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【生活百科】四个方法让坏胆固醇变好

2017-09-14 07:37:23   中国青年网

郗昊

血液中的高密度脂蛋白胆固醇,俗称“好”胆固醇,能将附着在血管上的游离胆固醇带回肝脏,再将之代谢,有疏通、保护血管的功能,又被称为“血管清道夫”。日前,美国“每日健康网”总结了能提升好胆固醇的几种方法。

骑自行车 骑车被称为“黄金有氧运动”,尤其是进入更年期后的女性,2016年发表于《糖尿病与代谢》杂志上的研究提醒,使用自行车进行间歇性训练能显著提升她们体内好胆固醇的水平。

多吃鱼 美国克利夫兰诊所预防心脏病学家海赛姆·艾哈迈德表示,深海鱼中富含欧米伽3脂肪酸,曾有研究发现,地中海等地区人群摄入的欧米伽3脂肪酸更多,因而体内好胆固醇水平也更高。

适当喝葡萄酒 美国梅奥诊所曾发现,每周喝1高脚杯葡萄酒,有助于提升体内好胆固醇的水平。2016年,《影响因子》杂志在对1.1万名受访者调查后发现,适度饮酒有助于降低血液中甘油三酯的水平。

少吃糖 糖其实是升高血脂的隐形杀手,2015年《自然》杂志发表的研究显示,吃太多含糖食物,如蛋糕、曲奇,能降低体内好胆固醇水平。海赛姆·艾哈迈德建议,大家可用新鲜蔬果来代替甜味剂,还要少吃油炸食品,其中含有很多反式脂肪酸。

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