如果你的胆固醇过高,有助你降低胆固醇的饮食方法就是食用低脂和低胆固醇的食物,多吃各种蔬菜和水果丶全谷类食品丶鱼类丶豆类和低脂或脱脂奶制品。
下面的食物表供你挑选健康的食品,并建议你多吃丶少吃或者不该吃什麽食物。
多吃 |
少吃或者不吃 |
脱脂或低脂奶制品 脱脂或低脂牛奶丶奶酪丶酸奶 (Fat-free or low-fat milk, cheese, yogurt) |
高脂肪和高胆固醇食物 全脂牛奶丶奶油丶冰淇淋丶牛油(黄油)丶蛋黄和全脂奶酪 (Whole milk, cream, ice cream, butter, egg yolksand full-fat cheese) |
鱼类 鳎鱼丶鳕鱼丶司啤丶三文鱼丶鲈鱼 (Sole, cod, sea bass, salmon, tilapia, anchovies) |
海鲜和贝类食品 鱿鱼丶乌贼丶墨鱼丶虾丶大虾丶干贝(带子) (Squid, cuttlefish, octopus, shrimp, prawns, scallops) |
瘦肉 去皮鸡胸肉和火鸡丶瘦猪肉,例如:肉眼,角 肉或法兰肉排 ( 炒牛肉 ) (Skinless chicken breast and turkey, pork loin, tenderloin, flank steak) |
内脏和肥肉 肝丶胰丶肾丶脑丶牛百叶丶鸭丶鹅丶鸽子丶鸡爪丶排骨丶牛尾丶炖牛肉 (Liver, sweetbreads, kidneys, brain, tripe, duck, goose, pigeon, chicken’s feet, spare ribs, oxtail, braised beef) |
黄豆制品 豆腐丶豆奶丶腐皮 (Tofu, soy milk, bean curd sheets) |
加工肉类 火腿丶中式香肠(腊肠)丶热狗丶燻肉 ( 烟肉 )丶腊肉 (Ham, Chinese sausages, hot dog wieners, bacon, preserved pork) |
高纤维豆类食品 黄豆丶黑豆丶绿豆丶豌豆丶四季豆(Soybeans, black beans, mung beans, peas, string beans) |
用蛋黄丶起酥油丶部份氢化油丶黄油或猪油制成的食物 月饼丶蛋挞丶用吉士忌廉做的糕点或布丁丶红豆包丶芋头包丶以及其它蛋糕 (Moon cakes, egg tarts, custards, red bean buns, taro buns, other pastries) |
全谷类食品 糙米丶麦片丶全麦面包丶燕麦片丶粟米丶大麦 (Brown rice, oatmeal, whole wheat bread oatmeal, millet, barley) |
用椰子油丶棕榈油和棕籽油做的食品 大部分加工食品,例如:曲奇饼丶蛋糕丶饼干和虾片 (Most processed foods such as cookies, cakes, crackers, prawn chips) |
水果和蔬菜 所有水果和蔬菜 (All kinds) |
油煎和油炸食品 炒饭丶春卷丶萝卜糕丶油条丶葱油饼 (Fried rice, spring rolls, turnip cake, Chinese doughnuts (you tiao), scallion pancakes) |
天然小吃 坚果类 (花生丶核桃丶杏仁丶腰果丶开心果丶 葵花籽)和干果类(李子干丶柿饼和杏脯干) (Nuts (peanuts, walnuts, almonds, cashews, pistachios, sunflower seeds), and dried fruits (plums, persimmons and apricots)) |
大部分快餐 炸薯条丶汉堡包丶炸鸡块丶炸鸡丶意大利薄饼(比萨) (French fries, hamburgers, chicken nuggets, fried chicken, pizza) |
胆固醇/甘油三酯的理想值:Healthy Cholesterol Level
总胆固醇 Total Cholesterol : | 200 mg/dL or lower |
坏胆固醇 LDL (bad) Cholesterol : | 100 mg/dL or lower |
好胆固醇 HDL (good) Cholesterol : | 60 mg/dL or higher |
甘油三酯 Triglycerides : | 150 mg/dL or lower |