Τροφές που ανεβάζουν την "ΚΑΛΗ" χοληστερίνη

Hi! I'm Stelios Pantazis. I'm a doctor and I specialize in medical nutrition and metabolic disorders. Today, I'm presenting you some foods that increase good cholesterol. You may have heard the terms "good cholesterol" and "bad cholesterol". Let me clarify that there's only one cholesterol, namely there is only one molecule of cholesterol. However, it is transferred to the blood in a series of protein and lipid complexes, some of which play an important role in our health. Out of all lipoproteins, those that seem to play the most significant role in our health are LDL and HDL. Clinical doctors call LDL "bad cholesterol", because we want it to be low, while we call HDL "good cholesterol", because we want it to be high. Studies have shown that the higher HDL, namely good cholesterol, the more years we live. Therefore, it's useful to take care of our diet so that HDL is as high as possible. We can do this by eating some foods that increase good cholesterol. Let's see these foods. Olive oil. Of all fats and oils on our table, olive all is the one that will help you have the highest possible good cholesterol. Olive oil, especially extra virgin olive oil, is the most resistant to heat, which means that cooking in the oven or in a pot barely destroys it, making it the ideal choice for cooking. Legumes. If you regularly watch my videos, you know that I consider legumes miraculous. They contain a series of exceptional nutrients, which not only reduce bad cholesterol, but they also help in the regulation of blood sugar and balance the intestinal flora. They also help increase good cholesterol. You'd better aim at eating legumes at least two to three times a week. Ideally, you should eat vegetables cooked in olive oil twice a week. Unprocessed cereals. Although unprocessed cereals are not as effective as legumes in increasing HDL, they're not too bad at it. I'd like to remind you again that processed cereals have the exact opposite result, namely they increase bad cholesterol and reduce good cholesterol. Unprocessed cereals, however, namely whole-grain cereals, significantly help increase good cholesterol. If you don't know how to correctly choose whole-grain products, I recommend watching the video that I've posted that will show you a simple way to choose the products that are really whole-grain at the supermarket. Small fruits. Fruit is one of the healthiest foods that someone can eat. But the fruits that will help you more increase HDL are small fruits. By small fruits, I mean fruits that are smaller than kiwis, such as plums, apricots, strawberries, grapes, raspberries and blueberries. In general, all small fruits help increase good cholesterol. Fish rich in Omega-3 fatty acids. The biggest gift of the fish that are rich in Omega-3 is that they collect Omega-3 from algae, they store them in their fat and they offer them to us, when we eat them. Omega-3 fatty acids are really important for the health of the heart and brain, and the best source of them is small fish. The best choices are sardine, anchovy, chub mackerel, mackerel, trout, horse mackerel and other small fish that swim near the surface. This fish that are rich in Omega-3 help reduce lipids and increase good cholesterol. Flax. An ingredient that should never be left out of breakfast is ground flax. Among the many nutrients it contains, flax contains plant-based Omega-3 fatty acids. Although their quality is lower than the Omega-3 in fish, they're very beneficial for the regulation of blood lipids. Ideally, you shouldn't take Omega-3 only from flax, that's why it's ideal to take plant-based Omega-3 from flax and chia seeds, as well as Omega-3 from the fish mentioned earlier. Dried nuts. Many nutrition experts are troubled by dried nuts, because they contain a lot of calories. Personally, in the two medical nutrition centers that I lead, and after following up over 80,000 people, most of whom wanted to lose weight, I've found no one that undoubtedly gained weight because they ate dried nuts. It's just that people that eat a lot of dried nuts probably eat a lot of the foods that really make you fat, which is why they're overweight. Dried nuts are very nutritional, and one of their biggest benefits is that they help increase good cholesterol. Chia seeds. Chia seeds have been introduced to our diet recently, which is why we haven't found a way to consume them systematically yet. Chia seeds are very nutritional, and the many nutrients they contain include Omega-3 fatty acids that are similar to those contained in flax. These help increase good cholesterol. Avocado. Avocado has been introduced to our diet relatively recently too, but I notice that people eat it more and more. Avocado contains high-quality Omega-3 fatty acids, which help increase good cholesterol, like chia seeds and flax. Red wine. One of the first things that we found out helps increas