杏仁含有植物固醇、單元不飽和脂肪及豐富維他命E,是否真的有助降低壞膽固醇?一齊聽聽內分泌及糖尿科專科袁美欣醫生講解,杏仁可如何幫助控制吸收總膽固醇、壞膽固醇,以及降低心血管疾病風險。

 

袁:袁美欣醫生 內分泌及糖尿科專科醫生

 

Q:吃杏仁有助降低壞膽固醇?

杏仁普遍被認為,可減低心血管疾病的風險1,之所以可以有這個效果,因為杏仁可以將身體內的總膽固醇和壞膽固醇,即是低密度膽固醇LDL水平降低。另外杏仁也有抗氧化和消炎的功效1,杏仁本身含有植物固醇1,植物固醇在我們體內可抑制膽固醇的吸收2。適量的植物固醇吸收,可以將體內的總膽固醇降低10%,以及將體內的壞膽固醇降低14%2

適量地吸收植物固醇,可有助降低10%總膽固醇和14%壞膽固醇。(2)

適量地吸收植物固醇,可有助降低10%總膽固醇和14%壞膽固醇。(2)

 

Q:杏仁還有助於減低患上心臟病和中風的風險?

另外杏仁也含有很多單元不飽和脂肪1,我們在研究中發現單元不飽和脂肪,有助降低總膽固醇水平,以及可減低患上心臟病和中風的風險3。最後杏仁還含有豐富的維他命E1,維他命E可阻礙血管粥樣化,也可以減低患上心絞痛和冠心病的風險4。 雖然杏仁有很多好處,但杏仁本身也含有很高熱量,不適宜大量進食4,5,最後如果有任何問題,適宜咨詢醫生或營養師,進一步了解自己是否適合進食杏仁。

參考資料:

  1. Harvard. Almonds. Available at https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/. (Accessed on 3 March 2021).
  2. Cleveland Clinic. Boost Your Cholesterol-Lowering Potential With Phytosterols. Available at https://my.clevelandclinic.org/health/articles/17368-phytosterols-sterols–stanols. (Accessed on 3 March 2021).
  3. American Heart Association. Monounsaturated Fat. Available at https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats. (Accessed on 3 March 2021).
  4. Mayo Clinic. Nuts and your heart: Eating nuts for heart health. Available at https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635. (Accessed on 3 March 2021).
  5. Mayo Clinic. Cholesterol: Top foods to improve your numbers. Available at https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192. (Accessed on 3 March 2021).

This video is supported by Sanofi Hong Kong Limited MAT-HK-2100245-1.0-10/2021