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【medical-news】锻炼和适当饮食可降低胆固醇水平
Exercise, Diet, Supplements Play Role In Lowering Cholesterol Without Drugs
Article Date: 05 Mar 2007 - 0:00 PST
When it's time to rein in cholesterol, the go-to prescription is usually statins. These medications can reduce low-density lipoprotein (LDL) cholesterol -- the bad cholesterol -- from 25 percent to 50 percent. But for a variety of reasons, statins aren't an option for everyone.
The March issue of Mayo Clinic Women's HealthSource outlines other ways to lower cholesterol levels.
Weight loss and exercise: Losing even 5 to 10 pounds of excess weight can help lower total cholesterol levels. And exercising 30 to 60 minutes a day can help lower triglyceride levels and boost high-density lipoprotein (HDL) -- the good cholesterol.
Diet: Experts say it's important to limit daily calories from saturated fats to 7 percent to 10 percent of the daily total. Cholesterol intake should be limited to 200 to 300 milligrams a day. People who eat 5 to 10 grams of soluble fiber a day decrease LDL cholesterol by about 5 percent. Consuming food products containing sterols or stanols, healthy substances found in certain plants, is another option. Using certain margarine-like spreads and certain brands of orange juice can reduce LDL cholesterol by up to 14 percent.
Diet supplements: Supplements and other natural products may help lower cholesterol, too. Some are more effective than others; some have side effects.
Studies have shown niacin (vitamin B-3) can reduce LDL levels by as much as 20 percent and raise HDL levels up to 35 percent. Possible side effects include flushing, hot flashes, as well as nausea, vomiting and diarrhea.
A dosage of 5 grams of blond psyllium seed husks a day may lower levels of total cholesterol by 3 percent to 14 percent. Other cholesterol-lowering options include flaxseed and garlic.
For most people with high cholesterol, prescription medications are safe and effective. The best nonprescription therapy -- a heart-healthy diet -- can benefit nearly everyone. For those who try other options to reduce cholesterol, it's important to work closely with a doctor to monitor safety and effectiveness.
Mayo Clinic Women's HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic. 本人已认领该文编译，48小时后若未提交译文，请其他战友自由认领。 http://www.medicalnewstoday.com/medicalnews.php?newsid=64444
Exercise, Diet, Supplements Play Role In Lowering Cholesterol Without Drugs
Article Date: 05 Mar 2007 - 0:00 PST
锻炼、日常饮食及补充剂可降低胆固醇水平
发表日期：2007.3.5.
When it's time to rein in cholesterol, the go-to prescription is usually statins. These medications can reduce low-density lipoprotein (LDL) cholesterol -- the bad cholesterol -- from 25 percent to 50 percent. But for a variety of reasons, statins aren't an option for everyone.
当需要控制胆固醇时，预备处方通常为他汀类药物。这类药物可以降低25％到50％的低密度脂蛋白（LDL）胆固醇（一类不好的胆固醇）。但是由于种种原因，他汀类药物并不适用于所有人。
The March issue of Mayo Clinic Women's HealthSource outlines other ways to lower cholesterol levels.
梅奥诊所女性健康杂志3月刊概要描述了降低胆固醇的其他方法。
Weight loss and exercise: Losing even 5 to 10 pounds of excess weight can help lower total cholesterol levels. And exercising 30 to 60 minutes a day can help lower triglyceride levels and boost high-density lipoprotein (HDL) -- the good cholesterol.
减肥和运动：减去5到10磅的过多体重可以帮助降低总胆固醇水平。并且，每天运动30到60分钟可以帮助降低甘油三酯水平及增加高密度脂蛋白（HDL）（一种好的胆固醇）水平。
Diet: Experts say it's important to limit daily calories from saturated fats to 7 percent to 10 percent of the daily total. Cholesterol intake should be limited to 200 to 300 milligrams a day. People who eat 5 to 10 grams of soluble fiber a day decrease LDL cholesterol by about 5 percent. Consuming food products containing sterols or stanols, healthy substances found in certain plants, is another option. Using certain margarine-like spreads and certain brands of orange juice can reduce LDL cholesterol by up to 14 percent.
日常饮食：专家说每日将摄入的饱和脂肪卡路里量控制在每日总卡路里量的7％到10％很重要。胆固醇摄入需要限制在每天200到300毫克。那些每天吃5到10克可溶性纤维的人LDL胆固醇水平约降低5％。另一种选择是食用含有特定植物中存在的健康甾醇或胆固醇酯的食物。使用特定的人造黄油类奶油及某些特定的橙汁可以降低14％的LDL胆固醇。
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作者:admin@医学,生命科学 2011-04-07 17:16
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