Is your cholesterol higher than your doctor would like? The good news is that with a few lifestyle changes – and taking medication if necessary – you can significantly reduce your cholesterol in just six weeks. Even if your cholesterol levels are fine now, they tend to rise as we get older, so following these tips can help cut your risk of heart disease in future.

你的胆固醇高于医生要求的水平吗？好消息是生活方式的改变-如果有必要的话吃药-你会明显的在六周内减少胆固醇。尽管你的胆固醇水平现在很好，当我们变老的时候胆固醇水平会上涨，因此遵循下面这些条有助于减少你未来患心脏病的风险
粥

1 porridge

Start your day with a bowl of porridge. Oats (and barley) are both rich in beta glucan, a form of soluble fibre which helps bind cholesterol in the stomach and stops it from being absorbed.

用一碗粥开启新的一天。燕麦（和大麦）都富有beta葡聚糖，可溶纤维的形式，有助于结合胃里的胆固醇并阻止它被吸收。

2 almonds or walnuts

杏或胡桃

Snack on a handful of almonds or walnuts. Studies show that regular consumption of nuts can help lower cholesterol. Limit how many you eat though – nuts are high in calories, and being overweight is a risk factor for heart disease.

以一把杏或胡桃为点心，研究表明有规律的消耗坚果有助于降低胆固醇。尽管要限制你吃多少-坚果高卡路里，超重是患心脏病的一个风险因素。

3 Soya

大豆

Soya contains special proteins which change how the body regulates cholesterol. Studies show that eating just 15g soya protein per day (choose from soya milk, edamame beans, tofu or soya meat alternatives) can lower your cholesterol levels by around 6%.

大豆包含特殊的会改变身体如何调节胆固醇的蛋白质。研究表明每天只吃15克的大豆蛋白质（选自大豆牛奶，日本青豆，豆腐或者可选择的豆类肉制品）会降低你大约6%的胆固醇水平。

4 Soluble fibre

可溶纤维

Soluble fibre acts like a sponge to absorb cholesterol in the digestive tract. Good sources include fruits and vegetables, dried beans, oats and barley. Switching to high-fibre bread is an easy way to up your daily fibre intake.

可溶纤维运作起来像一块海绵，会在消化区域吸收胆固醇。好的来源包括水果和蔬菜，干豆，燕麦和大麦。提到高纤维的面包，吃它是一种增加你日常纤维吸收的简单方式。

5 Avocados

鳄梨

Avocados are packed with monounsaturated fat, which can help to increase the levels of HDL or 'good' cholesterol in your blood, while simultaneously lowering levels of LDL or 'bad' cholesterol. They also contain beta-sitosterol – a plant-based fat which helps reduces the amount of cholesterol absorbed from food.

鳄梨充满单不饱和的脂肪，有助于增加高密度脂蛋白水平或‘好的’血液中的胆固醇，然而同时降低低密度脂蛋白水平或‘坏的’胆固醇。它们也包含beta谷兹醇-一种基于植物的脂肪有助于减少食物中吸收的胆固醇数量。

6 Beans and pulses

豆类

Beans and pulses are high in fermentable-fibre, which isn’t easily absorbed by the body. Once eaten, they bind to cholesterol in the digestive tract and are then expelled through waste. Studies show that consuming a cup of beans – like kidney, chickpea or butter beans – once a day can reduce cholesterol by as much as 10% in six weeks.

豆类有很高的可发酵的纤维，不容易被身体吸收。一旦吃了，它们结合在消化区域的胆固醇，然后被排出体外。研究表明消耗一杯大豆-像腰子，鹰嘴豆或棉豆-一天一次会在六周内减少10%的胆固醇。

7 omega-3

omega-3

The omega-3s (a type of polyunsaturated fat) found in oily fish like salmon, mackerel, herrings and sardines, is great for lowering cholesterol. Eat oily fish twice or three times a week for maximum benefits.

omega-3(一种多元不饱和脂肪的类型）在带鱼中发现例如鲑鱼，马鲛鱼，鲱鱼和沙丁鱼，对降低胆固醇是极好的。每周吃两次或三次带鱼会使你的身体最大化受益。

8 Green tea

绿茶

Green tea is packed with heart-healthy compounds that can help lower LDL cholesterol. If you don’t like the taste of the tea, take green tea extract capsules.

绿茶充满有益心脏的复合物有益于降低低密度脂蛋白胆固醇。如果你不喜欢茶的味道，提取绿茶荚。

9 Drinking alcohol moderately

适度饮酒

Drinking alcohol moderately can raise levels of HDL 'good' cholesterol by as much as 10%. Women are advised to limit alcohol to one drink a day, while men can drink up to two a day.

适度饮酒会增加高密度脂蛋白‘好的’胆固醇水平达10%。女人被建议限制饮酒，每天一次，然而男人可以每天喝两次。

10 Cut back on saturated fat

减少饱和的脂肪

Saturated fats, found in fatty meat products, full-fat dairy and cakes, can raise bad cholesterol. Cut back on saturated fat but make sure you eat healthy fats too. Studies show that eating heart-healthy polyunsaturated and monounsaturated fats, such as olive, vegetable oils, nuts and avocados, can help improve your cholesterol levels.

饱和的脂肪，在多脂肪的肉制品中发现的，充满脂肪的牛奶和蛋糕，会增加坏的胆固醇。减少饱和的脂肪但也要确信你吃的是健康的脂肪。研究表明要吃有益心脏的多元不饱和脂肪和单饱和脂肪，例如橄榄，蔬菜油，坚果和鳄梨会有助于提高你的胆固醇水平。

11 watch high-carb foods

关注高碳水化合物食物

It’s not just saturated fats you have to watch. According to researchers at Harvard University, eating high-carb foods, such as white bread and biscuits, can raise the risk of heart disease and diabetes as much as eating too much saturated fat.

你不仅要关注饱和的脂肪。根据哈佛大学的研究者，吃高碳水化合物的食物，例如白面包和饼干会增加患心脏病和糖尿病的风险就像是吃了过多的饱和的脂肪。

12 plant compounds

植物复合物

Many supermarkets stock margarine-type spreads fortified with plant compounds known as stanols. Switching your usual butter or margarine to a special cholesterol-lowering brand could help reduce cholesterol by 7-10% over just three weeks.

许多超市存有人造奶油类型的用植物防扩散的复合物被称为淄烷醇。会把你通常食用的黄油或人造奶油转换为特殊的胆固醇-超过三周，减少食用也有助于减少7%-10%的胆固醇。

13 Eating more vegetables and beans

吃更多的蔬菜和大豆

Eating more vegetables and beans and cutting back on saturated fat is a good way to lose weight – which is a good thing. Studies show that dropping just five to 10 pounds (two to five kilograms) can be enough to help reduce cholesterol.

吃更多的蔬菜和大豆减少饱和的脂肪是一种减肥的好的方法-也是一件好事。研究表明减重5到10磅（2到5千克）足够帮助减少胆固醇。

14 exercise

锻炼

While you’re watching your diet and trying to lose weight, why not increase the amount of exercise you do? Increasing your activity levels helps to lower bad cholesterol and raise good cholesterol by up to 10%. Even regular brisk walking is enough to benefit.

当你关注你的饮食并试着减肥的时候，为什么不增加锻炼的次数？增加活动的次数，有助于降低坏的胆固醇，增加好的胆固醇达10%。甚至有规律的快速走路足够对你的健康有益。

15 Stop smoking

戒烟

Cigarettes contain a chemical called acrolein, which lowers levels of 'good' cholesterol and stops it from taking 'bad' cholesterol away from the arteries. Stop smoking and it’s not just your lungs that will benefit.

烟包含一种叫做丙烯醛的化学物质，降低‘好的’胆固醇水平并阻止它使‘坏的’胆固醇远离动脉。戒烟不只会使你的肺部受益。