Nutritionist Pooja Malhotra shares simple ways to increase HDL or good cholesterol

Include nuts and seeds, oily fish, mustard oil, olives to increase HDL

Our bodies need cholesterol to build healthy cells, but high levels of cholesterol can increase your risk of heart disease. But not all cholesterol is bad. HDL (high density lipoprotein), or good cholesterol, absorbs cholesterol and brings it back to the liver, which then removes it from the body. High levels of HDL cholesterol can reduce the risk of heart disease and stroke. Nutritionist Pooja Malhotra described the benefits of HDL cholesterol in an Instagram video and highlighted ways to increase it in the body. Pooja said that although HDL cholesterol is largely determined by genetic factors, diet and lifestyle could also help improve its levels.

Here are some of the ways to raise HDL cholesterol:

1) Include friendly fats in your diet

Include friendly fats in your diet. You can get it from nuts and seeds, fatty fish, mustard oil, olives, avocados, and other similar foods.

2) Exercise regularly

We all know the importance of regular physical activity. Pooja said aerobic exercise, high-intensity training, and strength training also help improve HDL cholesterol levels.

3) Quit smoking

Quit smoking if you want to raise your HDL cholesterol levels. Smoking suppresses HDL cholesterol levels in the blood.

4) Eat purple fruits and vegetables

Include purple-colored fruits and vegetables in your diet because they contain a family of antioxidants called anthocyanins that help improve HDL cholesterol levels.

5) Forget trans fats

Trans fats raise bad cholesterol levels, lower HDL cholesterol levels and are also linked to heart disease.

Watch Pooja Malhotra’s video here:

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A post shared by Pooja Malhotra (@nutritionistpoojamalhotra)

According to the Centers for Disease Control and Prevention (CDC), HDL absorbs cholesterol and brings it back to the liver. It is then flushed out of the body through the liver. High HDL cholesterol levels can reduce your risk of heart disease and stroke. The CDC also suggests a few ways to prevent high cholesterol by changing your lifestyle. By leading a healthy lifestyle, you can help keep your cholesterol levels in a healthy range and reduce your risk of heart disease and stroke.

So if you’re concerned about your cholesterol levels, make some lifestyle changes right away. Additionally, opt for periodic tests or screenings to check the levels of LDL (low-density lipoprotein, also known as “bad” cholesterol) and HDL cholesterol in your blood.

Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.

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