Cholesterol is a major element that leads to clogging of the arteries, which in turn might lead to several other diseases like cardiovascular disorders. Hence, controlling the level of cholesterol in the body is important.

How To Increase HDL Cholesterol with Food

Ways to Enhance HDL Cholesterol Level with Food in India?

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.

Increase HDL by Consuming Beans and Legumes

Beans are legumes or dals as they are commonly termed in India are a part of Indian diet are some foods to increase HDL.

1. Chickpeas, which are commonly termed     as Chhole in India, are wonderful source     of HDL cholesterol

2. Also, equally good are Kidney beans,     popularly called as Rajma in Hindi

3. Dried peas are another good source of HDL

4. Also, Black beans should be included in      your diet for increasing HDL

5. Other types of dals like Masoor, Moong,      Arhar, Chana and whole moong dals are      also beneficial for increasing HDL levels

Ways to Include Whole Grains in Your Diet

Whole grains food 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.

Eat Lots of Fibre Rich Fruits and Vegetables

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.

Seeds

Fenugreek

Nuts

Pistachio, Cashew, Walnut, Almonds

Beans and legumes

Coconut oil, Olive oil, Sesame oil

Healthy fats and oils

rajma, lobia, chickpeas, masoor dal, soybean,

Fibre-rich Vegetables

Garlic, dark leafy greens like methi, spinach

Fibre-rich fruits

strawberries, Grapes, gooseberries

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