How to Increase HDL Cholesterol with Indian Food

High-density lipoprotein (HDL) is often referred to as the "good" cholesterol because it helps remove excess cholesterol from your bloodstream and carries it back to the liver for disposal.

Increasing HDL cholesterol is essential for heart health as it reduces the risk of heart disease and stroke. While exercise and a healthy lifestyle play a role, food choices—especially traditional Indian foods—can significantly boost HDL levels.

In this blog, we'll explore how you can increase your HDL cholesterol with Indian food and how the Dyslipidemia Diet Plan available on the Hint app through Hint Pro and Hint Premium subscriptions can help you manage your cholesterol levels effectively.

The Role of Healthy Fats in Increasing HDL Cholesterol

One of the most important strategies to boost HDL cholesterol is incorporating healthy fats like monounsaturated fats (MUFA) and polyunsaturated fats (PUFA) into your diet.

These fats are known for their heart-protective properties and are commonly found in Indian foods.

Healthy Fats in Indian Foods

• Almonds and Walnuts: These nuts are excellent sources of MUFA and PUFA. Studies show that regular consumption of almonds can raise HDL levels while lowering LDL (bad) cholesterol.

  Incorporating a handful of nuts into your daily diet can be a simple yet effective way to boost HDL.

• Flaxseeds and Chia Seeds: Rich in omega-3 fatty acids, these seeds are perfect for increasing HDL cholesterol. You can sprinkle them on your dal, salads, or even yogurt for added benefits.

• Olive Oil: Though not traditionally Indian, olive oil is becoming more common in Indian households. Its high MUFA content makes it an ideal oil for heart health, especially when used for light sautéing or drizzling over salads.

• Mustard Oil: A staple in many Indian kitchens, mustard oil is another excellent choice for boosting HDL cholesterol. It's rich in both MUFA and PUFA, making it a heart-friendly cooking option.

Increase Fiber Intake with Indian Foods

Fiber, especially soluble fiber, plays a critical role in maintaining healthy cholesterol levels. Foods rich in soluble fiber bind with cholesterol and help remove it from your body, while also promoting overall heart health.

High-Fiber Indian Foods

• Oats: Oats are high in soluble fiber, making them a fantastic food for increasing HDL and lowering LDL cholesterol. A warm bowl of oatmeal in the morning or incorporating oats into Indian recipes like idlis and dosas can benefit heart health.
• Legumes: Pulses like moong dal, masoor dal, and chickpeas are excellent sources of fiber. Regularly eating dals and legumes as part of your meals can help improve cholesterol levels.
• Fruits and Vegetables: Traditional Indian fruits like guava, apples, and pomegranates are packed with fiber and antioxidants that support heart health. Incorporating a variety of vegetables like spinach, fenugreek (methi), and okra into your meals will further enhance HDL levels.

Control Carbohydrate Intake

While it's important to include healthy fats and fiber-rich foods, it's equally essential to monitor carbohydrate intake.

Excessive consumption of refined carbs, such as white rice and sweets, can lead to an increase in LDL cholesterol and triglycerides, while also lowering HDL cholesterol.

Replace Refined Carbs with Whole Grains

Switching from refined carbohydrates to whole grains like brown rice, millet, and barley can help boost HDL levels and improve heart health. These complex carbs are rich in fiber, which also helps reduce cholesterol levels.

Dyslipidemia Diet Plan on the Hint App

The Dyslipidemia Diet Plan available on the Hint app is designed to help manage cholesterol levels, including increasing HDL cholesterol.

Available through Hint Pro and Hint Premium, this plan offers personalized meal suggestions based on your individual needs, emphasizing foods rich in healthy fats, fiber, and complex carbohydrates.

With advanced nutrition tracking and unlimited consultations with dietitians available through Hint Premium, you can easily monitor your fat and carbohydrate intake, ensuring you follow a heart-healthy diet tailored to boost HDL cholesterol.