These Foods Help Lower Your Cholesterol 

这些食物有助于降低胆固醇

Avoid foods high in saturated fat. 

避开富含饱和脂肪的食物。 

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. 

德克萨斯州沃思堡的注册营养学家兼临床营养师斯嘉丽·斯图西（Scarlett Stussy）说道，饱和脂肪是导致体内低密度脂蛋白胆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，限制饱和脂肪的摄入量与体内低密度脂蛋白胆固醇水平降低有关。“很简单，只要用高不饱和脂肪食物替换高饱和脂肪食物即可，”她说道。“尽量将从饱和脂肪中摄入的日卡路里量控制在7%以下。” 

Foods high in saturated fat include: Processed meats or those with visible fat, whole milk, cheese, and stick butter. 

高饱和脂肪食物包括：加工肉或脂肪可见的肉类、全脂牛奶、奶酪和黄油棒 

Choose foods high in polyunsaturated and monounsaturated fats. 

选择多不饱和脂肪和单不饱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. 

食用含多不饱和脂肪和单不饱和脂肪的食品而非含饱和脂肪的食品有助于降低低密度脂蛋白胆固醇，还有可能降低患心脏病的风险，持证营养学家、产品营销经理艾力克斯·路易斯（Alex Lewis）说道。

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，当饮食中的饱和脂肪被多不饱和脂肪代替时，总胆固醇和低密度脂蛋白胆固醇最多可降低12%，佛罗里达州圣彼得堡的持证营养学家洁娜·贝尔（Jenna Bell）补充道。食用富含单不饱和脂肪而非饱和脂肪的食物也有助于降低胆固醇。 

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. 

多不饱和脂肪和单不饱和脂肪含量高的食物包括：坚果和种籽、花生酱、橄榄、长鳍金枪鱼、三文鱼、鲭鱼、沙丁鱼、坚果黄油、牛油果油、橄榄油、红花油和葵花籽油。 

Also, stay away from trans fats. 

同时，远离反式脂肪。

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. 

明尼苏达州罗切斯特市“梅奥诊所饮食”的编辑唐·汉斯鲁德（Don Hensrud）博士表示，除了避开高饱和脂肪食物外，您还应避开含有反式脂肪的食物——用部分氢化植物油制成的加工食品。 

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. 

美国食品与药品监管局（FDA）表示，若能将加工食品中的部分氢化油消除，每年可预防数千起心脏病发作和死亡事件。部分氢化油常用于生产以下商品：饼干、曲奇、派和零食蛋糕。