High cholesterol is usually a result of poor lifestyle choices like physical inactivity and a high intake of saturated fats. Several factors such as genetics, obesity, smoking, aging, and excessive drinking are responsible for developing this problem. In this post, we would be discussing how to increase HDL cholesterol? Indian foods and home remedies to increase HDL levels in the blood.
What is Cholesterol?
Cholesterol is a kind of fat that is found in your blood and cells. It is mainly necessary to maintain cell membranes and for the conversion of sunlight to Vitamin D. The ideal cholesterol level should be less than 200mg/dL. If it is above this figure it is regarded as high cholesterol. To test the total cholesterol a test known as lipoprotein profile is conducted which can measure LDL, HDL, triglycerides, and VLDL. Out of these four parameters HDL i.e high-density lipoprotein is known to be the “good cholesterol” whereas LDL i.e low density lipoprotein is known to be the “bad cholesterol”. Now, let us talk about how to increase HDL cholesterol? Let’s take a look at some of the simple home remedies to increase HDL.
How to Increase HDL Cholesterol?
HDL i.e high-density lipoprotein is the “good cholesterol”. A low level of HDL puts you at risk of developing heart disease. Hence it is crucial to raise good cholesterol to minimize the risk of health issues
Home Remedies To Increase HDL:
Relishing a serving of oatmeal is the best way to cut down the bad cholesterol levels. It consists of a soluble dietary fiber called beta-glucan which aids in LDL removal and elimination from your body.
Avocado is an excellent monounsaturated fat source that can elevate the level of HDL and lower LDL levels. This delectable fruit contains a plant-based fat called beta-sitosterol that helps to reduce the cholesterol from the food.
Dark chocolate has a high flavonoid content which is effective at raising HDL levels. Chocolates containing low polyphenol have no effect on cholesterol.
Red wine contains antioxidants that protect the blood vessels from damage thus the body does not need more cholesterol in order to support the reversion of arterial damage resulting in the high production of HDL. Read – Alcohol that you can drink while on weight loss.
Green tea has high polyphenol content which helps in raising the HDL cholesterol and lowering LDL cholesterol by blocking its absorption in the intestines. Drinking 2 cups of this liquid regularly can also prevent infection and enhance your immune system. Read – Benefits of Matcha tea.
Onion especially the red ones can elevate the HDL levels and cut down the risk of heart disease. One of the best ways to consume it is by mixing its juice with honey and drinking it on a regular basis.
Several studies claim that coriander seeds can help increase HDL due to the presence of antioxidants. It is also a diuretic and can help to remove unwanted cholesterol from your system. You can boil coriander seed powder in water and consume it by adding cardamom, milk, and sugar. You can swap your regular tea for a coriander seed tea.
Fenugreek or methi seeds contain steroidal saponins that reduce the intensity of cholesterol produced in the liver. These seeds can also decrease the triglyceride absorption from fatty foods. The recommended amount of fenugreek seeds in half to one teaspoon. Read- Benefits of methi seeds. Or watch our video.
Psyllium husk can raise beneficial cholesterol as it binds with bile acids and fats to flush them out of your body. Since it is not palatable, it can be had along with your breakfast cereal or smoothie. Read – Benefit of isabgol.
Groundnut oil can effectively elevate the HDL cholesterol as it contains monosaturated fats. It can reduce LDL in the blood vessels. Read the Best cooking oil for health.
Apple Cider Vinegar is a great remedy for increasing HDL levels as it contains antioxidants. It helps to block the LDL cholesterol oxidation and remove the toxic free radicals.
Garlic is proven by numerous studies to be effective in increasing HDL levels and bring down the total cholesterol and LDL cholesterol levels. The sulfur compounds present in garlic impart therapeutic properties. Consumption of two garlic cloves can be helpful in reducing the level of cholesterol by 9%.
Indian Gooseberry is high in phenolic compounds and Vitamin C which reduces bad cholesterol and promotes high HDL levels. This fruit has a hypolipidemic effect in lowering cholesterol and triglycerides. Daily consumption of this fruit reduces bad cholesterol levels as well as prevents oxidation damage. It is also known to guard against heart problems and atherosclerosis. Read the Benefits of Amla.
Blueberries are yet another excellent food item to include in your diet to increase HDL. These berries are packed with antioxidants and increase the levels of HDL by 5%.
The lauric acid contained in coconut oil can encourage high HDL production and boost the LDL/HDL ratio. You can add 2 tablespoons of unrefined coconut oil to your daily meals.
Consuming natural orange juice regularly can greatly increase HDL levels as it is a rich source of flavonoids, vitamin C and folate. An even better option is to have orange juice that is fortified with sterols.
It can inhibit cholesterol synthesis as it contains compounds called Monacolins. Red yeast rice is produced by fermentation of red yeast and used for medicinal purposes in China. However, it is also available in tablet form in the health stores and pharmacies. It works best to reduce bad cholesterol and increase HDL.
Fish oil can effectively increase HDL levels due to the presence of omega- 3 fatty acids. Fatty fish and fish oils such as salmon, tuna, mackerel, sardines, herring, and bluefish are full of omega- 3 fatty acids that lower triglycerides. You can take about 1 to 4 grams of this oil on a daily basis for the best results.
Indian diet plan for heart patients
Indian diet plan to increase HDL and decrease LDL and VLDL
In addition to the above-mentioned home remedies to increase HDL, it is vital to make healthy lifestyle changes and stick to eating a heart-healthy diet. Apart from this a combination of a healthy diet and the right kind of exercise program can significantly improve HDL levels. The exercise program need not be a strenuous one, even plain walking or running for a mile can be of huge help. I hope our advice on how to increase HDL cholesterol? Indian foods and home remedies to increase HDL levels in the blood.