胆固醇 - 尤其是cholesterol found in certain foods we eat- 长期以来一直被误解，甚至被恶棍。
一次，我们被告知要避免胆固醇富含胆固醇的食物，因为据信它们会增加我们的血液胆固醇和冠心病，中风和2型糖尿病的风险。Remember all those yellow egg yolks that we threw away?
However, research has found that some high-cholesterol foods may not raise our risks at all.
Still, this doesn’t mean you can go crazy on things like hamburgers, French fries and milk shakes. Here’s why.
切入胆固醇混乱
“我们以前以为饮食胆固醇引起了高血胆固醇，但我们发现饱和脂肪和反式脂肪actually have more of an effect on blood cholesterol than dietary cholesterol does,” said with吉娜·泰耶（Gina Thayer），一名注册营养师主頁(欢迎您)横幅健康中心in Colorado. “What you should really watch out for are foods high in saturated and trans fats, as these can boost the level of LDL cholesterol, or ‘bad cholesterol,’ in your blood, which can increase your risks.”
[[对胆固醇感到好奇？了解更多关于好与坏的信息。]
Thayer指出的另一项注意是，我们体内的大多数胆固醇是由我们的肝脏产生的，而不是食物。她说：“您的身体将使执行关键功能所需的胆固醇数量，例如制造激素，维生素D和胆汁酸。”“胆固醇并不是我们饮食中所需的营养素，但是只要您注意所吃的胆固醇富含胆固醇的食物，就可以安全。”
为了帮助您浏览杂货店，Thayer分享了两个高胆固醇食品的清单：饮食中的胆固醇食品以及您应该避免的。
3种高胆固醇食品可以增加饮食
蛋
One whole egg取决于其大小，平均约215毫克（Mg）的胆固醇，但是蛋白质的卵子来源。但是好消息是，许多营养师都认为鸡蛋可以成为健康饮食的一部分。蛋黄含有所有维生素(except vitamin C) and are considered a good source of vitamins A, D, E, K, B1, B2, B5, B6, B9 and B12.
泰耶说：“将蛋黄限制在每周两到四个可以帮助将饮食中的胆固醇摄入保持在健康范围内。”“您可以使用1个蛋黄和两个蛋清制成带有大量蛋白质的炒鸡蛋，但胆固醇较少。”
Salmon and other fatty fish
“鲑鱼含有约70毫克的4盎司胆固醇。圆角，但富含omega-3脂肪酸，一种心脏健康的脂肪和蛋白质，”泰耶说。
The American Heart Association recommends吃肥鱼like salmon, tuna, trout and mackerel twice a week.
虾
海洋的另一个朋友虾含有胆固醇，但它还含有抗氧化剂和omega-3脂肪酸。泰耶说：“这也是瘦蛋白质的重要来源，是最好的来源或碘之一，是脑健康和甲状腺功能的重要矿物质。”3盎司。食用约有约166毫克的胆固醇。
3种高胆固醇食品以避免
Fast food
还记得汉堡包，薯条和早期的摇动吗？目前可能会尝起来很美味，但是这样的快餐是high in saturated fat, trans fat, refined carbohydrates, added sugar and salt.
Eating fast food is a major risk factor for numerous chronic conditions like heart disease, diabetes and obesity.
像肝脏这样的器官肉
“Liver, gizzards and other organ meats are very high in cholesterol (each chicken liver has about 250 mg cholesterol), and don’t really provide a lot of nutritional value,” Thayer said. “Unless you really love liver, limiting your intake is a good idea.”
全脂乳制品
牛奶，奶酪，酸奶和奶油等全脂乳制品含有饱和脂肪和反式脂肪。奶酪的钠也往往很高，美国人每天都会得到太多的钠。
Instead of cream-based products, consider switching to low-fat, plant-based or油基替代品。
记住：一切适度
好消息是，胆固醇不再是一个漫长的恐怖词。饮食中的胆固醇适量，对大多数人的血液胆固醇的影响最小。
适量的所有食物都非常重要。这样做的主要原因是，您不必感到被剥夺您真正喜欢的食物。
“When you give up your favorite foods for health reasons (usually weight loss), the eventual result is that you will want to eat those foods again at some point,” Thayer said. “You’re much more likely to overeat those foods when you finally allow yourself to have them.”
改变你的思维方式,包括所有的食物是healthy in moderation gives you freedom to listen to your body and trust that you can nourish it when you’re hungry but also stop eating when you’re satisfied.
泰耶说：“食物是一个生活质量的问题 - 我们有味蕾，以便我们可以享受自己的饮食。”
与您的医疗保健提供者交谈
If you’re not sure where to start with a healthy eating plan,vwin.comac德赢官方首页 寻求帮助或与注册营养师交谈，他们可以自定义与您的目标一起使用的饮食。
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