Good cholesterol, medically known as HDL (high density lipoprotein, plays an important role in maintaining heart health. Unlike bad cholesterol (LDL), which can gather 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 important, and experts recommend that they hold them over 40 milligrams per deciliter to reduce the risk of cardiovascular problems, including heart attacks and stroke.
Lifestyle changes to raise good cholesterol
Raising HDL, of course, requires a combination of healthy lifestyle habits. Avoiding smoking and excessive alcohol consumption is the key, as both can lower HDL levels. Regular physical activity, especially aerobic exercises such as 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 food that helps increase HDL
In addition to lifestyle changes, including some foods in your daily diet can increase good cholesterol. Fat fish like salmon, mackerel and sardines are rich in omega-3 fatty acids, which support heart health and improve the HDL function. Among herbal alternatives, nuts such as almonds, walnuts and pistasas are excellent choices, providing healthy fats that help improve the lipid profiles. A study Published in NIH, found that supplementation of the diet with 30 grams of cashews daily led to a significant increase in HDL -cholesterol levels among Asian Indian adults with type 2 diabetes. Participants experienced an increase of 1.7 mg/dl in HDL cholesterol without negative effects on body weight, blood sugar or other lipid parameters.Traditional Indian foods, such as ghee in dimensions and mustard oil, can also contribute to favorable fats. Balm such as chickpeas, kidney beans and lentils, along with whole grains such as brown rice and millet, offers fiber that helps regulate the cholesterol level. Green leafy vegetables such as spinach, fenugreek and mety 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 to improve HDL levels naturally.
Habits and foods to avoid too healthy heart
Although focusing on good foods is important, it is equally necessary to avoid habits and objects that can lower HDL. Smoking dramatically reduces good cholesterol, which makes cessation of heart health. Processed and ultra-worked foods containing large amounts of sugar, refined flour and trans fats can interfere with cholesterol balance and lower HDL levels. Excessive alcohol intake also adversely affects lipid profiles and should be limited.
How to integrate Desi foods into your diet
Integrating Desi, heart -friendly foods in 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, in combination with whole grains or millet. Choose mustard oil or moderate ghee while cooking traditional dishes. Snacks on roasted nuts instead of packaged chips or cookies. Connect these diet 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 to protecting the heart by removing harmful cholesterol from the body. While lifestyle choices such as exercise, stress management and avoiding smoking play a key role, diet changes are equally important. Integrating Desi foods such as oily fish, nuts, legumes, whole grains and fruits, while minimizing 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 disease.Disclaimer clause: This article is only for general information purposes and does not replace professional medical advice, diagnosis or treatment. Always seek guidance from a qualified healthcare provider regarding any medical conditions or lifestyle changes.Also read: Health benefits with Karela leaves: a nutritional food for blood sugar, liver and immunity
