Oats
When women in a University of Toronto study added oat bran to an already heart-healthy diet, HDL-cholesterol levels—the beneficial kind—climbed more than 11 percent.
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Almonds
A 2005 Tufts University study found that substances in almond skins help prevent LDL cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk.
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Beans & Lentils(扁豆)
In results reported in the Annals of Internal Medicine in 2005, LDL-cholesterol levels fell almost twice as far in volunteers on a low-fat diet who added beans and lentils (along with more whole grains and vegetables) to the menu.
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Blueberries
Blueberries contain a powerful antioxidant called pterostilbene that may help lower LDL cholesterol, scientists at the Agricultural Research Service reported in 2004.
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Barley(大麦)
When volunteers in a 2004 USDA study added barley to the standard American Heart Association diet, LDL-cholesterol levels fell more than twice as far
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Avocados(
鳄梨)
The monounsaturated fats in avocados have been found to lower bad LDLs and raise good HDLs, especially in people with mildly elevated cholesterol.
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Alcohol
Drinking a glass of wine with dinner—any alcoholic beverage, in fact—has been shown to raise good-cholesterol levels and lower the risk of a heart attack. (Excessive drinking, however, raises heart-disease danger.)