Iiamangile zikhula emthini.Ifoto nguJustin Sullivan / Getty Izithombe Uninzi lwethu lunokunyanga ngokwemvelo ukunyanga i-cholesterol ephezulu ukuba kunokwenzeka. Kodwa kuxhomekeke kwinqanaba le-cholesterol yakho, oogqirha abaninzi baya kukunika amayeza anjenge-statin. Iitatins zinokusebenza ngokunciphisa i-cholesterol kodwa zinokubangela iziphumo ebezingalindelekanga ezimbi kwabanye abantu. Okokuqala, Soloko umamela ugqirha wakho kwaye ungaze uyeke ukuthatha amayeza akho ngaphandle kokudibana nabo kodwa ubuze imibuzo ukuze uqonde kakuhle zonke iindlela ezinokuba luncedo ekwehliseni i-cholesterol yakho.
Olunye ukhetho kukunciphisa i-cholesterol ngendlela yendalo, oko kukuthi, ngento oyityayo. Ukuba kufuneka uye kunyango yenza njalo. Kodwa ukwenza utshintsho ekukhetheni ukutya kunokuba nefuthe elihle ekubuyiseni i-cholesterol yakho kuluhlu oluqhelekileyo.
Nazi ezinye iindlela ezinokubangela ukunciphisa i-cholesterol ekutyeni:
1. Oatmeal
I-oatmeal epheleleyo yokutya kukutya okungabizi kakhulu kwaye kunezibonelelo ezininzi zezempilo kubandakanya ukunciphisa i-cholesterol kodwa kunye noxinzelelo lwegazi, ukuzinzisa iswekile yegazi kunye nokubonelela ngefayibha ukukugcwalisa. I-Oatmeal iqulethe zombini ifayibha enyibilikayo kunye engenakunyibilika kodwa ifayibha enesinyibilikisi iqulethe into ebizwa ngokuba yi-beta-glucan, ebaluleke kakhulu ekuncedeni i-cholesterol ye-LDL esezantsi, uhlobo olubi, ngokuthintela ukufunxwa kwayo. Sebenzisa ii-oats ezindala ezijijelweyo, ioats zokupheka ezikhawulezayo okanye ii-oats ezisikiweyo zentsimbi njengoko ziqulathe ingqolowa iphelele. Gwema i-oatmeal yangoko nangoko njengoko ingathathelwa ngqolowa epheleleyo kwaye iintlobo ezininzi zinezongezelelo ezingeyomfuneko ezinje ngeswekile netyuwa.
2. Iiamangile kunye neePistachio
Ezi zixhobo zokunciphisa i-cholesterol ziqulethe izinto ezibalulekileyo zokulwa ne-cholesterol ephezulu. IiAlmonds zityebile kwi-oleic acid, i-omega-9 fatty acid ethintela ukufunxwa kwe-cholesterol ye-LDL kunye neeamangile ziqulathe i-amino acid arginine eyimfuneko ekwenzeni i-nitric oxide. I-nitric oxide iyanceda ukukhulula imithambo ukuze uxinzelelo lwegazi lwehliswe kwaye kuthintele iiplatelets zegazi ekuncamathiseleni kwimithambo yegazi enokubangela ukuba igazi lijiye likhokelele kuhlaselo lwentliziyo. Iipistachios zityebile kwi-monounsaturated fat kunye ne-antioxidants zombini enezinto eziphilileyo zentliziyo. Ngokudibeneyo, iiamangile kunye neepistachios zibonelela ngefayibha kunye nee-phytosterol ezinokuthintela ukufunxwa kwecholesterol yokutya. Kuba zombini zinamafutha aphezulu athetha ukuba ziikhalori ezingaphezulu, isuntswana losuku yonke into oyifunayo.
3. Ii-apile neeorenji
Ezi ziqhamo ziqhelekileyo zifunyenwe unyaka wonke ziqulathe i-cholesterol eyehlisa isithako esibizwa ngokuba yi-pectin. I-Pectin, ifayibha enyibilikayo inyibilika emanzini ukuze yenze ubunzima bejelatinous obamba i-cholesterol. I-cholesterol ebanjisiweyo ithintelwe ekufunxeni nasekubuyeni kwesibindi kwaye endaweni yoko yenziwa emzimbeni inceda i-cholesterol ye-LDL esezantsi. Ii-apile kunye neeorenji zikwanodidi lwee-antioxidants ezibizwa ngokuba yi-polyphenols ezinokunyusa i-HDL cholesterol, uhlobo olulungileyo, ngokunceda ukulwa ne-atherosclerosis, i-cholesterol eyongezelelekileyo kunye nezinye izinto ezinamafutha kwiindonga zomthambo. Uya kufumana ngakumbi izibonelelo zokunciphisa i-cholesterol ngokutya i-apula yonke (kunye nesikhumba) okanye i-orange ngokuchasene nokusela ijusi yabo. 
Iziqhano zekonofile.Ifoto ngu-SAUL LOEB / AFP / Getty Izithombe
4. Igalikhi
Uhlalutyo lweemeta lwakutsha nje Uphononongo lubonise ukuba igalikhi ibonakala ngathi ibalulekile eklinikhi ekunciphiseni i-cholesterol yegazi iyonke kunye nokuphucula kancinci i-cholesterol ye-HDL. Igalikhi inesakhono esimangalisayo sokuthintela ukuhlanganiswa kwe-cholesterol kunye nokucinezela i-LDL oxidation. Ikwabonakalise ezinye iimpawu zentliziyo yokunciphisa uxinzelelo lwegazi kunye nokudityaniswa kweplatelet. I-Garlic ikhuselekile ngokubanzi kwaye iyanyamezeleka ukuba isetyenziselwe uninzi lwabantu kodwa inokubangela incasa yegalikhi okanye ukuphefumla ngeziphumo ebezingalindelekanga zesisu. Sebenzisa igalikhi entsha xa upheka kwaye udibane nogqirha wakho xa usebenzisa isicatshulwa segalikhi.
5. I-Blyl Psyllium
Le mifuno ifumaneka kumakhoba embewu kunye ne-laxative Metamucil. Yenzelwe ukuba isetyenziswe njenge-laxative kodwa ikwatsho ukunciphisa umngcipheko wesifo sentliziyo ngokunyanga i-cholesterol ephezulu kunye noxinzelelo lwegazi. Abo banecholesterol ephezulu ethambileyo ukuya kumodareyitha babonakala bexhamla kakhulu xa kuncitshiswa amanqanaba e-cholesterol kwaye iyasebenza kakhulu xa ithathwa ngokutya ngamaxesha okutya. Sebenzisa i-blond psyllium (Metamucil) kunokwenza ukuba kuncitshiswe idosi yokunciphisa amayeza e-cholesterol. I-Blyl psyllium iqulethe ifayibha enyibilikayo kwaye isebenza ngokubamba i-bile acid ngaphakathi kwamathumbu ikhuphe ibangela ukuba isibindi sithathe i-cholesterol engaphezulu ye-LDL egazini.
6. Iflakisi
I-flaxseed ethobekileyo inokuba yindawo enamandla ekulweni i-cholesterol ephezulu. Iipropathi ezonyusa impilo yeflakisi ngumxholo wayo osisityebi we-omega-3 kunye nokuxinana okuphezulu kwe-lignin kunye nefayibha enyibilikayo. Uphando lubonakalisile ukuba iflakisi kubonakala kunciphisa i-cholesterol iyonke kunye ne-cholesterol embi okanye i-LDL. Akubonakali ngathi kunefuthe elikhulu ekwandiseni i-HDL, i-cholesterol elungileyo. Iflakisi inokuthengwa iphelele okanye umhlaba. Inokusetyenziswa kwiindlela ezahlukeneyo zokupheka zokufefa kwiyogathi, ismoothie, exutywe kwizitya zenyama okanye kubhakwe kwisonka nakwiimuffins. 
Amagqabi eti entsha asandula ukukhiwa.Ifoto nguChris McGrath / Getty Izithombe
7. Iti eluhlaza
Iqhele ukusetyenziswa njengesiselo kule mveliso ivela kwisityalo seCamellia sinensis kwaye isicatshulwa sinokwenziwa kumagqabi. Izifundo ezahlukeneyo zesifo, zeklinikhi kunye novavanyo ibonakalise unxibelelwano oluqinisekileyo phakathi kokusetyenziswa kweti eluhlaza kunye nempilo yentliziyo ngokusebenza kwayo kunyango lwe-cholesterol ephezulu. I-polyphenol ephambili ebandakanyeka kwisiphumo esihle seti eluhlaza kumanqanaba eepid ziicatechins. IiCatechins zithintela ii-enzymes eziphambili ezichaphazelekayo kwi-lipid synthesis kunye nokunciphisa ukufakwa kwamathumbu emathunjini emathumbu ngaloo ndlela kunciphisa amanqanaba e-cholesterol egazini. Brew ikomityi yeti eluhlaza namhlanje kwaye wonwabe kwiziphumo zempilo ezinokuba nazo.
8. Iimbotyi neelentile
Okokugqibela kuluhlu kodwa kungaphelelanga apho, ezi zimbotyi zigcwele ifayibha zigcwele ifayibha enyibilikayo, umhlobo wethu ekuncedeni ukunciphisa i-cholesterol ye-LDL. Iibhontshisi kunye neelentile ziyavutshelwa kwikholoni ethintela imveliso ye-cholesterol kunye nokufakwa. Ziye ziqulathe uluhlu lwee-phytochemicals ezithintela ukwanda kwamatye okubangela i-atherosclerosis. Amanqatha asezantsi, ayindlela esempilweni yeprotheni yezilwanyana equlathe amafutha angenamandla kangako kwaye anokusetyenziswa kukutya okwahlukeneyo ukusuka kwiisuphu ukongeza kwilayisi okanye ngaphakathi kwi-burrito.
Ugqirha Samadi yibhodi eqinisekisiweyo ye-urologic oncologist eqeqeshwe kutyando oluvulekileyo nolwemveli lwasekhaya kwaye yingcali yotyando lwerobhothi. Ungusihlalo we-urology, inkosi yoqhaqho lwe-robotic kwisibhedlele i-Lenox Hill kunye nonjingalwazi we-urology e-Hofstra North Shore-LIJ School of Medicine. Ungumbhaleli kwezonyango kwiQela lezeMpilo le-Fox News Channel. Funda ngakumbi kwi roboticoncology.com . Ndwendwela uGqirha Samadi blog kwi SamadiMD.com . Landela uGqirha Samadi Twitter , I-Instagram , IPinterest , kunye Facebook .
