I健康英语：15种降低胆固醇的方式.docxVIP

Is your cholesterol higher than your doctor would like? The good news is that with a few lifestyle changes – and taking medication if necessary – you can significantly reduce your cholesterol in just six weeks. Even if your cholesterol levels are fine now, they tend to rise as we get older, so following these tips can help cut your risk of heart disease in future.你的胆固醇高于医生要求的水平吗？好消息是生活方式的改变-如果有必要的话吃药-你会明显的在六周内减少胆固醇。尽管你的胆固醇水平现在很好，当我们变老的时候胆固醇水平会上涨，因此遵循下面这些条有助于减少你未来患心脏病的风险。 1 porridge粥Start your day with a bowl of porridge. Oats (and barley) are both rich in beta glucan, a form of soluble fibre which helps bind cholesterol in the stomach and stops it from being absorbed.用一碗粥开启新的一天。燕麦（和大麦）都富有beta葡聚糖，可溶纤维的形式，有助于结合胃里的胆固醇并阻止它被吸收。2 almonds or walnuts杏或胡桃Snack on a handful of almonds or walnuts. Studies show that regular consumption of nuts can help lower cholesterol. Limit how many you eat though – nuts are high in calories, and being overweight is a risk factor for heart disease.以一把杏或胡桃为点心，研究表明有规律的消耗坚果有助于降低胆固醇。尽管要限制你吃多少-坚果高卡路里，超重是患心脏病的一个风险因素。3 Soya大豆Soya contains special proteins which change how the body regulates cholesterol. Studies show that eating just 15g soya protein per day (choose from soya milk, edamame beans, tofu or soya meat alternatives) can lower your cholesterol levels by around 6%.大豆包含特殊的会改变身体如何调节胆固醇的蛋白质。研究表明每天只吃15克的大豆蛋白质（选自大豆牛奶，日本青豆，豆腐或者可选择的豆类肉制品）会降低你大约6%的胆固醇水平。4 Soluble fibre可溶纤维Soluble fibre acts like a sponge to absorb cholesterol in the digestive tract. Good sources include fruits and vegetables, dried beans, oats and barley. Switching to high-fibre bread is an easy way to up your daily fibre intake.可溶纤维运作起来像一块海绵，会在消化区域吸收胆固醇。好的来源包括水果和蔬菜，干豆，燕麦和大麦。提到高纤维的面包，吃它是一种增加你日常纤维吸收的简单方式。5 Avocados鳄梨Avocados are packed with monounsaturated fat, which can help to increase the levels of HDL or good cholesterol in your blood, while simultaneously lowering levels of LDL or bad cholesterol. They also contain beta-sitosterol – a plant-based fat which helps reduces the am