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.

你的膽固醇高於醫生要求的水平嗎？好消息是生活方式的改變-如果有必要的話吃藥-你ni會hui明ming顯xian的de在zai六liu周zhou內nei減jian少shao膽dan固gu醇chun。盡jin管guan你ni的de膽dan固gu醇chun水shui平ping現xian在zai很hen好hao，當dang我wo們men變bian老lao的de時shi候hou膽dan固gu醇chun水shui平ping會hui上shang漲zhang，因yin此ci遵zun循xun下xia麵mian這zhe些xie條tiao有you助zhu於yu減jian少shao你ni未wei來lai患huan心xin髒zang病bing的de風feng險xian
粥

1 porridge

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.

用一碗粥開啟新的一天。燕麥（和大麥）都富有beta葡聚糖，可溶纖維的形式，有助於結合胃裏的膽固醇並阻止它被吸收。

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.

以一把杏或胡桃為點心，研究表明有規律的消耗堅果有助於降低膽固醇。盡管要限製你吃多少-堅果高卡路裏
，超重是患心髒病的一個風險因素。

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%.

大豆包含特殊的會改變身體如何調節膽固醇的蛋白質。研究表明每天隻吃15克的大豆蛋白質（選自大豆牛奶，日本青豆
，豆腐或者可選擇的豆類肉製品）會降低你大約6%的膽固醇水平。

4 Soluble fibre

可溶纖維

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(ke)溶(rong)纖(xian)維(wei)運(yun)作(zuo)起(qi)來(lai)像(xiang)一(yi)塊(kuai)海(hai)綿(mian)，會(hui)在(zai)消(xiao)化(hua)區(qu)域(yu)吸(xi)收(shou)膽(dan)固(gu)醇(chun)。好(hao)的(de)來(lai)源(yuan)包(bao)括(kuo)水(shui)果(guo)和(he)蔬(shu)菜(cai)，幹(gan)豆(dou)，燕(yan)麥(mai)和(he)大(da)麥(mai)。提(ti)到(dao)高(gao)纖(xian)維(wei)的(de)麵(mian)包(bao)，吃(chi)它(ta)是(shi)一(yi)種(zhong)增(zeng)加(jia)你(ni)日(ri)常(chang)纖(xian)維(wei)吸(xi)收(shou)的(de)簡(jian)單(dan)方(fang)式(shi)。

5 Avocados

鱷梨

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 amount of cholesterol absorbed from food.

鱷梨充滿單不飽和的脂肪，有助於增加高密度脂蛋白水平或‘好的’血液中的膽固醇，然而同時降低低密度脂蛋白水平或‘壞的’膽固醇。它們也包含beta穀茲醇-一種基於植物的脂肪有助於減少食物中吸收的膽固醇數量。

6 Beans and pulses

豆類

Beans and pulses are high in fermentable-fibre, which isn’t easily absorbed by the body. Once eaten, they bind to cholesterol in the digestive tract and are then expelled through waste. Studies show that consuming a cup of beans – like kidney, chickpea or butter beans – once a day can reduce cholesterol by as much as 10% in six weeks.

豆類有很高的可發酵的纖維，不容易被身體吸收。一旦吃了，它們結合在消化區域的膽固醇，然後被排出體外。研究表明消耗一杯大豆-像腰子，鷹嘴豆或棉豆-一天一次會在六周內減少10%的膽固醇。

7 omega-3

omega-3

The omega-3s (a type of polyunsaturated fat) found in oily fish like salmon, mackerel, herrings and sardines, is great for lowering cholesterol. Eat oily fish twice or three times a week for maximum benefits.

omega-3(一種多元不飽和脂肪的類型）在帶魚中發現例如鮭魚，馬鮫魚，鯡魚和沙丁魚，對降低膽固醇是極好的。每周吃兩次或三次帶魚會使你的身體最大化受益。

8 Green tea

綠茶

Green tea is packed with heart-healthy compounds that can help lower LDL cholesterol. If you don’t like the taste of the tea, take green tea extract capsules.

綠茶充滿有益心髒的複合物有益於降低低密度脂蛋白膽固醇。如果你不喜歡茶的味道，提取綠茶莢。

9 Drinking alcohol moderately

適度飲酒

Drinking alcohol moderately can raise levels of HDL 'good' cholesterol by as much as 10%. Women are advised to limit alcohol to one drink a day, while men can drink up to two a day.

適度飲酒會增加高密度脂蛋白‘好的’膽固醇水平達10%。女人被建議限製飲酒，每天一次

，然而男人可以每天喝兩次。

10 Cut back on saturated fat

減少飽和的脂肪

Saturated fats, found in fatty meat products, full-fat dairy and cakes, can raise bad cholesterol. Cut back on saturated fat but make sure you eat healthy fats too. Studies show that eating heart-healthy polyunsaturated and monounsaturated fats, such as olive, vegetable oils, nuts and avocados, can help improve your cholesterol levels.

飽bao和he的de脂zhi肪fang
，在zai多duo脂zhi肪fang的de肉rou製zhi品pin中zhong發fa現xian的de，充chong滿man脂zhi肪fang的de牛niu奶nai和he蛋dan糕gao，會hui增zeng加jia壞huai的de膽dan固gu醇chun。減jian少shao飽bao和he的de脂zhi肪fang但dan也ye要yao確que信xin你ni吃chi的de是shi健jian康kang的de脂zhi肪fang。研yan究jiu表biao明ming要yao吃chi有you益yi心xin髒zang的de多duo元yuan不bu飽bao和he脂zhi肪fang和he單dan飽bao和he脂zhi肪fang，例li如ru橄gan欖lan
，蔬shu菜cai油you，堅jian果guo和he鱷e梨li會hui有you助zhu於yu提ti高gao你ni的de膽dan固gu醇chun水shui平ping。

11 watch high-carb foods

關注高碳水化合物食物

It’s not just saturated fats you have to watch. According to researchers at Harvard University, eating high-carb foods, such as white bread and biscuits, can raise the risk of heart disease and diabetes as much as eating too much saturated fat.

你ni不bu僅jin要yao關guan注zhu飽bao和he的de脂zhi肪fang。根gen據ju哈ha佛fo大da學xue的de研yan究jiu者zhe，吃chi高gao碳tan水shui化hua合he物wu的de食shi物wu
，例li如ru白bai麵mian包bao和he餅bing幹gan會hui增zeng加jia患huan心xin髒zang病bing和he糖tang尿niao病bing的de風feng險xian就jiu像xiang是shi吃chi了le過guo多duo的de飽bao和he的de脂zhi肪fang。

12 plant compounds

植物複合物

Many supermarkets stock margarine-type spreads fortified with plant compounds known as stanols. Switching your usual butter or margarine to a special cholesterol-lowering brand could help reduce cholesterol by 7-10% over just three weeks.

許多超市存有人造奶油類型的用植物防擴散的複合物被稱為淄烷醇。會把你通常食用的黃油或人造奶油轉換為特殊的膽固醇-超過三周
，減少食用也有助於減少7%-10%的膽固醇。

13 Eating more vegetables and beans

吃更多的蔬菜和大豆

Eating more vegetables and beans and cutting back on saturated fat is a good way to lose weight – which is a good thing. Studies show that dropping just five to 10 pounds (two to five kilograms) can be enough to help reduce cholesterol.

吃更多的蔬菜和大豆減少飽和的脂肪是一種減肥的好的方法-也是一件好事。研究表明減重5到10磅（2到5千克）足夠幫助減少膽固醇。

14 exercise

鍛煉

While you’re watching your diet and trying to lose weight, why not increase the amount of exercise you do? Increasing your activity levels helps to lower bad cholesterol and raise good cholesterol by up to 10%. Even regular brisk walking is enough to benefit.

當你關注你的飲食並試著減肥的時候，為什麼不增加鍛煉的次數
？增加活動的次數

，有助於降低壞的膽固醇，增加好的膽固醇達10%。甚至有規律的快速走路足夠對你的健康有益。

15 Stop smoking

戒煙

Cigarettes contain a chemical called acrolein, which lowers levels of 'good' cholesterol and stops it from taking 'bad' cholesterol away from the arteries. Stop smoking and it’s not just your lungs that will benefit.

煙包含一種叫做丙烯醛的化學物質，降低‘好的’膽固醇水平並阻止它使‘壞的’膽固醇遠離動脈。戒煙不隻會使你的肺部受益。