生活百科：健康饮食系列之二十六——减少有害胆固醇的摄入

STEP 1 Disrupt fat with exercise 通过锻炼瓦解脂肪

Use exercise to naturally disrupt the metabolism of fat. Eating less helps, but excess body fat will keep cholesterol up until you actually lose pounds by breaking a sweat. Moderate walking and workouts five days a week can raise good cholesterol by 10 percent.

The National Heart, Lung, and Blood Institute of the National Institutes of Health suggests everyone 20 and over should check their levels of bad cholesterol every five years.

STEP 2 Relax and reflect 放松 自省

Relax and reflect periodically, rather than give in to the high tension that constricts arteries and raises blood pressure. If you're constantly stressing out, consider making some long-term changes that will eliminate some of your stres for good.

STEP 3 Get good greens 吃优质蔬菜

Drink green tea, full of compounds that can help lower bad cholesterol. Eat leafy greens as well, for soluble fiber that sponges up cholesterol in the digestive tract.

STEP 4 Consume nuts 食用坚果

Consume nuts instead of cheese, meat, or croutons in salads. According to the Food and Drug Administration, a daily handful of 42.5 grams of nuts may reduce cholesterol and the risk of heart disease.

STEP 5 Substitute fish 以鱼代肉

Substitute meat with fish twice or three times weekly. Consuming fish can profoundly lower cholesterol and triglycerides.

STEP 6 Choose smart fats 选好脂肪

Select smart fats for your diet, substituting canola or olive oils for vegetable oil, butter, margarine, lard, or shortening. It's not merely fats, but the kind of fats you eat, that make the difference.

Eggs do not drastically increase cholesterol.

STEP 7 Take drugs to lower cholesterol 服用药物降低胆固醇

Take a cholesterol-lowering drug if you have evident cardiovascular risks. Beforehand, consider alternatives like niacin, bile acid resins, and fibrates.

STEP 8 Commit to win 做出承诺

Resolve to make changes, and live a healthy lifestyle. It's your life -- only you can make the changes to lower your bad cholesterol.

In 2010, researchers identified nearly 100 gene variants possibly linked to as much as one third of hereditary factors influencing cholesterol production.