Good cholesterol, medically known as HDL (High-Density Lipoprotein), plays a vital role in maintaining heart health. Unlike bad cholesterol (LDL), which can accumulate in the arteries and increase the risk of heart disease, HDL works to remove excess cholesterol from the body. It transports bad cholesterol from the bloodstream and tissues to the liver, where it is broken down and eliminated. Maintaining healthy HDL levels is essential, and experts recommend keeping them above 40 milligrams per deciliter to reduce the risk of cardiovascular problems, including heart attacks and strokes.
Lifestyle changes to raise good cholesterol
Raising HDL naturally requires a combination of healthy lifestyle habits. Avoiding smoking and excessive alcohol consumption is key, as both can lower HDL levels. Regular physical activity, especially aerobic exercises like walking, jogging, or swimming, has been shown to increase good cholesterol. Maintaining a healthy weight also supports optimal lipid levels, while managing stress can prevent imbalances in cholesterol and other heart-related markers.
Desi foods that help increase HDL
In addition to lifestyle changes, including certain foods in your daily diet can significantly boost good cholesterol. Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which support heart health and enhance HDL function. Among plant-based options, nuts like almonds, walnuts, and pistachios are excellent choices, providing healthy fats that help improve lipid profiles. A study published in NIH, found that supplementing the diet with 30 grams of cashew nuts daily led to a significant increase in HDL cholesterol levels among Asian Indian adults with type 2 diabetes. The participants experienced a 1.7 mg/dL increase in HDL cholesterol without adverse effects on body weight, blood sugar, or other lipid parameters.Traditional Indian foods, such as ghee in moderation and mustard oil, can also contribute beneficial fats. Legumes like chickpeas, kidney beans, and lentils, along with whole grains such as brown rice and millets, offer fiber that helps regulate cholesterol levels. Green leafy vegetables like spinach, fenugreek, and methi are packed with nutrients and antioxidants that further support heart health. Fruits such as guava, pomegranate, and oranges are not only rich in fiber but also help improve HDL levels naturally.
Habits and foods to avoid for healthy heart
While focusing on good foods is important, it is equally necessary to avoid habits and items that can lower HDL. Smoking dramatically reduces good cholesterol, making cessation critical for heart health. Processed and ultra-processed foods containing high amounts of sugar, refined flours, and trans fats can disrupt cholesterol balance and lower HDL levels. Excessive alcohol intake also negatively affects lipid profiles and should be limited.
How to incorporate desi foods into your diet
Integrating desi, heart-friendly foods into daily meals is easier than it seems. Start the day with a bowl of oatmeal topped with almonds or walnuts, or enjoy a smoothie made with guava or pomegranate. Include legumes in your lunch and dinner, paired with whole grains or millets. Opt for mustard oil or moderate ghee while cooking traditional dishes. Snack on roasted nuts instead of packaged chips or cookies. Pair these dietary changes with regular physical activity and avoid smoking and excessive alcohol to see meaningful improvements in HDL levels over time.Good cholesterol, or HDL, is crucial for protecting the heart by removing harmful cholesterol from the body. While lifestyle choices like exercise, stress management, and avoiding smoking play a key role, dietary changes are equally important. Incorporating desi foods such as fatty fish, nuts, legumes, whole grains, and fruits, while minimising processed foods and alcohol, offers a natural and effective way to raise HDL levels. By adopting these habits consistently, you can support your heart health, maintain a balanced cholesterol profile, and reduce the risk of cardiovascular diseases.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also Read: Health benefits of karela leaves: A nutrient-dense food for blood sugar, liver, and immunity