对或错？鸡蛋，乳制品和肉对您不利

如果您被诊断出患有高胆固醇，是否应该从饮食中完全消除鸡蛋，肉和乳制品？不必要。减少您消耗的不健康脂肪量对于降低高胆固醇至关重要。

But you don’t have to completely rid your diet of eggs, meat, and dairy products to make it more cholesterol-friendly. You can incorporate these foods into your diet in a healthy way. The key to enjoying them all comes down to:

  • how you prepare these foods
  • how often you eat them
  • how often you substitute healthier options

Cholesterol usually has a negative connotation. But not all cholesterol is bad. There are two types of cholesterol:low-density lipoprotein (LDL)和高密度脂蛋白（HDL）. HDL cholesterol is known as “good” cholesterol. It helps to remove dangerous cholesterol from the blood so it can be eliminated by the body.

LDL is called “bad” cholesterol. When too much of it is present in the blood, it causes a buildup of plaque on the arterial walls in the heart and brain. When left untreated, this buildup of plaque can lead to:

Cholesterol serves vital functions for your body. It aids in important jobs such as:

  • making the outer coating of cells
  • making the bile acids to digest food
  • producing vitamin D and hormones

All of the cholesterol you need is produced naturally in the liver, according to the American Heart Association (AHA) . The remainder of the cholesterol in your body is derived from the food you eat. Cholesterol becomes a health hazard when too much of it is present in the blood.

对于某些人来说，遗传学会导致其肝脏产生过多的LDL（坏）胆固醇。高LDL胆固醇的贡献者一直在吃高的食物：

  • saturated fat
  • trans fat
  • cholesterol

Cholesterol is only present in animal products, including meat and dairy products.

According to the AHA, the optimal LDL level in the body is less than 100 mg/dL . A level of 130至159 mg/dl is considered borderline high. Since HDL (good) cholesterol is protective, a higher number is better. The ADA recommends an HDL of at least 60 mg/dL .

TheMayo Clinicrecommends those with high LDL cholesterol to limit their daily cholesterol intake to 200 mg or less. Keep this number in mind when planning your meals throughout the day. Read food labels carefully to make sure you don’t consume more than the recommended amount.

Eggs are thought to be taboo when it comes to the topic of cholesterol. However, multiple studies show that eggs are not evil. According to the克利夫兰诊所, eggs are high in:

  • antioxidants
  • protein
  • nutrients

The antioxidants in eggs have been associated with lower rates of:

  • cardiovascular disease
  • high blood pressure
  • cancer

Eating eggs in moderation, about4 to 6 eggs per week, is acceptable, even for people with high cholesterol, according to the Cleveland Clinic.Researchshows that people who eat eggs in moderation don’t show an increase in their cholesterol levels compared to those who eliminate eggs completely from their diet. The key is eating eggs in moderation.

Creating a healthy meal plan to maintain your cholesterol doesn’t mean you have to omit meat altogether. While some types of meat are high in saturated fat, there are plenty of leaner options.

You can safely include meat in your diet. It just depends on the type of meat you choose and how you prepare it. Select leaner cuts and smaller portions of meat (less than 3 ounces), such as:

  • lean beef: chuck, sirloin, or loin
  • lean pork cuts: the tenderloin or loin chop
  • lamb: cuts from the leg, arm, and loin
  • ground beef that’s made of 90 percent or higher lean meat
  • meats labeled “prime” mean they’re higher in fat; look for meats labeled “choice” or “select”

How you cook meat is just as important as the cut of meat. Don’t select a lean cut of pork tenderloin and then deep fry it or prepare a cream-based sauce to go with it. That negates the benefits of the lean cut of pork. Adopt these healthier cooking options:

  • Trim as much visible fat as possible before cooking.
  • Grill, broil, roast, and bake instead of frying.
  • Use a rack to catch fat drippings and juices while cooking.
  • Cook meat-based dishes, such as stew, a day in advance. Once refrigerated, the fat solidifies and rises to the top, which you can remove.

Consuming dairy products is known to have health benefits, especially in strengthening bones. Dairy products are high in:

  • calcium
  • potassium
  • vitamin D

Consuming whole-fat dairy products can have the unwanted health effect of increasing your LDL cholesterol levels. They are high in saturated fat and cholesterol. Replace them with healthier, low fat options including:

  • 1 percent milk or skim milk
  • low-fat cheeses such as low-fat cottage cheese, part-skim milk mozzarella, and ricotta
  • sorbet or sherbet
  • 低脂或无脂冷冻酸奶或冰淇淋
  • low-fat yogurt