Best Foods And Tips: How To Increase HDL Cholesterol Naturally!

You might have heard these two words: “high-density lipoprotein or HDL cholesterol” (the good one) and “low-density lipoprotein (LDL) cholesterol” (the bad one). But do you know how to increase HDL cholesterol, which is effective and protects your heart health?

According to the European Heart Journal Supplements, every 1 mg/dL increase in HDL cholesterol is associated with a 2–3% reduction in the risk of coronary heart disease.

Being Indian, we are blessed to have great ways to enjoy the richness of flavors without sacrificing healthy cholesterol levels. But problems arise when people overconsume food because too much cholesterol is bad for our health.

On the other hand, HDL cholesterol is also essential for overall wellness. So, to make it clear, let’s understand in-depth these types of cholesterols and how we can increase HDL cholesterol levels. Read on!

What Is Cholesterol?

Cholesterol is a lipid that is produced by our liver and is in the form of a waxy type of fat. These fats can also be consumed directly by eating foods that come from animals, such as red meat, beef, etc. However, it is transported throughout the body with the help of our blood.

Cholesterol is required by the human body to:

• Form cell membrane layers
• Help the liver make bile for digestion.
• Produce vitamin D
• Make certain hormones

It has two primary types of cholesterol:

• High-density lipoprotein (HDL)
• Low-density lipoprotein (LDL)
• Very low-density lipoprotein (VLDL) (carries triglycerides- fat stores in your body and used for generating energy) 

Also, read: Give Your 3 Minutes Of Time Here And Know How To Reduce Cholesterol

What Is HDL Cholesterol?

HDL (High-Density Lipoprotein) cholesterol is the “good” cholesterol because it helps remove excess LDL (bad) cholesterol from the bloodstream, preventing plaque buildup in the arteries.

It carries cholesterol to the liver, where it is metabolized and excreted from the body. A lower stroke and heart illness risk is linked with greater HDL cholesterol levels.

Why Is HDL Cholesterol Important For Heart Health?

Maintaining heart health depends much on the HDL, which is done by: 

• Clearing off excessive blood LDL cholesterol
• Lowering the chances of atherosclerosis (hardening of the arteries)
• Reducing oxidative stress and inflammation in blood vessels
• Bolstering general cardiac system operation and lessening the risk of cardiovascular disease

Research shows a noteworthy decrease in cardiac incidents associated with increased HDL levels. Key to supporting heart health is keeping good HDL cholesterol via life decisions, workouts, and diet.

What Are Optimal Levels Of HDL Cholesterol?

Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood or millimoles (mmol) per liter (L).

When it comes to HDL cholesterol, higher numbers are better.

At Risk	Desirable
Men (Less than 40 mg/dL (1.0 mmol/L)	60 mg/dL (1.6 mmol/L) or above
Women (Less than 50 mg/dL (1.3 mmol/L)	60 mg/dL (1.6 mmol/L) or above
Anyone (19 or younger)	More Than 45mg/dl

How To Increase HDL Cholesterol Levels?

Sometimes, navigating the world with high cholesterol may feel next to impossible against the endless choices we make every day. But we at Fitelo believe that if you try to incorporate these lifestyle changes, you can increase your HDL naturally.

1. Physical Activities

There are several studies that have proven and recommended that 40 minutes of aerobics can help you improve your HDL cholesterol. Also, you can include a 30-minute walk regularly in the schedule. Moreover, it will keep you to stay active the whole day.

A meta-analysis published in JAMA Internal Medicine analyzed randomized controlled trials and found that regular aerobic exercise significantly increases HDL-C levels.

2. Diet

Start avoiding trans fats in foods such as fried food, baked food, and junk food. In addition to this, always limit saturated fats such as those in meat and full-fat dairy products like cheese, milk, butter, etc. You can also include vitamin D rich foods as well to balance your diet.

Research indicates that replacing dietary carbohydrates with unsaturated fats—both polyunsaturated and monounsaturated—can lead to significant increases in HDL-C levels.

3. Quit Smoking

Make sure you stop your smoking habit. Smoking is the most dangerous for your heart’s health, as it can lower HDL levels and increase LDL levels and triglycerides. That’s why heavy smokers are weak.

A comprehensive review found that individuals who quit smoking experienced notable increases in HDL-C concentrations compared to those who continued smoking.

4. Moderate Drinking

The relationship between alcohol consumption and high-density lipoprotein (HDL) cholesterol is complex. Moderate alcohol intake may increase HDL levels; however, this does not necessarily translate to a reduced risk of heart disease.

Research in the American Journal of Clinical Nutrition indicated a positive dose-response relation between alcohol consumption and HDL-C concentrations. The study observed that higher alcohol intake was associated with greater increases in HDL-C levels over a six-year period.

However, excessive alcohol intake is associated with numerous health risks, including liver disease, hypertension, and an increased risk of certain cancers. Limit alcoholic beverages (up to one drink a day for women of all ages and men older than 65, and up to two drinks a day for men age 65 and younger).

5. Choose Better Fats

Start consuming monosaturated and polyunsaturated fats. These are easily available in plants like nuts, and fish like salmon, and tuna. Eat these foods in small portions because these foods are packed with lots of calories.

If you want to increase your HDL levels naturally and improve heart health, connect with our expert dietitians for a personalized diet plan.

How To Increase HDL Cholesterol Naturally with Indian Foods

So, here are some nutritious foods to raise HDL cholesterol, as recommended by nutritionists:

1. Avocados

This fruit is one of the best sources for increasing HDL levels in the human body. It is packed with monosaturated fibers and fats. However, avocado benefits in many other health advantages. So, consuming it in your diet plan will aid you to clean the LDL cholesterol present in the blood and replace it with HDL. Moreover, the easiest way to consume avocados in your diet is through hummus, guacamole, and avocado smoothies.

2. Seeds

Methi seed can lower LDL cholesterol levels by decreasing its production in the liver. Also, fenugreek reduces triglycerides and low-density lipoprotein (LDL) and increases HDL levels in people who are suffering from diabetes more effectively. Additionally, you can even consume the seeds of pumpkin, sunflower, and basil to increase HDL cholesterol in the human body.

3. Nuts

Here is a list of a few dry fruits that can help increase HDL levels in the human body. Also, consider dry fruits for weight loss. So, let’s have a look:

• Pistachio: Pista or pistachio nuts can aid in increasing high-density lipoprotein in the human body. Moreover, the consumption of this nut can boost a serum called paraoxonase and arylesterase, which prevent LDL cholesterol oxidation.

• Cashew: The presence of compounds like oleic acid, phytosterols, and phenols in cashew is perfect for heart health and strengthens your blood vessels. Also, the properties of cashew reduce LDL cholesterol and lower blood pressure.

• Walnuts: This nut is full of omega-3 fatty acids and is known for its anti-oxidative and anti-cardiovascular disease effects. So, consuming walnuts increases good HDL cholesterol and reduces bad LDL cholesterol in the human body. For instance, consuming 30 grams of walnuts per day will improve the lipid profile of type-2 diabetes patients.

• Almonds: Almonds are a good source of fiber, magnesium, potassium, vitamin E, etc. All of them are excellent for the human heart. Also, it is best to lower LDL levels while raising HDL levels.

Also Read: Top 10 Foods To Increase HDL: Svasth Rahana Va Sukhee Rahana

4. Healthy Fats and Oils

Healthy fats that increase HDL cholesterol are sesame oil, peanut oil, coconut oil, walnut oil, desi ghee, mustard oil, etc. Such fats in the human body increase lipid profiles and support a healthy heart due to their high monounsaturated omega-3 content.

• Garlic: So, the presence of the bioactive compound in garlic, called allicin, helps lower triglycerides and prevents plague development. Therefore, incorporating garlic into a regular diet plan will help in lowering harmful cholesterol levels.

• Fiber-rich Foods: The content of fiber rich foods can help lower harmful cholesterol. Fruits such as grapes, strawberries, gooseberries, pears, apples, etc. aid in lowering LDL cholesterol in the body. Also, high-fiber foods such as oats, barley, wheat, and ragi are the few best choices that increase HDL and lower LDL.

5. Beans and Legumes (Dal)

In many parts of India, dals and beans are considered staple foods. Therefore, incorporating it regularly into your diet is a great way to raise HDL cholesterol. Also, roasted chickpeas, lobia, rajma, soybeans, masoor dal, arhar dal, moong dal, and chana dal are the right sources to increase HDL cholesterol.

6. Green Leafy Vegetables

Leafy greens and vegetables help to lower cholesterol levels by making the human body excrete more cholesterol. Leafy vegetables, for example, sarson saag, spinach, methi, etc., contain lutein and other carotenoids. Thus, it leads to a lower risk of heart disease.

7. Paneer

Cottage cheese, or paneer, is a soft, low-fat ingredient added to numerous Indian dishes. Thus, helps meet human calcium needs without compromising HDL levels.

Foods To Avoid That Lower HDL

Keeping good levels of high-density lipoprotein (HDL) cholesterol is absolutely essential for heart health. On the other hand, particular foods can reduce HDL levels and upset the whole cholesterol balance. Eating so-called unhealthy things can help to promote a better lipid profile:

1. Trans Fats: Trans fats found in fried foods, margarine, and many processed snacks lower HDL cholesterol and raise low-density lipoprotein ( LDL) (bad cholesterol), therefore increasing heart disease risk. So, opt for a low-cholesterol diet with no trans fat.

2. Refined Carbohydrates: Insulin resistance, which might reduce HDL levels over time, results from white bread, pastries, and sweet cereals. Choose whole grains instead. 

3. Foods And Drinks That Are Sweet And Sugary: Sugars found in sodas, sweets, and desserts can cause weight gain and inflammation, which lowers HDL cholesterol and raises triglycerides.

4. Processed Meats: Deli meats, sausages, and hot dogs have high saturated fat, sodium, and preservative content, undermining cholesterol management.

5. Fast Food And Fried Foods: Frequently loaded with unhealthy fats and calories, burgers, fries, and fried chicken help to lower HDL levels and cause obesity or overweight problems.

6. Overwhelming Alcohol: Although modest alcohol consumption might improve HDL, over time, excessive drinking can cause liver damage, elevated triglycerides, and reduced HDL cholesterol.

7. Hydrogenating Oils: Found in vegetable shortening, baked goods, and some peanut butter, hydrogenated oils are known to lower HDL and increase harmful LDL cholesterol.

8. Processed Snacks High In Sodium: High blood pressure and bad lipid balance, indirectly lowering HDL levels, can be caused by chips, processed cheese, and instant noodles.

9. Artificial Sweeteners: Metabolism can be negatively affected by diet sodas and sugar-free snacks, therefore aggravating cholesterol levels.

10. Ultra-Processed Foods: Often found in processed snacks, frozen dinners, and instant noodles, there are unhealthy fats and nasty additives that might lower cholesterol levels. These are ultra-processed foods and should be avoided.

Focusing on a heart-healthy diet heavy in whole foods, lean proteins, healthy fats, and fiber and avoiding the above foods will help you to maintain better HDL levels and general cardiovascular conditions.

Tips To Maintain Healthy HDL Levels

Aside from learning which foods are perfect for increasing HDL, you must also know how to extract the most benefit out of them. So, here we are mentioning some important and healthy tips for maintaining good HDL levels:

• Stop consuming or limit your consumption of junk foods such as pizza, pastries, creamy pasta, burgers, etc.
• Set a target of eating at least 4-5 veggies a day.
• Additionally, limit your salt, sugar, and fatty snack intake. But you can treat yourself once a week.
• Start including legumes in at least 2-3 meals of your day, like lentils, roasted chickpeas, etc.
• Switch yourself on to healthy cooking oils, including those made of soybean, canola, sunflower, olive, etc.
• Also, include eggs in your regular diet.

2-Day Sample Diet Chart To Increase HDL Cholesterol

So, here sharing a 2-day diet plan with you:

Day 1

Early-morning	Soaked methi seeds (1 tbsp) in warm water
Breakfast	Oats/poha with vegetables and a bowl of curd
Mid-morning	Fruit chaat (grapes, guava, apple, or any seasonal fruits)
Lunch	Whole wheat roti, vegetable salad, chicken curry, or any other seasonal sabzi, and cucumber raita
Mid-afternoon	A handful of nuts
Evening Snacks	Steamed sprouts
Dinner	Moong dal khichdi, palak sabzi, and curd

Day-2 

Early-morning	A glass of lemon-infused water
Breakfast	Oats porridge and a bowl of pomegranate with seeds
Mid-morning	An Apple or any seasonal fruit and a cup of green tea
Lunch	Brown rice with lauki dal, salad, and buttermilk
Mid-afternoon	Low-fat yogurt
Evening Snacks	Roasted Chickpeas
Dinner	Whole wheat roti, gobhi matar curry, and cucumber raita

Following healthy eating guidelines allows you to enjoy Indian cuisine while maintaining HDL cholesterol levels. For remarkable results, seek personalized diet guidance from our qualified nutritionist.

Lifestyle Changes To Improve HDL

Reducing the risk of heart disease is the tendency of high-density lipoprotein ( HDL) cholesterol—often called “good cholesterol.” It eliminates extra bad cholesterol (LDL) from the bloodstream. Naturally, improving general heart health and raising HDL levels start with important lifestyle changes.

1. Regular exercise

• Take walks, runs, cycling, or swimming in aerobic exercise.
• Additionally, strength training and high-intensity exercises are used to raise HDL. You can enroll yourself in Fitelo’s personal training program for more effective results.
• Target at least 150 minutes of moderate or 75 minutes of intense activity every week.

2. Choose a Nutritious Diet

• Select fats from olive oil, avocados, nuts, and oily fish.
• Consume more soluble fiber found in legumes, oats, fruits, and vegetables.
• Cut trans fats, processed meals, and refined carbohydrates that lower HDL.

3. Maintain Healthy Weight

• Reducing extra abdominal fat will assist in increasing HDL concentrations.
• To help weight control, emphasize mindful eating and portion control.

4. Stop smoking

• Smoking raises LDL and triglycerides and reduces HDL cholesterol.
• Over time, stopping enhances heart condition and raises HDL levels.

5. Restrict Alcohol Consumption

• Men should have two drinks per day; women should have one drink per day.
• Still, heavy alcohol consumption increases liver damage risk and triglyceride levels.

6. Deal with Stress Gently

• Chronic stress can compromise heart health and cholesterol numbers.
• To help you control stress, practice meditation, deep breathing exercises, yoga, or hobbies.

7. Get Enough Quality Sleep

• Low HDL and high LDL levels are related to bad sleep.
• Strive for seven to nine hours of continual nightly sleep.

8. Hydrate Regularly

• Good metabolic and lipid balance depends in part on drinking enough water.
• Cut back on sweet beverages that lead to bad cholesterol levels and weight increase.

9. Consider Omega-3 Supplements

• Omega-3 fatty acids that raise HDL abound in fish oil, flaxseed, and walnuts.
• Before beginning any supplement schedule, see a health specialist.

10. Regular Medical Examination

• Track cholesterol readings and engage with a physician to evaluate development.
• Necessary changes to diet, working out, and medicines should be made.

Including these lifestyle modifications will help you to naturally increase HDL cholesterol levels and lower the danger of heart ailments.

Ayurvedic And Natural Remedies To Boost HDL Levels

Ayurveda and natural remedies offer effective ways to improve good cholesterol (HDL) and promote better heart health. Here are some Ayurvedic herbs and natural solutions to enhance HDL levels naturally.

Remedy	Benefits	How to Use
Triphala	Detoxifies the body and improves lipid metabolism	Drink Triphala tea or take Triphala powder with warm water before bedtime
Amla (Indian Gooseberry)	Rich in Vitamin C and antioxidants, it boosts HDL	Consume Amla juice, dried Amla powder, or Amla-infused honey daily
Garlic (Lahsun)	Lowers LDL, increases HDL, improves heart health	Eat one raw garlic clove daily or use it in cooking
Turmeric (Haldi)	Contains Curcumin, which balances cholesterol and prevents artery blockages	Drink golden milk (turmeric milk) or mix turmeric with warm water and black pepper.
Fenugreek Seeds (Methi Dana)	High in soluble fiber, it helps regulate cholesterol levels	Soak 1 teaspoon of fenugreek seeds overnight and drink the water in the morning
Ashwagandha	Reduces oxidative stress, which affects cholesterol metabolism	Take Ashwagandha powder with warm milk or as a supplement
Flaxseeds (Alsi)	Rich in Omega-3 fatty acids, it improves HDL levels	Consume ground flaxseeds in smoothies, yogurt, or warm water
Tulsi (Holy Basil)	Enhances blood circulation and supports lipid metabolism	Drink Tulsi tea or chew fresh Tulsi leaves in the morning
Guggul (Commiphora Mukul)	Ayurvedic herb that lowers LDL and enhances HDL	Take Guggul supplements after consulting an Ayurvedic expert
Lemon and Honey Water	Cleanses the body and promotes healthy cholesterol levels	Mix warm water, lemon juice, and a teaspoon of honey and drink in the morning

Taking these Ayurvedic and natural remedies can support healthy cholesterol levels and enhance overall cardiovascular well-being.

A Word From Fitelo on How to Increase HDL Cholesterol

According to studies, HDL cholesterol levels are partly determined by genetics. But there are plenty of good things a person can do to naturally increase HDL levels. Such as consuming anti-oxidant- rich foods and healthy fats, coconut oil, and quitting smoking, all these are effective enough for increasing HDL cholesterol levels.

Here are the key takeaways:

• Understanding Cholesterol: Cholesterol is vital for many bodily processes, but heart health depends on keeping the right ratio of LDL (bad) to HDL (good) cholesterol.
  
• Importance of HDL Cholesterol: HDL cholesterol’s significance lies in its ability to lower the risk of stroke and heart disease by helping to clear the blood of extra LDL cholesterol. Having higher HDL levels improve cardiovascular function.
  
• Healthy Lifestyle Modifications: Natural HDL level increase results from getting adequate sleep, managing stress, stopping smoking, following a healthy diet plan, and engaging in regular exercise.
  
• Foods to Avoid: Processed meals, trans fats, refined sugars, soft drinks, excessive alcohol, and fried foods can reduce HDL level and raise heart disease risk.
  
• Indian Foods That Boost HDL: Nuts, flax, olive oil, fiber-rich meals, beans, legumes, dark leafy vegetables, and dairy products like paneer all raise natural HDL levels.
  
• 2-Day Diet Plan: A two-day diet plan consisting of nutrient-dense meals including oats, whole grains, legumes, lean proteins, and fresh vegetables, healthy fats, and fiber-rich foods helps cholesterol levels.
  
• Ayurvedic and Natural Remedies: Triphala, Amla, Garlic, Turmeric, Ashwagandha, flaxseeds, Tulsi, and Guggul provide natural means of boosting HDL levels and encouraging heart health.

To manage and control your cholesterol levels effectively, connect with our Fitelo experts anytime. With a personalized diet plan, you can easily enhance your HDL levels and keep your heart healthy all the time!

How A Diet Plan Can Help In Burning Calories?

What can happen in 30 days? Are you interested to find out? Let’s watch this informative but short video to understand this concept.

Frequently Asked Questions

How Do I Raise My HDL Naturally?

You can increase your HDL levels by eating healthy fats (olive oil, nuts, fatty fish), exercising regularly, quitting smoking, and maintaining a healthy weight.

Which Food Increases HDL?

Foods like avocados, nuts, seeds, fatty fish, olive oil, and whole grains help boost HDL levels naturally.

What If My HDL Is 35?

An HDL level of 35 is low. Improving diet, exercise, and lifestyle habits can help raise it and reduce heart disease risk.

Does Walking Increase HDL?

Yes, regular brisk walking and aerobic exercises can help increase HDL levels and improve overall heart health.

Contact Us

It is important to note that every individual’s dietary needs and preferences are unique. It’s essential to consult a registered dietitian to create a customized meal plan based on specific macronutrient goals and nutritional needs. So, contact us today if you are looking for a customized diet plan. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.