---
title: "光靠運動　無法降低膽固醇指數 - FoodNo1.com"
description: "美國一項研究分析數項控制性實驗數據，結果發現，光靠運動，無法降低低密度脂蛋白（LDL-俗稱壞膽固醇）、總膽固醇指數，只有改變飲食習慣，才能讓膽固醇下降，加點有氧運動，更可增強心臟健康飲食效果。改變飲食　才能幫助降低膽固醇在這項研..."
url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3395-2017-02-05-12-15-11.html"
date: "2026-06-28T21:38:56+00:00"
language: "zh-TW"
---

#  光靠運動 無法降低膽固醇指數

  No.1 Admin   [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2017年2月03日    點擊數: 2505

 ![](https://www.foodno1.com/images/obhealthno1/2017-02/569db46005.jpeg)

想要降低膽固醇指數，光靠運動，並不會發揮效果。過去美國一項研究分析數項控制性實驗數據，研究含括好幾百名男女，結果發現，光靠運動，無法降低低密度脂蛋白（LDL-俗稱壞膽固醇）、總膽固醇指數，只有改變飲食習慣，才能讓膽固醇下降，加點有氧運動，更可增強心臟健康飲食效果。

**改變飲食 才能幫助降低膽固醇**

在這項研究當中，研究人員分析地中海飲食、低脂飲食、低熱量飲食等各式飲食法，不過研究人員發現，最有效的方式還是用降膽固醇食物取代升膽固醇食物。

研究學者美國布萊根婦女醫院營養部主任凱西‧瑪克瑪努斯表示，高血脂病友想降低低密度脂蛋白指數，不一定非得完全捨棄喜歡的食物，但對於少數零食、點心、速食類食物，最好還是和這些食物「說Bye bye」！

**反式脂肪、飽和脂肪 少吃為妙！**

舉例來說，像遇到含反式脂肪的食物，便盡量不要吃，若是含飽和脂肪的食物，攝取份量則要減少，像紅肉、蝦子、龍蝦、高脂起司、奶油、內臟等食物，一次只能吃一小份，最好數星期吃一次，以免影響膽固醇指數。

雞蛋因為含有豐富營養素，因此一星期最多可吃4次蛋黃，蛋白攝取量可以寬鬆一點。

**攝取脂肪 需要仔細計算熱量**

醫學專家也提醒，不管是好脂肪，還是壞脂肪，所有脂肪都是每公克含9卡熱量，一桌匙的油，約含有100卡熱量，如果想轉化為健康飲食模式，還是要仔細計算熱量攝取。

**減重也有助降低LDL指數**

另外，根據美國克里夫蘭醫學中心資訊，一個人若體重過重、有肥胖問題，減重也可以降低壞膽固醇指數，就算只減去10磅到20磅重（4.5公斤到9公斤），對於降壞膽固醇，也會形成正面效益。

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