Foods That Increase HDL [High Cholesterol Foods]

Cholesterol is a fatty substance your liver makes and is found in certain foods too. Two types of lipoproteins transfer cholesterol to and from cells. One is, LDL (low-density lipoprotein) and the other is HDL or high-density lipoprotein.

High-density lipoprotein (HDL) cholesterol is frequently mentioned as the “good” cholesterol. It plays a decisive part in upholding heart health by helping to take away other forms of cholesterol from your bloodstream. When your HDL levels are higher, your risk of heart disease tends to be lower.  Foods play a vital role in maintaining cholesterol levels. Want to learn about HDL Cholesterol Foods? Read on.

This article reviews what HDL and LDL cholesterol are, risk factors, prevention tips, and more.

To boost your HDL (good) cholesterol, you can include a variety of heart-healthy foods in your diet.

HDL Cholesterol Foods

Rajashree Gadgil the most reputed dietitian in Mumbai suggests incorporating these foods into your diet, which can help maintain good cholesterol levels.

• Olive Oil
• Avocado
• Fatty Fish
• Nuts
• Whole Grains
• Berries
• Legumes
• Almonds
• Green Tea

When you are trying to improve your HDL cholesterol, it is important to work on your lifestyle changes and your diet.

How to Increase HDL Cholesterol?

Including some specific foods into your diet, along with regular exercise and a healthy lifestyle, can help you increase good cholesterol. To increase HDL in one month you are recommended to exercise regularly, avoid trans fats, and consume good fats: Include healthy fats like those found in avocados, nuts, and olive oil, reduce excessive carbohydrate intake, quit smoking and eat antioxidant-rich foods.

Including foods of specific types can increase HDL levels.

Foods that Increase HDL

Suggesting food types to perk up good cholesterol levels:

• Items rich in monounsaturated fats can help perk up HDL levels.
• Foods that are high in omega-3 fatty acids, which can boost HDL
• Items that are good sources of healthy fats and can help improve HDL levels.
• High in fiber foods as they can help manage cholesterol levels.
• Foods that are rich in antioxidants and can support heart health
• Items that are high in fiber and protein, make them great for cholesterol control.
• Foods that contain catechins, which can help improve cholesterol levels.

Good Cholesterol Foods

Many foods can help reduce levels of LDL (bad) cholesterol, thereby improving the percentage of HDL (good) cholesterol in the blood. Cholesterol is produced in our body and also comes from the food we eat. The main function of good cholesterol is to pull bad cholesterol away from the walls of your arteries and avert a condition called atherosclerosis. Good cholesterol foods are those foods that naturally lessen levels of bad cholesterol or contain HDLs.

You may maintain a healthy cholesterol level with Indian foods.

How to increase HDL cholesterol with Indian food?

Increasing HDL (high-density lipoprotein) cholesterol, often referred to as “good” cholesterol, can be gained through several dietary choices.

1. Seeds

Fenugreek or methi seeds reduce LDL cholesterol levels by lessening the liver’s production of cholesterol and its absorption in the intestine.

• Nuts
• Pistachio
• Almonds
• Walnuts
• Cashew

3) Healthy Fats and Oils

4)Garlic

5)Fibre-rich Foods

6)Green Leafy Vegetables

7)Beans and Legumes (Dal)

8)Paneer

Avoiding high-cholesterol foods may help a person manage their cholesterol levels. Rajashree Gadgil the founder of TRUWELLTH Integrative Health Centers has been promoting and encouraging healthy living through healthy eating habits. Some high-cholesterol foods are recommended to avoid by the most honored Dietitian in Thane.

Low-density lipoprotein cholesterol (LDL), alternatively is referred to as “bad” cholesterol. This is because high levels of LDL can cause a buildup of plaque in arteries, raising the danger of heart disease and stroke.

LDL Cholesterol

LDL or low-density lipoproteins are elements made of lipids (fats) and proteins that transport fats through your bloodstream. Due to their structure, fats can’t move through your blood on their own. Accordingly, lipoproteins work as vehicles that transfer fats to several cells in your body. LDL particles contain a large amount of cholesterol and a smaller quantity of proteins.

When it comes to managing cholesterol levels, it’s indispensable to be mindful of the foods you consume. You need to avoid bad cholesterol foods if you’re targeting to cut your cholesterol level.

Bad Cholesterol Foods

• Coconut oil
• Cheese
• Butter
• Bacon
• Artificial sweeteners
• Fried French fries
• Biscuits
• Regular soda
• Movie theatre popcorn
• Fatty pork sausage
• White bread

• Eating an unbalanced diet high in fat, particularly saturated and trans fats
• Obesity
• A lack of physical activity
• Genetic disorders, such as familial hypercholesterolemia
• Stress
• Smoking
• Some medications and health conditions

There is generally no indication (symptom) of High cholesterol, hence is why it’s habitually referred to as a “silent” condition. Nevertheless, if left untreated, it can bring about serious health like heart attack, peripheral artery disease, or stroke because of atherosclerosis.  Chest pain, nausea, extreme fatigue, shortness of breath, and pain in the neck, jaw, upper abdomen, or back may indicate of an increase in cholesterol level. Remember to consult a healthcare professional for exact assessment and management if you suspect high cholesterol levels. If you have concerns, visit TRUWELLTH Integrative Health Centers the most esteemed dietitian Center in Thane, and consult a healthcare provider for personalized advice.

Wrapping Up

A person with high cholesterol can lower it by making necessary lifestyle changes, avoiding HDL cholesterol foods and, in a few cases, using medications. If you can successfully manage cholesterol levels it can help lower a person’s general risk of potentially life-threatening conditions such as stroke and heart attack.  Regular check-ups are suggested in every 4 to 6 years for most adults, but more frequent screening may be needed if you have risk issues.