If you have been told by your GP that you have high cholesterol, or you're simply keen to eat more healthily this year, a nutritionist has shared her top food recommendations that could make all the difference. Anita Wong took to TikTok to reveal several foods she recommends eating twice weekly.

如果你的全科医生告知你胆固醇偏高，或者你只是想在今年吃得更加健康， 那么一位营养学家分享了她的顶级食物推荐，这些食物或许能带来显著改变。 安妮塔·黄在TikTok上分享了几种她建议每周食用两次的食物。

The NHS warns that excessive cholesterol can clog your blood vessels, increasing your risk of heart problems or stroke. The ailment typically presents no symptoms and can only be detected through a blood test. "I would make sure you eat these," Anita urged before detailing each source of food on her list.

英国国家医疗服务体系（NHS）警告称，胆固醇过高会堵塞血管，增加心脏病或中风的风险。 这种疾病通常没有症状，只能通过血液检测发现。 “我建议大家一定要吃这些食物，”安妮塔在详细介绍清单上的每种食物前敦促道。

Salmon

三文鱼

"Salmon is rich in healthy fats and Omega 3," she explained in her video. "It's also high in protein so you are going to get the benefits from healthy fats and proteins as well."

“三文鱼富含健康脂肪和欧米伽3，”她在视频中解释道， “同时它也富含蛋白质，因此你既能从健康脂肪中获益，也能从蛋白质中获益。”

For those on a budget, meanwhile, Anita suggests mackerel or sardines as alternative options. "All of these contain really healthy fats that are really good for helping reduce cholesterol," she noted.

对于预算有限的人，安妮塔建议选择鲭鱼或沙丁鱼作为替代。 “这些鱼都含有非常健康的脂肪，对降低胆固醇非常有帮助，”她指出。

Cruciferous vegetables

十字花科蔬菜

Brandishing a piece of broccoli, Anita highlighted the value of certain vegetables. "So, broccoli, cauliflower, kale... these are all really good sources of fibre," she recommended.

安妮塔拿着一根西兰花，强调了某些蔬菜的价值。 “西兰花、花椰菜、羽衣甘蓝…… 这些都是非常好的纤维来源，”她推荐道。

"They contain soluble and insoluble fibre, which not only helps feed your gut biome, but also keeps you regular."

“它们含有可溶性和不可溶性纤维，不仅有助于滋养肠道菌群，还能保持消化顺畅。”

Avocado

牛油果

Anita's list also features avocado, which she praised as an excellent source of plant-based healthy fats and fibre.

安妮塔的清单上还包括牛油果，她称赞牛油果是植物性健康脂肪和纤维的极佳来源。

Sweet potato

红薯

"If you like potatoes then go for sweet potatoes," Anita instructed. "They have lots more fibre in them than the standard potato, they have less sugar, and they offer a slower release of carbohydrates."

“如果你喜欢土豆，那就选择红薯，”安妮塔建议道， “红薯的纤维含量比普通土豆高得多，糖分更少，而且碳水化合物释放得更慢。”

Fruit

水果

Continuing to emphasise the importance of fibre in your diet, Anita went on to identify several other foods - particularly kiwi fruit (including its skin), and berries such as raspberries that contain phytonutrients - plant chemicals that are brilliant for your health.

安妮塔继续强调饮食中纤维的重要性， 并指出了其他几种食物——特别是猕猴桃（包括其皮）和浆果（如树莓）， 它们含有植物营养素——这些对健康非常有益的植物化学物质。

Oats

燕麦

Speaking of fibre, Anita advises you have some rolled oats during the week. She elaborated: "Maybe two or three times a week do an overnight oats as they contain a fibre called beta glucan, which actually binds to excess cholesterol that is excreted into the digestive system via the bowel, bile salts and the liver."

说到纤维，安妮塔建议每周吃一些燕麦片。 她解释说：“也许每周两三次做隔夜燕麦，因为它们含有一种叫做β-葡聚糖的纤维， 这种纤维能与多余的胆固醇结合，并通过肠道、胆汁盐和肝脏排出体外。”

Yoghurt

酸奶

"Another thing that is really important for your cholesterol management is your gut biome," Anita closed. "So having kefir yoghurt at least twice a week is really going to benefit your gut biome and also introduce some really beneficial gut bacteria to your body."

“另一件对胆固醇管理非常重要的事情是你的肠道菌群，”安妮塔总结道， “所以每周至少吃两次克非尔酸奶，这将对你的肠道菌群非常有益，还能为你的身体引入一些非常有益的肠道细菌。”

The NHS advises those with high cholesterol to eat less of the following:

英国国家医疗服务体系建议胆固醇偏高的人少吃以下食物：

meat pies, sausages and fatty meat

肉馅饼、香肠和肥肉

butter, lard and ghee

黄油、猪油和酥油

cream and hard cheese, like cheddar

奶油和硬质奶酪，如切达奶酪

cakes and biscuits

蛋糕和饼干

food that contains coconut oil or palm oil

含有椰子油或棕榈油的食物

Meanwhile, it also advises: Aim to do at least 150 minutes (2.5 hours) of exercise a week.

同时，还建议：每周至少进行150分钟（2.5小时）的运动。

Some good things to try when starting out include:

刚开始时，一些不错的运动选择包括：

walking – try to walk fast enough so your heart starts beating faster

步行——尽量走得快一些，让心跳加快

swimming

游泳

cycling

骑自行车

Try a few different exercises to find something you like doing. You're more likely to keep doing it if you enjoy it.

尝试几种不同的运动，找到你喜欢做的。 如果你喜欢，就更有可能坚持下去。