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怎样才能自然降低低密度脂蛋白胆固醇？（英中）

February 9, 2021

How can you bring down LDL cholesterol naturally?
Originally Answered: How do I naturally lower my LDL cholesterol?

Not all LDL cholesterol comes from food. The majority is synthesized in your liver. The biggest factor is consumption of refined sugar, starchy food (potatoes, rice, pasta, bread and muffins etc.) and processed food. Whatever sugar is not stored in your liver and muscles as glycogen gets metabolized by the liver into triglycerides and LDL cholesterol. This ends up as fat in your abdominal fat and in your arteries causing hardening of your arteries.

I cut out sugar, starchy foods and wheat in 2001 and lost 50 pounds of weight in 3 months. So did my wife (she lost 50 pounds also). We never regained that lost weight, because we have been consistent about keeping refined sugar, starchy foods and processed food out of our diet. We follow a Mediterranean-type diet.

There are a number of healthy foods that will lower LDL cholesterol for you. 11 foods that lower cholesterol - Harvard Health. Oats, barley, nuts, egg plant and Okra, soy, fatty fish and fiber supplements (like psyllium husk). In addition the pectin content of apples, grapes, strawberries and citrus fruits helps to lower LDL cholesterol.

Pectin and fiber helps to reduce LDL cholesterol by interfering with the enterohepatic circulation of gallbladder fluid. Enterohepatic circulation - The end result is that more cholesterol is excreted in the patient’s stool and the LDL cholesterol in the blood is lowered.

The other factor beside paying attention to what you eat is to engage in regular physical exercise. This increases your protective HDL cholesterol and reduces the overall cholesterol ratio, the risk of getting a heart attack. What Is Cholesterol Ratio and Why Does It Matter?
Substitute saturated fat with olive oil. The monounsaturated fatty acids in olive oil have been shown to lower LDL cholesterol. Also substitute high fat milk products with low fat milk products. Eliminate all trans fat products from your diet (margarine, fast foods).

Here is my answer to your question: “How do I naturally lower my LDL cholesterol?” The biggest step, as mentioned above is to cut out refined sugar, starchy foods and processed food. But in addition as the Harvard Health letter stated, there are 11 other foods that can help to reduce LDL cholesterol. Pectin and fiber interfere with the enterohepatic circulation lowering LDL. But you must also pay attention to balancing LDL with HDL, which will lower your cardiovascular risk factor when you exercise regularly. Finally, get rid of trans fats (margarine and fast foods) and cut out high saturated fat foods (like milk products) with low saturated fat milk products.

怎样才能自然降低低密度脂蛋白胆固醇？

我如何自然地降低我的低密度脂蛋白胆固醇？

不是所有的低密度脂蛋白胆固醇都来自食物。大多数是在你的肝脏合成的。最大的因素是食用精制糖、淀粉类食物（土豆、大米、意大利面、面包和松饼等）和加工食品。当糖原被肝脏代谢成甘油三酯和低密度脂蛋白胆固醇时，任何糖都不会储存在肝脏和肌肉中。这最终成为腹部脂肪和动脉中的脂肪，导致动脉硬化。

我在2001年减少了糖、淀粉类食物和小麦，并在3个月内减轻了50磅的体重。我妻子也是（她也瘦了50磅）。我们再也没有恢复那减轻的体重，因为我们一直坚持把精制糖、淀粉类食品和加工食品排除在我们的饮食之外。我们遵循地中海式饮食。

有很多健康的食物可以降低你的低密度脂蛋白胆固醇。11种降低胆固醇的食物-哈佛健康。燕麦、大麦、坚果、茄子、秋葵、大豆、脂肪鱼和纤维补充剂（如木虱壳）。此外，苹果、葡萄、草莓和柑橘类水果中的果胶含量有助于降低低密度脂蛋白胆固醇。

果胶和纤维有助于降低低密度脂蛋白胆固醇干扰肝肠循环胆囊液。肠肝循环-最终的结果是更多的胆固醇在病人的粪便中排出，血液中的低密度脂蛋白胆固醇降低。

除了注意饮食之外，另一个因素就是经常进行体育锻炼。这会增加你的保护性高密度脂蛋白胆固醇，降低总胆固醇比率，心脏病发作的风险。胆固醇比率是多少？为什么它很重要？

用橄榄油代替饱和脂肪。橄榄油中的单不饱和脂肪酸可以降低低密度脂蛋白胆固醇。也可以用低脂奶制品代替高脂奶制品。从你的饮食中消除所有反式脂肪产品（人造黄油，快餐）。

以下是我对你的问题的回答：“我如何自然地降低我的低密度脂蛋白胆固醇？如上所述，最大的一步是减少精制糖、淀粉类食品和加工食品。但是除了哈佛健康信中提到的，还有11种食物可以帮助降低低密度脂蛋白胆固醇。果胶和纤维干扰肠肝循环降低低密度脂蛋白。但你也必须注意平衡低密度脂蛋白和高密度脂蛋白，这将降低你的心血管风险因素时，你经常锻炼。最后，去掉反式脂肪（人造黄油和快餐），用低饱和脂肪的奶制品去掉高饱和脂肪的食物（如奶制品）。