[健康X飲食X血脂肪] 遠離壞膽固醇LDL 大進擊!!!(下)

<圖片摘自fllickr>

各位讀者好久不見~
這次是接連上一篇文章的  進 階 版  !!!
要來給大家一些關於選擇食物上的建議嚕~
內容會盡量精簡讓大家易於閱讀
以下分別將一些比較具有代表性的研究結果羅列出來：

長期攝取低脂飲食 相較於高脂飲食或是控制組 皆能使LDL較為降低
《Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis.》 JAMA. 2016

全穀類飲食能分別顯著降低LDL及t-CHL0.09 mmol/L及0.12 mmol/L
《Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies.》 Am. J. Clin. Nutr. 2015

為人熟悉的DASH飲食(The Dietary Approach to Stop Hypertension) 不只能降低血壓 也同時能顯著降低LDL約0.10 mmol/L
《Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.》 Br. J. Nutr. 2015

每日攝取>3g的燕麥beta葡聚醣(多醣體)至少2周 將分別顯著降低LDL及t-CHL約0.25 mmol/L及0.30 mmol/L
《Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials.》Am. J. Clin. Nutr. 2014

每日攝取>7g的大麥beta葡聚醣(多醣體)至少4周 將分別顯著降低LDL及non-HDL-C約0.25 mmol/L及0.31 mmol/L
《A systematic review and meta-analysis of randomized controlled trials of the effect of barley β-glucan on LDL-C, non-HDL-C and apoB for cardiovascular disease risk reduction.》 Eur J Clin Nutr. 2016

每日攝取約130g的乾燥豆類(Dietary pulses: 一般豆類、豌豆、鷹嘴豆、扁豆) 將顯著降低LDL約0.17 mmol/L
《Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.》 Canadian Medical Association Journal. 2014

每日攝取約400g的花椰菜類就可達到降低LDL的趨勢 

若攝取含有高glucoraphanin(蘿蔔苷)的花椰菜類 將顯著降低LDL約5~7%

《Diet rich in high glucoraphanin broccoli reduces plasma LDL cholesterol: Evidence from randomised controlled trials.》 Mol Nutr Food Res. 2015

長期攝取含有低飽和脂肪的植物油 會使LDL降低約0.09 mmol/L
相較之下 長期食用棕櫚油反而會輕微使LDL上升

《Palm Oil Consumption Increases LDL Cholesterol Compared with Vegetable Oils Low in Saturated Fat in a Meta-Analysis of Clinical Trials.》 J. Nutr. 2015

上面已經把對於降低LDL較為有效的飲食方式以藍字標記
但這次筆者就不做總結了~
因為筆者理解大家的生活飲食還是想要有一些變化性
所以......
就請大家把以上的觀念放在腦中
想到時 就嘗試為自己的飲食健康做一些調整吧~!