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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