaj. Lawv ua haujlwm los tiv thaiv kev tsim cov roj cholesterol LDL los ntawm daim siab. Txij li qhov no yog ib qho tshuaj tshiab, yuav tsum muaj kev tshawb fawb ntxiv los txiav txim nws txoj kev nyab xeeb thiab ua tau zoo.
Cov kev phiv tsis tshua muaj tshwm sim, tab sis lawv suav nrog cov tsos mob zoo li mob khaub thuas, mob tso zis tso zis, mob leeg lossis txhaws thiab raws plab
Kauj Ruam 5. Tiv thaiv koj lub cev kom nqus cov roj (cholesterol)
Yog tias koj tab tom noj cov tshuaj statins, koj tus kws kho mob kuj tseem tuaj yeem sau tshuaj txwv tsis pub noj zaub mov kom cov roj cholesterol tsawg. Thaum ua ke, lawv tuaj yeem txo koj cov roj cholesterol LDL thiab txo koj qib triglyceride rau qee qib. Cov tshuaj tiv thaiv cov roj cholesterol ua qhov no yam nyab xeeb yam tsis cuam tshuam koj lub cev nqus ntawm lwm cov as -ham.
Cov kev mob tshwm sim suav nrog raws plab, mob plab, nraub qaum thiab mob sib koom
Kauj Ruam 6. Siv fibrates
Yog tias statins tsis ua haujlwm zoo txo koj cov roj cholesterol thiab triglycerides, koj tus kws kho mob yuav sau ntawv fibrates (zoo li gemfibrozil thiab fenofibrate). Fibrates feem ntau txo qis triglycerides thaum nce HDL cov roj (cholesterol). Koj yuav tsum tsis txhob noj cov tshuaj fibrates yog tias koj muaj kab mob hauv lub siab lossis lub raum.
Cov kev mob tshwm sim suav nrog mob plab, xeev siab, raws plab, mob taub hau thiab mob nqaij
Ntu 3 ntawm 3: Noj Tshuaj Ntsuab thiab Tshuaj Ntxiv
Kauj Ruam 1. Siv cov tshuaj niacin ntau ntau txhua hnub
Koj tuaj yeem yuav cov tshuaj niacin tom khw muag khoom (niacinamide) txhawm rau txo koj cov triglycerides, txo qis LDL, thiab nce HDL. Noj tshuaj ntxiv tsis pub ntau tshaj 1200 txog 1500 mg ib hnub lossis ua raws li koj tus kws kho mob pom zoo. Cov vitamin B no yuav tsum tsis txhob noj yog tias koj muaj kab mob siab, ua rau lub plab zom mov, lossis muaj teeb meem ntshav.
- Cov kev mob tshwm sim suav nrog kub nyhiab thiab xeev siab, ntuav, teeb meem daim siab, gout thiab nce qib ntshav qab zib.
- Niacin kuj tseem muaj los ntawm cov ntawv yuav tshuaj, uas ua rau muaj txiaj ntsig zoo dua. Tham nrog koj tus kws kho mob txog kev tau txais tshuaj niacin ntxiv.
Kauj Ruam 2. Noj cov tshuaj sterols
Nug koj tus kws kho mob yog tias koj yuav tsum tau ntxiv nrog cog sterols (beta-sitosterol thiab gamma oryzanol). Cov no tuaj yeem nce koj cov HDL thaum txo qis LDL. Nrog koj tus kws kho mob pom zoo, noj 1 gram beta-sitosterol 3 zaug hauv ib hnub. Lossis, noj 300 mg ntawm gamma oryzanol ib zaug ib hnub. Nco ntsoov ua raws cov chaw tsim khoom cov lus qhia rau kev siv.
Yog tias koj nyiam kom tau txais cov tshuaj sterols los ntawm koj cov zaub mov noj, noj cov noob txiv ntoo, roj zaub, thiab zaub mov muaj zog nrog sterols (zoo li qee cov kua txiv kab ntxwv thiab yogurts)
Kauj Ruam 3. Suav nrog omega-3 ntxiv
Txhawm rau txo koj cov LDL thiab triglycerides thaum nce koj cov HDL, noj ntxiv (yog tias koj tsis noj ntses omega-3 ob peb zaug hauv ib lub lis piam). Noj ob 3, 000 mg tsiav tshuaj ntawm kev sib xyaw EPA thiab DHA (suav tag nrho cov milligram ntawm ob qhov fatty acids no yuav tsum tsis pub tshaj 3, 000 milligrams ib lub tshuaj) txhua hnub.
Txhawm rau kom tau txais omega-3 fatty acids los ntawm koj cov zaub mov noj, suav nrog salmon, mackerel, sardines, tuna, trout, flaxseed, flaxseed roj, cov khoom ua kua, legumes, walnuts thiab cov nplooj ntsuab ntsuab
Kauj Ruam 4. Sim qej ntxiv
Qej tuaj yeem pab txo qis LDL cov roj (cholesterol) ntau dua li nce HDL cov roj (cholesterol), tab sis nws txo qis cov roj (cholesterol) piv. Suav nrog cov qej ntxiv los saib seb qhov no pab txhim kho koj li piv cov roj cholesterol. Noj 900 mg qej hmoov txhua hnub. Nco ntsoov tias koj nrog koj tus kws kho mob tham ua ntej vim qej tuaj yeem cuam tshuam nrog qee yam tshuaj, xws li cov ntshav ua kom yuag.
Qej tshuaj kuj tau pom tias txo qis qib triglyceride
Kauj Ruam 5. Xav txog kev noj tshuaj psyllium ntxiv
Koj nyob nraum tej zaum paub nrog psyllium raug siv los ua ntau qhov ua kom laxative. Tab sis, siv txhua hnub psyllium husk ntxiv (hauv cov hmoov, tshuaj ntsiav, lossis daim ntawv ci) tuaj yeem pab koj lub cev tawm ntau LDL roj cholesterol thiab triglycerides. Noj 2 teaspoons ntawm psyllium hmoov ib hnub thiab ua raws li cov chaw tsim khoom qhia.
Psyllium fiber yog cov fiber ntau soluble thiab tuaj yeem suav rau koj lub hom phiaj fiber ntau txhua hnub ntawm 25 txog 35 grams. 2 teaspoons ntawm psyllium muaj li ntawm 4 grams fiber
Lub tswv yim
- Koj qib HDL yuav tsum yog 60 mg/dL lossis siab dua thaum koj cov qib triglyceride cov ntshav ib txwm yuav tsum tsawg dua 200 mg/dL.
- Sim haus yim 8-ounce tsom iav dej ib hnub. Qhov no tuaj yeem pab koj lub cev tshem tawm cov pov tseg. Rau ntau yam, ntxiv txiv qaub, mint lossis dib txiav. Nco ntsoov nqa dej nrog koj thiab haus nws txhua hnub.
- Tsawg lossis tshem tawm cov khoom qab zib thiab khoom noj uas siv cov hmoov dawb los ntawm koj cov zaub mov noj. Zam tag nrho cov suab thaj ua tiav suav nrog dej qab zib, khoom qab zib, ncuav qab zib, ncuav qab zib, khoom qab zib
