Cholesterol 膽固醇 Dr. Hildemar Santos 山度士醫生 Assistant Professor Loma Linda University School of Public Health Former Director of Lifestyle Management Centre 健康生活促進中心 TWAH - HKAH 荃灣港安醫院, 香港港安醫院
IMMEDIATE HELP NOW
High Risk Individuals 高危人士 Zero fat diet (1-2 months) 零脂肪 ( 一至兩個月 ) Garlic 大蒜 Gingko biloba 白果 Aspirin 阿斯匹靈 Water 水 8-10 servings of fruits and vegetables 8-10 份水果和蔬菜 Daily intake of legumes(beans) and whole grains 每天攝取豆科植物 ( 豆類 ) 和穀類
低脂 前 後
高蛋白質 前 後
如果你將阿斯匹靈代替芝士漢堡做午餐, 可防止心臟病 "
HDL and Exercise 高密度膽固醇和運動 Exercise is one of the main activities that can raise HDL cholesterol 運動是其中一種能提升高密度膽固醇的活動 Walking one mile each 14 min can increase HDL by 9% (Cooper, 2003) 於 14 分鐘內步行 1 英里能提升高密度膽固醇達 9%
Raising i HDL Exercise Stop smoking Diet Losing weight
Immediate Help Mention two things to help a person to avoid a heart attack right now:
How to lower your cholesterol naturally?
Cholesterol o and Weight 膽固醇與體重 For every 10 pounds of weight loss, cholesterol drops by 5% 體重每降低 10 磅, 膽固醇下降 5%
膽固醇及牛油果 Cholesterol and Avocados Cholesterol and Avocado Diet 0-2 Chol HDL 0.0 Amo ount of Ch hange Chol and HDL -4-6 -8-10 -12-4.9 49-8.2 AHA Avocado -14-16 -13.9 JADA, July, 1997, pg. s38 合桃及美洲合桃都有同樣的結果 Similar results for Walnuts and Pecans
膽固醇及牛油果 Cholesterol and Avocados Brisbane, Australia Daily avocado for 3 weeks Drop cholesterol by 8% Increased HDL by 15% 1/2 avocado for small frame people 1.5 avocado for big size people JADA, July, 1997, pg. s38 合桃及美洲合桃都有同樣的結果 Similar results for Walnuts and Pecans
Macadamia Nuts and Cholesterol 夏威夷果仁和膽固醇 Dr. Garg - Australia (4 wks Macadamia Study - 2003) 澳洲研究進行 4 星期的夏威夷果仁研究 Total cholesterol drop by 3% 總膽固醇下降 3% LDL by 5.3% 低密度膽固醇下降 5.3% HDL increased by 8% 高密度膽固醇上升 8% About 12-2020 nuts/day 每天大約 12-2020 顆 No change in BMI 身體質量指數不變
不同種類果仁對低密度脂肪的對比 阿月渾子薄殼胡桃 榛子夏威夷果仁 胡桃杏仁花生 實驗對象有高膽固醇
Anti - Cholesterol Fibers 抗膽固醇纖維 黏稠的纖維 燕麥, 大麥, 車前子, 豆類, 茄子, 秋葵植物蛋白質 黃豆, 豆, 青豆 植物固醇 植物人造黃油 果仁杏仁
Plant Based Foods Lower Blood /dl) Levels (mg/ line holesterol L from basel LDL Ch Change Cholesterol Levels 植物為本的食物能降低膽固醇 0 * A low saturated fat diet plus vegetables, legumes, -5-7.00 and whole grains were most effective in lowering LDL -10 cholesterol levels. -13.80-15 n=120, 4 week feeding study Low fat diet 低脂膳食 Low fat + veg, legumes, & w. grains 低脂加蔬菜 豆莢及全穀物 一個低飽和脂肪加上蔬菜 豆莢和全穀物的膳食最能有效地降低低密度膽固醇 Annals of Internal Medicine, 142:725-33, May 3, 2005
其他幫助 Oh Other Help? 植物化合物 - 黃豆降膽固醇 9% Phytochemicals Soybean Chol 9% 紅米 - 降膽固醇 10% Red Yeast Rice - Chol 10% 菸鹼酸 - 降膽固醇 10%, 提升高膽固醇 15-30% Niacin 1-3g - Chol 10%, HDL 15-30% (Diabetes be careful)
其他幫助 Other Help? 可溶性纖維 - 果膠, 燕麥降膽固醇 10% Soluble Fiber gar gum, citrus pectin, oat bran, arabic gum, metamucil - Chol 10% 提子乾 Raisins Chol 8% 膽固醇下降 8%(84 g/day - 3oz/day - 4 wks) 大麥 大麥 Barley - Chol 10%, LDL 17.4% HDL same 膽固醇下降 10%, 壞膽固醇下降 17.4%
其他幫助 Oh Other Help? 綠茶 Green Tea - LDL, HDL 壞膽固醇下降, 好膽固醇上升 菊芋 Artichoke - Chol, LDL 膽固醇下降 印度的木苦沒藥樹抽取物 Gugulipid id - Chol 25%, HDL 15% (25mg 3 x day) 膽固醇下降 25%, 好膽固醇上升 15%
蒜頭及洋蔥 Garlic and Onion Consumption and Cholesterol 蒜頭 Garlic 洋蔥 Onion 膽固醇 三酸甘油脂 Cholesterol l Ti Triglycerides id 50g/wk 600g/wk 159 mg/dl 52 mg/dl 10g/wk 200g/wk 172 mg/dl 75 mg/dl No No 208 mg/dl 109 mg/dl Sainani et al, 1979
選擇水果和蔬菜, 除去不健康的高脂食物
How to lower cholesterol? l? One prize for each right answer:
Taiwan Health Tour 台灣健康之旅 Newstart April 26 - May 2 新起點 4 月 26 至 5 月 2 日
膽固醇 270 Cholesterol1 正常水平 =150-200mg% 250 230 Cholesterol2 210 190 170 150 130 110 A B C D E F G H I J K L M N O
三脂甘油 330 Triglycerides 50-150 mg/dl 280 正常水平 50-150 mg% 230 180 130 80 30 A B C D E F G H I J K L M N O
低密度膽固醇 190 170 150 130 110 90 70 50 正常水平 <100mg LDLC 30 A B C D E F G H I J K L M N O
吃少一點, 多運動, 再將一些瘦的基因轉移到你的基因 "