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These Foods Help Lower Your Cholesterol
這些食物有助於降低膽固醇
Avoid foods high in saturated fat.
避開富含飽和脂肪的食物。
Saturated fat is the biggest contributor to elevated low-density lipoprotein, or LDL, cholesterol, says Scarlett Stussy, a registered dietitian and clinical nutritionist in Fort Worth, Texas.
德克薩斯州沃思堡的註冊營養學家兼臨床營養師斯嘉麗·斯圖西（Scarlett Stussy）說道，飽和脂肪是導致體內低密度脂蛋白膽固醇升高的最大原因。
Research suggests that limiting the amount of saturated fat you consume is associated with lower LDL cholesterol levels. "An easy way to do this is to swap out foods high in saturated fats with offerings high in unsaturated fats," she says. "Shoot for eating less than 7% of your daily calories from saturated fat."
研究表明，限制飽和脂肪的攝入量與體內低密度脂蛋白膽固醇水平降低有關。「很簡單，只要用高不飽和脂肪食物替換高飽和脂肪食物即可，」她說道。「儘量將從飽和脂肪中攝入的日卡路裡量控制在7%以下。」
Foods high in saturated fat include: Processed meats or those with visible fat, whole milk, cheese, and stick butter.
高飽和脂肪食物包括：加工肉或脂肪可見的肉類、全脂牛奶、奶酪和黃油棒。
Choose foods high in polyunsaturated and monounsaturated fats.
選擇多不飽和脂肪和單不飽和脂肪含量高的食物。
Consuming offerings that have polyunsaturated and monounsaturated fats instead of food with saturated fats can help lower LDL cholesterol and may decrease the risk of heart disease, says Alex Lewis, a registered dietitian and product marketing manager.
食用含多不飽和脂肪和單不飽和脂肪的食品而非含飽和脂肪的食品有助於降低低密度脂蛋白膽固醇，還有可能降低患心臟病的風險，持證營養學家、產品營銷經理艾力克斯·路易斯（Alex Lewis）說道。
Research suggests that total and LDL cholesterol can decrease by up to 12% when saturated fat is replaced by polyunsaturated fat in the diet, adds Jenna Bell, a registered dietitian. Bell is based in St. Petersburg, Florida. Consuming foods high in monounsaturated fats instead of saturated fats is also helpful for lowering cholesterol.
研究表明，當飲食中的飽和脂肪被多不飽和脂肪代替時，總膽固醇和低密度脂蛋白膽固醇最多可降低12%，佛羅裡達州聖彼得堡的持證營養學家潔娜·貝爾（Jenna Bell）補充道。食用富含單不飽和脂肪而非飽和脂肪的食物也有助於降低膽固醇。
Foods high in monounsaturated and/or polyunsaturated fats include: nuts and seeds, peanut butter, olives, albacore tuna, salmon, mackerel, sardines, nut butters, avocado oil, olive oil, safflower oil, and sunflower oil.
多不飽和脂肪和單不飽和脂肪含量高的食物包括：堅果和種籽、花生醬、橄欖、長鰭金槍魚、三文魚、鯖魚、沙丁魚、堅果黃油、牛油果油、橄欖油、紅花油和葵花籽油。
Also, stay away from trans fats.
同時，遠離反式脂肪。
In addition to foods high in saturated fat, you should refrain from eating offerings that have trans fats – processed foods made with partially hydrogenated vegetable oil, says Dr. Don Hensrud, editor of "The Mayo Clinic Diet" in Rochester, Minnesota.
明尼蘇達州羅切斯特市「梅奧診所飲食」的編輯唐·漢斯魯德（Don Hensrud）博士表示，除了避開高飽和脂肪食物外，您還應避開含有反式脂肪的食物——用部分氫化植物油製成的加工食品。
Removing partially hydrogenated oils from processed foods could prevent thousands of heart attacks and deaths each year, the FDA said. Partially hydrogenated oils are used to make some of these commercial products: crackers, cookies, pies and snack cakes.
美國食品與藥品監管局（FDA）表示，若能將加工食品中的部分氫化油消除，每年可預防數千起心臟病發作和死亡事件。部分氫化油常用於生產以下商品：餅乾、曲奇、派和零食蛋糕。