Good cholesterol, also known as HDL, is crucial in protecting your heart and maintaining overall cardiovascular health. However, it often doesn't receive the attention it deserves in regular health discussions. With the rise in cardiovascular diseases among Indians, understanding how to improve HDL levels has become more important than ever. In an exclusive interview with cardiologist Dr. Praveen Chandra, he shared valuable insights on the significance of HDL, why medications aren't the best solution for boosting HDL, and most importantly, how certain lifestyle changes can naturally increase HDL levels.
Dr. Chandra emphasized that HDL functions as a "cleaner" in the bloodstream by removing bad cholesterol and helping maintain clear arteries. Having an HDL level below 40 is a significant risk factor for cardiovascular diseases, particularly among South Asians who have genetic predispositions. Despite this, Dr. Chandra strongly advises against relying on pills to raise HDL, explaining that lifestyle factors such as diet, physical activity, and habits play a much more substantial role in boosting good cholesterol levels. He stressed that, with the right lifestyle changes, individuals can improve their heart health and reduce the risk of heart disease.
Dr. Chandra outlined five proven lifestyle changes that can effectively raise HDL:
- Quit Smoking: Smoking lowers HDL levels, but quitting allows HDL to gradually increase.
- Balanced Diet: Focus on fresh vegetables, lean proteins, and healthy fats while cutting out processed and sugary foods.
- Daily Exercise: A minimum of 30 minutes of brisk activity daily, such as walking, can raise HDL by 5–10 points.
- Eat HDL-Friendly Foods: Incorporate foods like oats, nuts (almonds, walnuts), chia seeds, flax seeds, avocado, and fatty fish into your diet.
- Control Carbs and Dairy: Reducing refined carbs and moderating dairy intake helps manage cholesterol effectively.
Dr. Chandra also highlighted that Indians often have higher levels of "bad cholesterol" compared to HDL due to dietary changes and increasingly sedentary lifestyles. He emphasized that even with modern challenges like busy schedules and unhealthy foods, consistent changes in lifestyle can significantly improve HDL levels and strengthen heart health. By paying special attention to HDL, Indians can better defend their hearts against cardiovascular risks.
