Beat blood fat-total cholesterol T-CHOL (part 1)

The second bullet of the blood fat control diet strategy is here!
What I’m going to discuss today is "How to lower Total Cholesterol through diet“
Due to the large amount of information, this article is the first episode.

The first thing I want to bring for your reference is an article published in 2012 in"Nutrition, Metabolism and Cardiovascular Diseases"The large-scale study ─ "Low glycemic index diets and blood lipids". This paper belongs to meta-analysis of randomized controlled trials. The research design is very rigorous and the number of subjects is large, which is of high reference value. It contains data from 28 randomized clinical trials, and these trials are all exploring the effects of low GI and high GI diets on blood fat.

After research and statistics, the results show:
Ingest for at least 4 weeks, and at least one meal a day is a low GI mealThe Low GI diet group, compared to the High GI diet group,
Can significantly reduce T-CHOL (total cholesterol) and LDL(Bad cholesterol).
And if it isIncreasing the amount of fiber intake in the diet will strengthen the effect of improving blood fat.
In addition, the Low GI diet and High GI diet have no significant differences in the amount of HDL (good cholesterol) and TG (triglycerides), which will not affect the continued function of good cholesterol in the body.

(For those of you who are interested in GI value, please refer to the previous article:GI value? GL value?)

Therefore, I suggest that if you want to lower total cholesterol through diet, please

Eat more food with low GI value or slow down your eating rate(The same can also reduce the GI value).

forJust started diet adjustmentPeople:
It is recommended to start with a low GI meal a day, which is less likely to be unsustainable due to excessive changes in diet.
forAlready familiar with the adjustment of diet and nutrition ratioPeople:
It is recommended to try two to three meals a day as a low GI meal.