Six ways to lower blood lipids

　　1.Two cups of green tea every day.

　　Drinking 2-3 cups of green tea or consuming 100-750 mg of green tea extract daily can help lower total cholesterol levels.

　　2. Eat mind-healthy foods.

　　A low-fat diet to control high blood pressure can help lower blood fat levels. This type of diet includes plenty of fruits and vegetables, whole grains, fish, poultry and low-fat dairy products and is very low in calories, saturated fat and cholesterol. A vegetarian diet also helps lower cholesterol levels.

　　3. Eat more high-fiber foods.

　　The American Heart Association states that when fiber intake is insufficient, 94% of cholesterol is reabsorbed by the body. Foods such as oatmeal, barley, prunes and beans are rich in soluble fiber, which helps flush some cholesterol out of the intestines.

　　4. Drink red wine often or Grape juice.

　　A University of California study found that a glass of red wine or grape juice a day can increase good cholesterol levels and lower bad cholesterol levels. Saponins in red grapes play a key role. Foods rich in saponins include soybeans and olive oil.

　　5. Reduce cholesterol intake.

　　Plant sterols in foods such as corn and soybean oil can prevent cholesterol absorption, reducing total cholesterol and bad cholesterol by 10% and 14% respectively. Consuming at least 1.3 grams of plant sterols per day (foods low in saturated fat and cholesterol) may reduce the risk of heart disease. In addition, multivitamins and fortified foods such as orange juice, bread and butter should be supplemented when necessary.

　　6. Eat more fish.

　　Fatty fish such as salmon and salmon are rich in omega-3 fatty acids, which lower triglyceride and bad cholesterol levels and increase good cholesterol levels. The American Heart Association recommends consuming at least 100 grams of fatty fish per week.