Grace Medical Services Private Limited

How to Increase HDL Cholesterol with Indian Food?

How to Increase HDL Cholesterol with Indian Food (1)


There is a perceived misconception about Indian cuisine being unhealthy, which is not entirely true. Yes, one can find some Indian dishes high in calories, fat and sodium, but there are plenty of healthy and nutritious options too. 

However, regarding cholesterol levels, Indian food is a great alternative for enjoying rich flavors without compromising healthy cholesterol levels. Only when people over consume these dishes can a problem arise. 

While high cholesterol levels are bad for your health, some HDL cholesterol is essential for overall well-being.  

So, how can you increase HDL cholesterol with Indian food? Let us find out in this in-depth blog post. 

Why is HDL Cholesterol Good?

Cholesterol is a helpful waxy substance that our bodies need to make cell walls and essential chemicals, but too much can cause issues.

There are two types of cholesterol: 

  • HDL (high-density lipoprotein) cholesterol 
  • LDL (low-density lipoprotein) cholesterol

HDL and LDL are a combination of fat (lipid) and protein. Having excess LDL and low HDL increases the chances of getting heart problems.

HDL has a high protein and low-fat content. It absorbs excess cholesterol in the blood and takes it to the liver, which removes it from the body. 

So, is HDL cholesterol bad or good? 

It is often called good cholesterol because high HDL cholesterol levels can lower heart disease and stroke risk. 

While LDL cholesterol adheres to the walls of your arteries, HDL helps eliminate this bad cholesterol from blood vessels. 

In addition, it possesses qualities that reduce inflammation and oxidative stress. It shields cells and important substances in the blood and tissues, preventing them from harm.

Top 5 Healthy Indian Foods to Raise HDL Cholesterol 

Here are five cholesterol-friendly Indian foods that you can incorporate into your diet to raise HDL cholesterol levels: 

1. Beans and Legumes

Dals and beans are the favorite staples of Indian people. These foods contain folate, which is beneficial in keeping the heart healthy. 

In addition, beans and legumes are abundant sources of soluble fiber and healthy nutrients. Lentils such as black beans, black-eyed peas and kidney beans can increase HDL cholesterol levels. 

Chickpeas, rajma, lobia, soybeans, masoor dal, arhar dal, moong dal, and chana dal are excellent ingredients for boosting good cholesterol.

2. Whole Grains

Different regions in India use various whole grains like daliya, ragi, whole wheat, barley, and more in their cooking. 

Daliya is particularly popular as a breakfast food. These whole grains are beneficial for maintaining healthy levels of good cholesterol in the body.

3. Paneer 

Paneer is a gentle and healthy ingredient used in many Indian dishes. It provides the calcium your body needs while keeping your HDL cholesterol levels intact.

You can enjoy dishes made with paneer, such as paneer with spinach, matar paneer, or grilled paneer curry. It’s better to choose paneer made from cow’s milk instead of buffalo milk because it has less fat. 

But remember to eat deep-fried or sweet paneer dishes in small amounts.

4. Leafy Greens 

Dark leafy greens can combine bile acids which help flush out LDL cholesterol. As a result, it helps balance the bad and good cholesterol. 

Leafy vegetables such as methi, spinach, and sarson saag contain lutein and other carotenoids, which prevent cholesterol from sticking to your artery walls. 

5. High-fiber fruits

Fruits are essential in Indian food; people enjoy them as desserts or snacks. Fruits such as bananas, guava, pomegranate, and mangoes are fiber-rich, which can help increase HDL cholesterol levels in our bodies. 


In conclusion, by embracing these delicious Indian foods and incorporating them into your daily diet, you can effectively elevate your HDL cholesterol levels and lower the risk of heart disease.

However, after you’ve created a healthy diet plan to manage your cholesterol, it’s important to stay consistent.

Which Indian foods do you consume to maintain your HDL levels? 


1. Which Indian spice can help raise HDL cholesterol? 

According to studies, Turmeric contains curcumin; it helps increase HDL cholesterol levels. In addition, it also helps reduce LDL cholesterol levels and inflammation. 

2. How to reduce bad cholesterol levels with Indian food? 

Indian foods like ghee and dal chawal (brown rice) can help reduce bad (LDL) cholesterol levels. 

Leave a Comment

Your email address will not be published. Required fields are marked *