生活百科：健康生活系列之十二——如何降低胆固醇

Always consult a physician before attempting any exercise plan, or before changing your diet.

STEP 1 Limit fat intake and avoid trans fats 减少脂肪摄入 别吃反式脂肪

Read nutrition labels. Eat low fat foods, which contribute to your cholesterol more than anything else. Avoid trans fats – hydrogenated fats found in margarine, shortening, and many baked goods.

Less than 1% of your diet should be from trans fats.

STEP 2 Limit cholesterol intake 控制胆固醇摄入

Maintain a low-cholesterol diet, with no more than 300 milligrams of cholesterol per day.

Cholesterol is found only in food from animal sources.

STEP 3 Include fiber in your diet 在饮食中加入纤维

Eat high-fiber foods. Good sources of fiber include oats, dried beans, fruits, and vegetables.

STEP 4 Exercise 锻炼

Get plenty of exercise. Physical activity can increase HDL – good cholesterol – and lower LDL – bad cholesterol.

STEP 5 Consult your doctor 咨询医生

Ask your doctor about any additional steps you should take to lower your cholesterol, such as statin drugs or fish oil supplements.

STEP 6 Get blood lipid tests 进行血脂检查

Get regular blood lipid tests to track your progress.

In 2009, a study found a link between tail-chasing in dogs and high cholesterol.