★어준모★ 뉴질랜드어학연수 / 뉴질랜드유학/ 필리핀어학연수 | 콜레스테롤 낮추는 음식 - 현실적으로 섭취하는 법

<div class="figure-html" data-ke-type="html" data-source="<style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <body> <div class="container"> <object data="https://vvd.bz/j3h" type="video/mp4" class="mobile-only"></object> </div> </body> <div _ngcontent-ng-c989002767="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 600ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:30">콜레스테롤 낮추는 음식, 현실적으로 섭취하는 방법</h2><p data-sourcepos="3:1-3:38">콜레스테롤 수치가 높아 고민이시라면, 식단 관리가 가장 중요합니다.</p><p data-sourcepos="5:1-5:25"><strong>콜레스테롤 낮추는 데 도움이 되는 음식</strong></p><ul data-sourcepos="7:1-17:0"> <li data-sourcepos="7:1-8:26"><strong>등푸른 생선:</strong> 고등어, 삼치, 연어 등 등푸른 생선에는 오메가-3 지방산이 풍부하여 혈관 건강에 좋습니다. <ul data-sourcepos="8:5-8:26"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.crowdpic.net/photo/%EA%B3%A0%EB%93%B1%EC%96%B4-%EC%83%9D%EC%84%A0-%EB%93%B1%ED%91%B8%EB%A5%B8%EC%83%9D%EC%84%A0-%EA%B5%AC%EC%9D%B4-%EC%83%9D%EC%84%A0%EA%B5%AC%EC%9D%B4-379633"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="등푸른 생선 요리 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQOekbte8_bjaFmeN9lzVZJdFtMHnPDsLngDVoE1dZM_setN5xKuuH2WrRDd1kn"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.crowdpic.net/photo/%EA%B3%A0%EB%93%B1%EC%96%B4-%EC%83%9D%EC%84%A0-%EB%93%B1%ED%91%B8%EB%A5%B8%EC%83%9D%EC%84%A0-%EA%B5%AC%EC%9D%B4-%EC%83%9D%EC%84%A0%EA%B5%AC%EC%9D%B4-379633" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn1.gstatic.com/-tbn?q=tbn:ANd9GcRPW1kUPu4giWacFYwhreFEsVPaF88KCj2CBhl90GYL4qpSa3M4P-VzZVkXU9JIqSfzzmjxIKjoHSoAvBOhFvL_xApjmC9eXP9kzQ"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.crowdpic.net</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 등푸른 생선 요리 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="9:1-10:24"><strong>견과류:</strong> 아몬드, 호두, 잣 등 견과류는 불포화지방산이 풍부하여 콜레스테롤 수치를 낮추는 데 도움을 줍니다. <ul data-sourcepos="10:5-10:24"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" ://m.oxq.kr/news/887"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="다양한 견과류 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTaAInGVgKAYavKfBz3SVSe0JsFyqrJ8xlgIiPdJtKtPfg6wHOxUEdtd3gOdZBB"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" ://m.oxq.kr/news/887" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn3.gstatic.com/-tbn?q=tbn:ANd9GcRVvuGjZfHNZCKBxBV9w_oySwgajGJQSQm8CoPdx4-XHJnXOKd6l3CAogkgV8XaothOwMmLP-8YMOTDiDuDcjO00Q"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">m.oxq.kr</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 다양한 견과류 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="11:1-12:25"><strong>콩류:</strong> 콩, 두부, 렌틸콩 등 콩류는 식물성 단백질이 풍부하고 콜레스테롤이 없어 건강한 지방 섭취에 좋습니다. <ul data-sourcepos="12:5-12:25"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=_q27sr0GBzA"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="다양한 콩 요리 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQl2NXwoyiobNVbH345yDXjNEKPFBU-YRggPIIKwYRG1zQxRWz0XagzAUm5J7ts"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=_q27sr0GBzA" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 다양한 콩 요리 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="13:1-14:26"><strong>채소:</strong> 시금치, 브로콜리, 양파 등 녹색 채소는 식이섬유가 풍부하여 콜레스테롤 흡수를 억제합니다. <ul data-sourcepos="14:5-14:26"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.philips.co.kr/c-m-ho/philips-chef/recipe-overview-page/starter-snacks/green-salad-with-roasted-pepper"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="녹색 채소 샐러드 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTgdIgvENI7jcWZXKCJuN6y1vUQRaKgm6hsWeSCDHl10XwTDxwJU3HHp0w0nkD9"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.philips.co.kr/c-m-ho/philips-chef/recipe-overview-page/starter-snacks/green-salad-with-roasted-pepper" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcRk_W2m5R4NJcbBDvo_nzGOc9VBAgcI9UrLDfIqX6oY7Gll37FXlRbXkR_gwrNuTb4jH5lo1BL12D8aV8tB3fB_ZDYcGSuko15RiNY"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.philips.co.kr</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 녹색 채소 샐러드 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="15:1-17:0"><strong>과일:</strong> 사과, 배, 딸기 등 과일은 항산화 물질이 풍부하여 혈관 건강을 지켜줍니다. <ul data-sourcepos="16:5-17:0"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://kor.pngtree.com/freepng/a-picture-of-variety-fruits_15783178.html"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="다양한 과일 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRSoTkr_MiEwzIyIs6osDmpfrBVIlxowsctRjPIFNUorebngjjQI4HAFeGRLW-6"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://kor.pngtree.com/freepng/a-picture-of-variety-fruits_15783178.html" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_0f021793028a50e6&quot;,&quot;c_e0f4bdd1e7a8773d&quot;,null,&quot;rc_83f683cc8f5a5428&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcRVncqV16_KpIwkAg-5UxMyCcknE-f7BERuW8UNTcPQt3G-IuuZg963ryl412HSetZX3-o6JzwJUNJs6wJ2rOU-0DU70IotrMlD"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">kor.pngtree.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 다양한 과일 </div></div></single-image></response-element></div></span> </ul> </li> </ul><p data-sourcepos="18:1-18:21"><strong>콜레스테롤을 높이는 음식 줄이기</strong></p><ul data-sourcepos="20:1-23:0"> <li data-sourcepos="20:1-20:66"><strong>포화지방:</strong> 육류의 지방, 버터, 코코넛 오일 등 포화지방은 콜레스테롤 수치를 높이므로 섭취를 줄여야 합니다.</li> <li data-sourcepos="21:1-21:61"><strong>트랜스지방:</strong> 마가린, 쇼트닝 등 트랜스지방은 혈관 건강에 매우 해롭기 때문에 섭취를 피해야 합니다.</li> <li data-sourcepos="22:1-23:0"><strong>달걀 노른자:</strong> 달걀 노른자에는 콜레스테롤 함량이 높으므로 섭취량을 조절해야 합니다.</li> </ul><p data-sourcepos="24:1-24:17"><strong>현실적인 식단 관리 방법</strong></p><ul data-sourcepos="26:1-30:0"> <li data-sourcepos="26:1-26:66"><strong>균형 잡힌 식사:</strong> 세끼를 거르지 않고 규칙적으로 식사하며, 채소, 과일, 곡물, 단백질을 골고루 섭취합니다.</li> <li data-sourcepos="27:1-27:77"><strong>기름 사용 줄이기:</strong> 음식을 조리할 때 기름 사용량을 줄이고, 올리브유나 카놀라유와 같은 불포화지방산이 풍부한 기름을 사용합니다.</li> <li data-sourcepos="28:1-28:64"><strong>가공식품 줄이기:</strong> 햄, 소시지, 과자 등 가공식품에는 나트륨과 포화지방 함량이 높으므로 섭취를 줄입니다.</li> <li data-sourcepos="29:1-30:0"><strong>정기적인 운동:</strong> 유산소 운동과 근력 운동을 병행하여 건강을 유지합니다.</li> </ul><p data-sourcepos="31:1-31:8"><strong>주의사항</strong></p><ul data-sourcepos="33:1-35:0"> <li data-sourcepos="33:1-33:62">개인의 건강 상태에 따라 적절한 식단이 다를 수 있으므로, 전문가와 상담 후 식단을 변경하는 것이 좋습니다.</li> <li data-sourcepos="34:1-35:0">콜레스테롤 수치가 높다면, 약물 와 함께 식단 관리를 병행해야 합니다.</li> </ul><p data-sourcepos="36:1-36:20"><strong>콜레스테롤 낮추는 음식 레시피</strong></p><ul data-sourcepos="38:1-41:0"> <li data-sourcepos="38:1-38:53"><strong>연어 스테이크:</strong> 오메가-3 지방산이 풍부한 연어를 구워 채소와 함께 곁들여 먹습니다.</li> <li data-sourcepos="39:1-39:35"><strong>콩국수:</strong> 시원하고 건강한 콩국수는 여름철 별미입니다.</li> <li data-sourcepos="40:1-41:0"><strong>샐러드:</strong> 다양한 채소와 견과류를 넣어 샐러드를 만들어 먹습니다.</li> </ul><p data-sourcepos="42:1-42:75">꾸준한 식단 관리와 함께 운동을 병행하면 콜레스테롤 수치를 적으로 관리할 수 있습니다. 건강한 식습관으로 건강한 삶을 만들어가세요!</p><p data-sourcepos="44:1-44:28"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></p></div> "><div data-ke-class="article"><style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <xbody> <div class="container"> <object data="https://vvd.bz/j3h" type="video/mp4" class="mobile-only" allowNetworking='internal' allowScriptAccess='sameDomain'></object> </div> </xbody> <div _ngcontent-ng-c989002767="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 600ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:30">콜레스테롤 낮추는 음식, 현실적으로 섭취하는 방법</h2><p data-sourcepos="3:1-3:38">콜레스테롤 수치가 높아 고민이시라면, 식단 관리가 가장 중요합니다.</p><p data-sourcepos="5:1-5:25"><strong>콜레스테롤 낮추는 데 도움이 되는 음식</strong></p><ul data-sourcepos="7:1-17:0"> <li data-sourcepos="7:1-8:26"><strong>등푸른 생선:</strong> 고등어, 삼치, 연어 등 등푸른 생선에는 오메가-3 지방산이 풍부하여 혈관 건강에 좋습니다. <ul data-sourcepos="8:5-8:26"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.crowdpic.net/photo/%EA%B3%A0%EB%93%B1%EC%96%B4-%EC%83%9D%EC%84%A0-%EB%93%B1%ED%91%B8%EB%A5%B8%EC%83%9D%EC%84%A0-%EA%B5%AC%EC%9D%B4-%EC%83%9D%EC%84%A0%EA%B5%AC%EC%9D%B4-379633"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="등푸른 생선 요리 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQOekbte8_bjaFmeN9lzVZJdFtMHnPDsLngDVoE1dZM_setN5xKuuH2WrRDd1kn"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.crowdpic.net/photo/%EA%B3%A0%EB%93%B1%EC%96%B4-%EC%83%9D%EC%84%A0-%EB%93%B1%ED%91%B8%EB%A5%B8%EC%83%9D%EC%84%A0-%EA%B5%AC%EC%9D%B4-%EC%83%9D%EC%84%A0%EA%B5%AC%EC%9D%B4-379633" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcRPW1kUPu4giWacFYwhreFEsVPaF88KCj2CBhl90GYL4qpSa3M4P-VzZVkXU9JIqSfzzmjxIKjoHSoAvBOhFvL_xApjmC9eXP9kzQ"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.crowdpic.net</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 등푸른 생선 요리 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="9:1-10:24"><strong>견과류:</strong> 아몬드, 호두, 잣 등 견과류는 불포화지방산이 풍부하여 콜레스테롤 수치를 낮추는 데 도움을 줍니다. <ul data-sourcepos="10:5-10:24"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true" ://m.oxq.kr/news/887"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="다양한 견과류 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTaAInGVgKAYavKfBz3SVSe0JsFyqrJ8xlgIiPdJtKtPfg6wHOxUEdtd3gOdZBB"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" ://m.oxq.kr/news/887" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcRVvuGjZfHNZCKBxBV9w_oySwgajGJQSQm8CoPdx4-XHJnXOKd6l3CAogkgV8XaothOwMmLP-8YMOTDiDuDcjO00Q"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">m.oxq.kr</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 다양한 견과류 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="11:1-12:25"><strong>콩류:</strong> 콩, 두부, 렌틸콩 등 콩류는 식물성 단백질이 풍부하고 콜레스테롤이 없어 건강한 지방 섭취에 좋습니다. <ul data-sourcepos="12:5-12:25"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=_q27sr0GBzA"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="다양한 콩 요리 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQl2NXwoyiobNVbH345yDXjNEKPFBU-YRggPIIKwYRG1zQxRWz0XagzAUm5J7ts"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=_q27sr0GBzA" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 다양한 콩 요리 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="13:1-14:26"><strong>채소:</strong> 시금치, 브로콜리, 양파 등 녹색 채소는 식이섬유가 풍부하여 콜레스테롤 흡수를 억제합니다. <ul data-sourcepos="14:5-14:26"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.philips.co.kr/c-m-ho/philips-chef/recipe-overview-page/starter-snacks/green-salad-with-roasted-pepper"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="녹색 채소 샐러드 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTgdIgvENI7jcWZXKCJuN6y1vUQRaKgm6hsWeSCDHl10XwTDxwJU3HHp0w0nkD9"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.philips.co.kr/c-m-ho/philips-chef/recipe-overview-page/starter-snacks/green-salad-with-roasted-pepper" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcRk_W2m5R4NJcbBDvo_nzGOc9VBAgcI9UrLDfIqX6oY7Gll37FXlRbXkR_gwrNuTb4jH5lo1BL12D8aV8tB3fB_ZDYcGSuko15RiNY"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.philips.co.kr</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 녹색 채소 샐러드 </div></div></single-image></response-element></div></span> </ul> </li> <li data-sourcepos="15:1-17:0"><strong>과일:</strong> 사과, 배, 딸기 등 과일은 항산화 물질이 풍부하여 혈관 건강을 지켜줍니다. <ul data-sourcepos="16:5-17:0"> <span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://kor.pngtree.com/freepng/a-picture-of-variety-fruits_15783178.html"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="다양한 과일 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcRSoTkr_MiEwzIyIs6osDmpfrBVIlxowsctRjPIFNUorebngjjQI4HAFeGRLW-6"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://kor.pngtree.com/freepng/a-picture-of-variety-fruits_15783178.html" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_0f021793028a50e6","c_e0f4bdd1e7a8773d",null,"rc_83f683cc8f5a5428",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcRVncqV16_KpIwkAg-5UxMyCcknE-f7BERuW8UNTcPQt3G-IuuZg963ryl412HSetZX3-o6JzwJUNJs6wJ2rOU-0DU70IotrMlD"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">kor.pngtree.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 다양한 과일 </div></div></single-image></response-element></div></span> </ul> </li> </ul><p data-sourcepos="18:1-18:21"><strong>콜레스테롤을 높이는 음식 줄이기</strong></p><ul data-sourcepos="20:1-23:0"> <li data-sourcepos="20:1-20:66"><strong>포화지방:</strong> 육류의 지방, 버터, 코코넛 오일 등 포화지방은 콜레스테롤 수치를 높이므로 섭취를 줄여야 합니다.</li> <li data-sourcepos="21:1-21:61"><strong>트랜스지방:</strong> 마가린, 쇼트닝 등 트랜스지방은 혈관 건강에 매우 해롭기 때문에 섭취를 피해야 합니다.</li> <li data-sourcepos="22:1-23:0"><strong>달걀 노른자:</strong> 달걀 노른자에는 콜레스테롤 함량이 높으므로 섭취량을 조절해야 합니다.</li> </ul><p data-sourcepos="24:1-24:17"><strong>현실적인 식단 관리 방법</strong></p><ul data-sourcepos="26:1-30:0"> <li data-sourcepos="26:1-26:66"><strong>균형 잡힌 식사:</strong> 세끼를 거르지 않고 규칙적으로 식사하며, 채소, 과일, 곡물, 단백질을 골고루 섭취합니다.</li> <li data-sourcepos="27:1-27:77"><strong>기름 사용 줄이기:</strong> 음식을 조리할 때 기름 사용량을 줄이고, 올리브유나 카놀라유와 같은 불포화지방산이 풍부한 기름을 사용합니다.</li> <li data-sourcepos="28:1-28:64"><strong>가공식품 줄이기:</strong> 햄, 소시지, 과자 등 가공식품에는 나트륨과 포화지방 함량이 높으므로 섭취를 줄입니다.</li> <li data-sourcepos="29:1-30:0"><strong>정기적인 운동:</strong> 유산소 운동과 근력 운동을 병행하여 건강을 유지합니다.</li> </ul><p data-sourcepos="31:1-31:8"><strong>주의사항</strong></p><ul data-sourcepos="33:1-35:0"> <li data-sourcepos="33:1-33:62">개인의 건강 상태에 따라 적절한 식단이 다를 수 있으므로, 전문가와 상담 후 식단을 변경하는 것이 좋습니다.</li> <li data-sourcepos="34:1-35:0">콜레스테롤 수치가 높다면, 약물 와 함께 식단 관리를 병행해야 합니다.</li> </ul><p data-sourcepos="36:1-36:20"><strong>콜레스테롤 낮추는 음식 레시피</strong></p><ul data-sourcepos="38:1-41:0"> <li data-sourcepos="38:1-38:53"><strong>연어 스테이크:</strong> 오메가-3 지방산이 풍부한 연어를 구워 채소와 함께 곁들여 먹습니다.</li> <li data-sourcepos="39:1-39:35"><strong>콩국수:</strong> 시원하고 건강한 콩국수는 여름철 별미입니다.</li> <li data-sourcepos="40:1-41:0"><strong>샐러드:</strong> 다양한 채소와 견과류를 넣어 샐러드를 만들어 먹습니다.</li> </ul><p data-sourcepos="42:1-42:75">꾸준한 식단 관리와 함께 운동을 병행하면 콜레스테롤 수치를 적으로 관리할 수 있습니다. 건강한 식습관으로 건강한 삶을 만들어가세요!</p><p data-sourcepos="44:1-44:28"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></p></div> </div></div>