五種食物升高HDL

5 Foods That Raise Your HDL

Nuts

Walnuts, almonds, peanuts, pistachios, pecans, peanuts, and hazelnuts are all good sources of heart-healthy fats and are great to add to your diet to increase your intake. Add nuts to cereal, yogurt, salad, stir fries, pasta dishes or rice. You can eat them raw, baked or lightly toasted, too.

 

Seafood

Fatty fish like salmon, mackerel, albacore tuna, and halibut are highest in omega-3 fatty acids, a specific type of unsaturated fat shown to be most beneficial for heart health and reduce the risk of death by heart attack. It is recommended to eat at least 2 servings of fish per week. If you don't eat seafood, you could try fish oil supplements; flaxseed and walnuts contain omega 3’s as well, but fish contains the most usable form of omega-3s.

 

Olive Oil

Olive oil is high in unsaturated fats and can help you elevate your HDL. Replace butter and fried foods with foods cooked lightly in a heart-healthy olive oil, and switch to an oil-based vinaigrette for your salads. Oil is healthy, but it's high in fat and calories, so remember to practice moderation and keep your portions in check!

Avocado

Although many dieters shy away from this fruit because of its high fat content, it's perfectly good for you thanks to its heart-healthy fats. Mash avocado to use as a spread on your sandwich or wrap, dice it into your salad, add it to omelets or whip up some homemade guacamole to enjoy with veggies or whole grain crackers.

 

Oatmeal

Fiber, especially soluble fiber, can help bump up your HDL while reducing LDL. Oatmeal is an excellent source of soluble fiber, as is rice, bran, barley, dried peas and beans, and certain fruits like prunes and apples. A couple servings a day of these heart-healthy foods can have a positive effect on your HDL.

 

Don't Forget Exercise!

Along with these HDL-boosting foods, don’t forget the daily exercise! Regular exercise signals your body to produce more HDL, making physical activity one of the most important factors to raising your HDL. Start with just 5-10 minutes a few days a week, but gradually increase until you're active for at least 30 minutes 5 days per week. Your heart will thank you

From http://www.sparkpeople.com/resource/slideshow.asp?show=50
 

所有跟帖： 

• 葵花子如何？ -禦用文人- ♀ (0 bytes) () 09/15/2014 postreply 07:45:49

• 葵花子不錯,也是一種堅果,請參閱下文 -Lilac2003- ♀ (218 bytes) () 09/15/2014 postreply 08:51:37

• 葵花子不僅提升HDL, 而且還降低LDL :) -Lilac2003- ♀ (75 bytes) () 09/15/2014 postreply 08:55:08

• 謝謝！葵花子既便宜又好吃，脫皮後，$1.50 per pound；而核桃仁 $6.50 per pound. -禦用文人- ♀ (0 bytes) () 09/15/2014 postreply 09:56:57

• 我們這兒好象$3左右,我一會兒去查一下. -天兒晴了- ♀ (0 bytes) () 09/15/2014 postreply 10:28:04

• 我們這邊的 Whole Food or Winco, 脫皮的向日葵子都很便宜，比核桃仁便宜太多，而養生效果不低於核桃。。。 -禦用文人- ♀ (0 bytes) () 09/15/2014 postreply 11:02:21

• 建議你最好買生的,roasted 容易壞 -Lilac2003- ♀ (0 bytes) () 09/15/2014 postreply 11:26:24

• whole food裏是生的. -天兒晴了- ♀ (0 bytes) () 09/15/2014 postreply 11:28:39

• 謝謝樓上二位。。。 -禦用文人- ♀ (0 bytes) () 09/15/2014 postreply 12:18:36

• 看來我們這兒不適合人類居住. :-) -天兒晴了- ♀ (0 bytes) () 09/15/2014 postreply 11:29:07

• The sunflower seeds -Juzizhoutou- ♀ (166 bytes) () 09/17/2014 postreply 15:24:14

• 嘿嘿,怪不得我指標那麽好,這些NUTS我都愛吃,除了開心果. -天兒晴了- ♀ (0 bytes) () 09/15/2014 postreply 10:27:19

• 秀秀你的好指標? -Lilac2003- ♀ (0 bytes) () 09/15/2014 postreply 10:54:19

• not olive oil -tantema- ♂ (0 bytes) () 09/15/2014 postreply 08:28:06

• why not? -Lilac2003- ♀ (0 bytes) () 09/15/2014 postreply 08:55:30

• Total HDL- ... remained unchanged. -tantema- ♂ (1475 bytes) () 09/15/2014 postreply 09:01:09

• I'll try the hardest--physical exercise ;-) -7grizzly- ♀ (0 bytes) () 09/15/2014 postreply 09:03:03

• 鍛煉很有用, -Lilac2003- ♀ (87 bytes) () 09/15/2014 postreply 09:07:50

• Great! I'll give myself another five years to catch up ;-) -7grizzly- ♀ (0 bytes) () 09/15/2014 postreply 09:41:46

• 牛油果十分寒性，要小心，而且能墮胎 -醫者意也- ♂ (0 bytes) () 09/15/2014 postreply 09:46:53

• 謝謝提醒。不喜歡牛油果的味道. -Lilac2003- ♀ (0 bytes) () 09/15/2014 postreply 09:49:53

• Try make guacamole with it if you haven't. -7grizzly- ♀ (83 bytes) () 09/15/2014 postreply 10:23:05

• like this? -Lilac2003- ♀ (135 bytes) () 09/15/2014 postreply 10:56:50

• Yep. One of my favorites. -7grizzly- ♀ (0 bytes) () 09/15/2014 postreply 10:58:19

• 原來這麽多吃法,值得試試 -Lilac2003- ♀ (0 bytes) () 09/15/2014 postreply 12:17:49

• 每次吃完牛油果都感覺頭發油膩，油從頭皮出來了 -lily60- ♀ (0 bytes) () 09/15/2014 postreply 10:15:33

• 心理作用? -Lilac2003- ♀ (0 bytes) () 09/15/2014 postreply 10:53:25

• 怎麽會是心裏作用？真是油漬漬的。代謝有問題，不走正路 -lily60- ♀ (0 bytes) () 09/15/2014 postreply 11:00:02

• 在美國和墨西哥地區，女人懷孕和小孩子成長階段，都會買很多牛油果補充營養。 -TBz- ♂ (3552 bytes) () 09/15/2014 postreply 10:28:19

• 謝T哥.之前不知道牛油果這麽多的好處, -Lilac2003- ♀ (41 bytes) () 09/15/2014 postreply 10:51:09

• 你如何知道牛油果十分寒性？ -TBz- ♂ (0 bytes) () 09/15/2014 postreply 10:31:32

• 根據親身食用經驗，家人朋友食用經驗 -醫者意也- ♂ (0 bytes) () 09/15/2014 postreply 10:56:36

• 牛油果能墮胎也是你自己吃出來的? -花椒- ♀ (146 bytes) () 09/15/2014 postreply 11:06:03

• 笑S了 -awr- ♀ (0 bytes) () 09/15/2014 postreply 11:25:20

• 我說的還有“家人和朋友的經驗”，你有沒有看明白？別不懂裝懂好不好？ -醫者意也- ♂ (171 bytes) () 09/15/2014 postreply 12:41:56

• 從來也不敢說自己懂, 尤其是在這高手林立的地方. -花椒- ♀ (0 bytes) () 09/15/2014 postreply 13:16:05

• 能否分享一下? -Diana-Sun- ♀ (162 bytes) () 09/15/2014 postreply 19:41:52

• 謝謝鄭醫師，已經查到了，所言不差 -Diana-Sun- ♀ (81 bytes) () 09/15/2014 postreply 19:48:59

• 同問。我知道這是練健美的人的推薦食物。 -好好先生*- ♂ (0 bytes) () 09/15/2014 postreply 10:56:55

• 本人（男），老婆（女，無懷孕打算）吃牛油果一年有餘，每天每人半個。未感到任何不適。 -吃與活- ♂ (0 bytes) () 09/15/2014 postreply 11:14:03

• 頭發有沒有賊亮賊亮的, -Lilac2003- ♀ (73 bytes) () 09/15/2014 postreply 11:33:38

• 頭發還在繼續變白，也沒有賊亮賊亮地 -吃與活- ♂ (27 bytes) () 09/15/2014 postreply 12:13:25

• 據說吃黑芝麻可以把白頭發變黑, -Lilac2003- ♀ (58 bytes) () 09/15/2014 postreply 13:12:51

• 謝謝您！不過感覺是典型的樸素認識：黑食物的就能幫你變黑：）如果黑的不是頭發，是臉，俺就要成包公了：） -吃與活- ♂ (21 bytes) () 09/15/2014 postreply 13:53:34

• LOL -Lily168- ♀ (0 bytes) () 09/15/2014 postreply 14:50:01