6 min read
When considering the level of cholesterol in your body, a number of things are taken into account. Our body has mainly two types of Cholesterol – LDL or low-density lipoprotein and HDL or high-density lipoprotein. LDL is normally called bad cholesterol, while HDL is regarded as good cholesterol. Overall, the LDL levels in our body are required to be limited so that you can enjoy a healthy heart and healthy life. The HDL levels or good cholesterol, on the other hand, can be increased to enhance your health further.
So, what can you do to further the good cholesterol levels in the body? See, good cholesterol in your body comes with High-Density Lipoprotein (HDL). Hence, you can take proper food to enhance HDL, while you must limit some food items to control the LDL levels. Let’s take a look at how to increase HDL cholesterol with Indian food, in this post.
Cholesterol is a word that connotes the harmful effects of LDL or bad cholesterol in our minds. However, you may note that not all cholesterol is harmful for that matter. When we talk about increasing the HDL cholesterol in our body by means of some food items, it variably means that you reduce the level of bad cholesterol in the body while increasing the amount of good cholesterol which is needed to maintain proper cholesterol balance.
It might interest you to note that the HDL cholesterol disseminates the harmful LDL compounds to the liver. The liver in turn breaks it down and disperses rather than letting them accumulate in the heart arteries causing circulation blockage. Hence, controlling LDL and increasing HDL by incorporating simple food items of everyday use can really help to regulate the fluids in our body better.
Beans are legumes or dals as they are commonly termed in India are a part of Indian diet are some foods to increase HDL. Most meals across the country are incomplete without them. In fact, many recipes in India which are eaten regularly are rich in protein, which comes from different varieties of these legumes and beans. Be it a simple meal cooked at home or an authentic thali at a fancy restaurant, dal is predominantly a part of the most Indian cuisine.
Moreover, being staple food in India, dals and beans are found everywhere easily and can easily be used to increase HDL cholesterol. You could include the legumes and beans in your daily food items to increase HDL cholesterol in your body. Take a look at the below-mentioned foods to increase HDL cholesterol:
Dals and beans are regularly consumed with rice and chapati in almost all households in India. Further, these legumes can be consumed in the form of other recipes that are created by using other ingredients. They are not just rich in protein, but also contain fibre in some cases. Hence, a cup of legume and beans can let your body get the daily dose of nutrient requirements.
So, prefer including beans like rajma, chickpeas, as well as whole legume dals etc. You can search for easy recipes online to get new and delicious meal recipes with legumes and beans to increase HDL cholesterol in Indian cuisine.
If you are scared of the spices in recipes, you can keep it simple and prepare lentil soups and other simpler dishes. Also, you can try hummus for a healthy way to include chickpeas in your diet.
We already know the health benefits of whole grains. They are used to increase good cholesterol and thereby lower the likelihood of clogging of arteries in your heart. So, use whole grains like Wheat, Barley, Ragi, Daliya and Oats in your diet to lower LDL and increase HDL. Rotis or chapatis, which are the main staple food in India, are generally made from whole grains. Further, alternatives like Ragi and Barley can also be used for their nutritional values to prepare roti and to increase HDL cholesterol in your breakfast, lunch, and dinner.
Fibre-rich fruits and vegetables are the easiest way to increase the level of HDL, while limiting the LDL level. Fruits are a part of the daily diet of people all across the globe. They can be eaten in the form of fruit salads, desserts and so on. It is easy to incorporate fruits even in the form of snacks in between meals to supply the body with HDL.
Similarly, vegetables with high-fibre are also easy to add to your daily diet in the form of curry’s, soups, mixed veg sabzi, and so on. There are numerous ways to prepare and add high-fibre vegetables in your meal. Indian families generally do have one or two dishes of vegetables almost everyday as part of their meals.
The table below has a list of various Indian food items that are HDL cholesterol sources. Have a look:
|Pistachio, Cashew, Walnut, Almonds
|Healthy fats and oils
|Coconut oil, Olive oil, Sesame oil, Peanut oil,
Mustard oil, Walnut oil, Ghee
|Garlic, dark leafy greens like methi, spinach, and Sarson saag
|Beans and legumes
|rajma, lobia, chickpeas, masoor dal, soybean, tur dal, chana dal and moong dal
|strawberries, Grapes, gooseberries, apples and pears
|Other high-fibre food
|Oats, barley, wheat, and ragi, paneer
To Sum up
As discussed above, there is a wide choice of HDL rich food items that can be used to increase the level of HDL cholesterol, while lowering the LDL level with various food items we generally consume on a daily basis. All you need is to look for recipes with ingredients mentioned above. You can combine various fibre-rich vegetables together to prepare khichdi with Dalia, or use dals with roti, rice to serve as HDL food etc. Further, you can eat boiled forms of the above-mentioned food items.
View this post on Instagram
Good cholesterol or HDL can be boosted through food like berries. oats, beans, legumes, olive oil, whole grains, nuts, seeds, fatty fish, and so on.
It can be done by eating healthy fats like olive oil, coconut oil, and fatty fish, and avoiding harmful trans fats. Also, you must do regular exercise, quit bad habits like smoking. You may also consume antioxidant-rich foods for effectively increasing HDL cholesterol.
Chickpeas, rajma, lobia, soybeans, masoor dal, Arhar dal, moong dal, and chana dal are great ingredients to increase HDL cholesterol.
Yes, berries are a great source of fruit that boosts your fibre intake to improve good cholesterol levels. In fact, berries are known as high-fibre fruits.
Oats Idli, Ragi Dosa, Oats Upma, Moong dal chilla etc.
PayBima is an Indian insurance aggregator on a mission to make insurance simple for people. PayBima is the Digital arm of the already established and trusted Mahindra Insurance Brokers Ltd., a reputed name in the insurance broking industry with 17 years of experience. PayBima promises you the easy-to-access online platform to buy insurance policies, and also extend their unrelented assistance with all your policy related queries and services.
People are now prioritizing health, striving to maintain a healthy weight to prevent diseases. To remain in shape and to maintain fitness for good health,.
Broccoli is a vegetable rich in many nutrients, including antioxidants, fiber, vitamins, minerals, etc. Unlike in the West, Broccoli has only recently gained popularity in.
Updated on Jan 27, 2024 Lemon is a wonderful fruit with a refreshing smell and taste. They come with several benefits. The valuable properties of.
You will be amazed to know that there is evidence of humans using flaxseeds at the beginning of civilization. So, flaxseeds can be termed one.
Women juggle multiple roles, trying hard to maintain a delicate equilibrium between family and career. However, when it comes to taking care of their health,.
Reviewed by: Dr. Dipa Rani A dry nose can be a cause of great discomfort and irritation. Be it the skin on the outside of the.
Reviewed by: Dr. Dipa Rani Kidney stones are primarily small and hard deposits that are formed within your kidneys and are made of acid salts and.
Beriberi is a disease that is caused due to a deficiency of vitamin B1. Also termed as thiamine deficiency, Beriberi causes the nerves to inflame.
Winter is the time of the year that most people eagerly await because of the festivities, celebrations, and holidays, as well as to enjoy the.
Speak to our advisor
Mahindra Insurance Brokers Limited (A Mahindra Group Company) - Unit-202, A-Wing, 2nd Floor, Amiti Building, Agastya Corporate Park, Kamani Junction, LBS Marg, Kurla West, Mumbai - 400070. Tel: +91 22 66423800
Licenced by IRDAI License No. 261; License Validity : 17-05-2025; Category : Composite Broker; CIN : U65990MH1987PLCO42609 Member of Insurance Brokers Association of India (IBAI).
Insurance is the subject matter of solicitation.
For a seamless experience, use the latest version of Chrome/Firefox/Internet Explorer.
Copyright © 2024 Mahindra Insurance Brokers. All Right Reserved.
Verify your number to activate your best premium offer
Please enter the OTP sent to XXXXXX 4099 to continue