{"id":41098,"date":"2023-05-22T18:00:00","date_gmt":"2023-05-22T12:30:00","guid":{"rendered":"https:\/\/connect.healthkart.com\/?p=41098"},"modified":"2023-05-25T11:16:27","modified_gmt":"2023-05-25T05:46:27","slug":"foods-to-increase-hdl","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/","title":{"rendered":"Foods to Increase HDL: Does Your Diet Contain Them?"},"content":{"rendered":"\n<p>If you&#8217;re looking to improve your heart health, focusing on your cholesterol levels is essential. High-density lipoprotein (HDL) cholesterol, often referred to as good cholesterol, plays a crucial role in protecting your heart from disease. In this article, we will explore foods to increase HDL and explain how incorporating them into your diet can help you elevate your HDL cholesterol levels naturally.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#How_to_Distinguish_Healthy_Cholesterol_Levels\" >How to Distinguish Healthy Cholesterol Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#Impact_of_HDL_Cholesterol_Foods\" >Impact of HDL Cholesterol Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#Foods_to_Increase_HDL_Cholesterol\" >Foods to Increase HDL Cholesterol<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#1_Olive_Oil\" >1. Olive Oil&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#2_Avocado\" >2. Avocado<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#3_Nuts\" >3. Nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#4_Fatty_Fish\" >4. Fatty Fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#5_Whole_Grains\" >5. Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#6_Legumes\" >6. Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#7_Garlic\" >7. Garlic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#8_Berries\" >8. Berries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#9_Dark_Chocolate\" >9. Dark Chocolate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#10_Soy\" >10. Soy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#Lifestyle_Tips_to_Increase_HDL_Cholesterol\" >Lifestyle Tips to Increase HDL Cholesterol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#Frequently_Asked_Questions_About_Foods_to_Increase_HDL\" >Frequently Asked Questions About Foods to Increase HDL<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#Q1_What_are_the_ways_to_increase_HDL_cholesterol_levels\" >Q1. What are the ways to increase HDL cholesterol levels?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#Q2_Which_are_the_foods_to_avoid_to_manage_healthy_HDL_cholesterol_levels\" >Q2. Which are the foods to avoid to manage healthy HDL cholesterol levels?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#Q3_Which_fruits_fall_in_the_category_of_HDL_foods\" >Q3. Which fruits fall in the category of HDL foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.healthkart.com\/connect\/foods-to-increase-hdl\/#Q4_Which_vegetables_should_be_included_in_HDL_foods\" >Q4. Which vegetables should be included in HDL foods?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Distinguish_Healthy_Cholesterol_Levels\"><\/span><strong>How to Distinguish Healthy Cholesterol Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To distinguish healthy cholesterol levels, it is important to understand the different types of cholesterol and their roles in the body. There are two main types of cholesterol i.e., low-density lipoprotein (LDL) and high-density lipoprotein (HDL).&nbsp;<\/p>\n\n\n\n<p>LDL cholesterol is often referred to as bad cholesterol because it can contribute to the buildup of plaque in the arteries, leading to heart disease. On the other hand, HDL cholesterol is considered good cholesterol because it helps remove excess cholesterol from the bloodstream, reducing the risk of heart disease.<\/p>\n\n\n\n<p>For optimal health, it is recommended to have a total cholesterol level of less than 200 mg\/dL, with an LDL cholesterol level of less than 100 mg\/dL and an HDL cholesterol level of 60 mg\/dL or higher. However, it is important to note that individual cholesterol goals may vary based on factors such as age, gender, and medical history. It is always best to consult with a healthcare professional to determine your specific cholesterol goals and create a plan to achieve them.<\/p>\n\n\n\n<p>The chart below gives you an insight into cholesterol levels.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>HDL Level<\/td><td>Men<\/td><td>Women<\/td><td>Children<\/td><\/tr><tr><td>Good<\/td><td>40 mg\/dL or higher<\/td><td>50 mg\/dL or higher<\/td><td>45 mg\/dL or higher<\/td><\/tr><tr><td>High<\/td><td>60 mg\/dL or higher<\/td><td>60 mg\/dL or higher<\/td><td>200 mg\/dL or higher<\/td><\/tr><tr><td>Low<\/td><td>Less than 40 mg\/dL<\/td><td>Less than 50 mg\/dL<\/td><td>Not applicable<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>If your lipid profile shows low HDL, you can naturally increase the levels by incorporating HDL cholesterol foods into your diet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Impact_of_HDL_Cholesterol_Foods\"><\/span><strong>Impact of HDL Cholesterol Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Incorporating foods that increase cholesterol into your diet can have a positive impact on your heart health. HDL cholesterol foods help remove excess cholesterol from the bloodstream, reducing the risk of plaque buildup in the arteries and ultimately decreasing the risk of heart disease.<\/p>\n\n\n\n<p>Foods that are high in monounsaturated and polyunsaturated fats, such as olive oil, avocados, nuts, and seeds, are known to help increase HDL cholesterol levels. Additionally, <a href=\"https:\/\/connect.healthkart.com\/fiber-rich-foods-and-their-health-benefits\/bid-5741\" target=\"_blank\" rel=\"noreferrer noopener\">foods high in fibre<\/a>, like fruits, vegetables, and whole grains, can also have a positive impact on HDL cholesterol levels.<\/p>\n\n\n\n<p>It&#8217;s important to note that while high HDL cholesterol levels are<a href=\"https:\/\/connect.healthkart.com\/how-to-improve-heart-health-points-to-keep-in-mind\/\" target=\"_blank\" rel=\"noreferrer noopener\"> beneficial for heart health<\/a>, it&#8217;s also important to maintain healthy levels of LDL cholesterol and total cholesterol. A balanced diet, regular physical activity, and avoiding smoking are all important factors in maintaining healthy cholesterol levels and reducing the risk of heart disease.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Foods_to_Increase_HDL_Cholesterol\"><\/span><strong>Foods to Increase HDL Cholesterol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It is not only HDL foods that help in maintaining healthy HDL cholesterol levels. Other environmental or medical factors also impact the lipid profile. Avoiding the factors mentioned below can help maintain high HDL cholesterol levels besides incorporating foods high in HDL into your diet.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sedentary lifestyle<\/li>\n\n\n\n<li>Being overweight or obese<\/li>\n\n\n\n<li>The onset of type 2 diabetes<\/li>\n\n\n\n<li>Inflammation<\/li>\n<\/ul>\n\n\n\n<p>Hormones such as thyroid hormone or oestrogen help in maintaining high HDL levels. Regular exercise and alcohol consumption in moderation can increase HDL cholesterol levels.<\/p>\n\n\n\n<p>Also, avoiding LDL cholesterol foods and choosing foods that increase HDL cholesterol is the perfect way to increase the ratio of HDL to LDL. Here are some of the HDL foods that you need to incorporate into your diet for a heart-healthy life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Olive_Oil\"><\/span><strong>1. Olive Oil<\/strong>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Olive oil is a healthy fat that is rich in monounsaturated fatty acids (MUFAs). Studies have shown that consuming olive oil can increase HDL cholesterol levels while also reducing levels of LDL cholesterol.<\/p>\n\n\n\n<p>Extra virgin olive oil is a better choice if you are cooking at low to moderate temperatures. When heated to high temperatures, extra virgin oil can undergo oxidation which can cause the breakdown of oil and produce harmful compounds. It is best to use extra virgin olive oil for low and medium cooking methods like sauteing, baking and roasting.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Avocado\"><\/span><strong>2. Avocado<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Avocados are another HDL food that is high in MUFAs, making them a great choice for increasing HDL cholesterol levels. Additionally, avocados are also a good source of fibre and other heart-healthy nutrients.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nuts\"><\/span><strong>3. Nuts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nuts, such as almonds, walnuts, and cashews, are a great source of healthy fats and fibre. Studies have shown that consuming nuts on a regular basis can help increase HDL cholesterol levels.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Fatty_Fish\"><\/span><strong>4. Fatty Fish<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Fatty fish, such as salmon, mackerel, and sardines, are <a href=\"https:\/\/connect.healthkart.com\/top-10-foods-rich-in-omega-3-fatty-acids\/bid-5952\" target=\"_blank\" rel=\"noreferrer noopener\">high in omega-3 fatty acids <\/a>and are foods that increase HDL cholesterol. Omega-3s can also help reduce inflammation and lower the risk of heart disease.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Whole_Grains\"><\/span><strong>5. Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Whole grains, such as oats, barley, and quinoa, are a good source of fibre and are considered&nbsp; <strong>foods high in HDL.<\/strong> Additionally, whole grains are also rich in other heart-healthy nutrients, such as vitamins and minerals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Legumes\"><\/span><strong>6. Legumes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Legumes, such as lentils, chickpeas, and beans, are a good source of protein and fibre, which can help increase HDL cholesterol levels. Legumes are also a good source of other nutrients, such as iron and potassium.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Garlic\"><\/span><strong>7. Garlic<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Garlic is a popular herb that has been shown to have a variety of health benefits. It also helps in maintaining high HDL levels.&nbsp; Studies have shown that consuming garlic regularly can help improve cholesterol levels and reduce the risk of heart disease.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Berries\"><\/span><strong>8. Berries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Berries, such as blueberries, strawberries, and raspberries, are good sources of antioxidants, which can help reduce inflammation and improve cholesterol levels. Additionally, berries are also a good source of fibre, which can help increase HDL cholesterol levels.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Dark_Chocolate\"><\/span><strong>9. Dark Chocolate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Dark chocolate is a delicious treat that is also good for your heart. Studies have shown that <a href=\"https:\/\/connect.healthkart.com\/how-eating-a-dark-chocolate-benefits-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">consuming dark chocolate<\/a> consistently can help improve cholesterol levels and reduce the risk of heart disease.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Soy\"><\/span><strong>10. Soy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Soy products, such as tofu and soy milk, are a good source of protein and fibre, which can help increase HDL cholesterol levels. Additionally, soy products are also a good source of other heart-healthy nutrients, such as phytochemicals and omega-3 fatty acids.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lifestyle_Tips_to_Increase_HDL_Cholesterol\"><\/span><strong>Lifestyle Tips to Increase HDL Cholesterol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In addition to incorporating foods that increase HDL cholesterol into your diet, there are several lifestyle changes you can make to help increase your HDL cholesterol levels. Here are some tips:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Regular physical activity can help increase HDL cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Smoking can lower HDL cholesterol levels and increase the risk of heart disease. If you smoke, quitting can help increase your HDL cholesterol levels and improve overall health.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Being overweight or obese can lower HDL cholesterol levels. Losing weight through a healthy diet and regular exercise can help increase HDL cholesterol levels and reduce the risk of heart disease.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat a diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. This can help improve cholesterol levels and reduce the risk of heart disease.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Practice relaxation techniques like yoga or meditation to de-stress. Stress is one of the risk factors that lower HDL cholesterol levels.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Managing HDL cholesterol levels is vital for heart health. Including foods to increase HDL cholesterol levels is one way of maintaining HDL cholesterol levels.&nbsp; Foods that are high in unsaturated fats like avocados, nuts, seeds, and fatty fish can raise HDL levels. Fibre-rich foods like whole grains, fruits, and vegetables can also improve HDL levels. Moderate alcohol intake, particularly red wine, may also increase HDL levels. A balanced diet and regular exercise are important for maintaining healthy cholesterol levels and improving heart health.<\/p>\n\n\n<div ><style>#sp-ea-41099 .spcollapsing { height: 0; overflow: hidden; transition-property: height;transition-duration: 300ms;}.sp-easy-accordion-enabled .eap_section_title_41099, body .eap_section_title_41099 { color: #444; margin-bottom:  30px; }#sp-ea-41099.sp-easy-accordion>.sp-ea-single {margin-bottom: 10px; border: 1px solid #e2e2e2; }#sp-ea-41099.sp-easy-accordion>.sp-ea-single>.ea-header a {color: #444;}#sp-ea-41099.sp-easy-accordion>.sp-ea-single>.sp-collapse>.ea-body {background: #fff; color: #444;}#sp-ea-41099.sp-easy-accordion>.sp-ea-single {background: #eee;}#sp-ea-41099.sp-easy-accordion>.sp-ea-single>.ea-header a .ea-expand-icon { float: left; color: #444;font-size: 16px;}a.collapsed {\r\n    color: #212326 !important;\r\n}<\/style><h2 class=\"eap_section_title eap_section_title_41099\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_About_Foods_to_Increase_HDL\"><\/span>Frequently Asked Questions About Foods to Increase HDL<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"sp_easy_accordion-1779194315\"><div id=\"sp-ea-41099\" class=\"sp-ea-one sp-easy-accordion\" data-ea-active=\"ea-click\" data-ea-mode=\"vertical\" data-preloader=\"\" data-scroll-active-item=\"\" data-offset-to-scroll=\"0\"><div class=\"ea-card ea-expand sp-ea-single\"><h3 class=\"ea-header\"><span class=\"ez-toc-section\" id=\"Q1_What_are_the_ways_to_increase_HDL_cholesterol_levels\"><\/span><a class=\"collapsed\" id=\"ea-header-410990\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse410990\" aria-controls=\"collapse410990\" href=\"#\" aria-expanded=\"true\" tabindex=\"0\"><i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-minus\"><\/i> Q1. What are the ways to increase HDL cholesterol levels?<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3><div class=\"sp-collapse spcollapse collapsed show\" id=\"collapse410990\" role=\"region\" aria-labelledby=\"ea-header-410990\"> <div class=\"ea-body\"><p><span style=\"font-weight: 400\">Some simple ways to increase HDL cholesterol levels are:<\/span><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise regularly<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Consume alcohol in moderation.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Quit smoking<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Maintain a healthy weight.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eat healthy fats.<\/span><\/li><\/ul><\/div><\/div><\/div><div class=\"ea-card sp-ea-single\"><h3 class=\"ea-header\"><span class=\"ez-toc-section\" id=\"Q2_Which_are_the_foods_to_avoid_to_manage_healthy_HDL_cholesterol_levels\"><\/span><a class=\"collapsed\" id=\"ea-header-410991\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse410991\" aria-controls=\"collapse410991\" href=\"#\" aria-expanded=\"false\" tabindex=\"0\"><i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> Q2. Which are the foods to avoid to manage healthy HDL cholesterol levels?<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3><div class=\"sp-collapse spcollapse \" id=\"collapse410991\" role=\"region\" aria-labelledby=\"ea-header-410991\"> <div class=\"ea-body\"><p><span style=\"font-weight: 400\">The foods to be avoided to manage healthy HDL cholesterol levels are:<\/span><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Red meat like pork, lamb, and beef<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Full-fat dairies like cream, whole milk and butter.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Baked foods\u00a0<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sweets<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fried foods<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Unhealthy fats<\/span><\/li><\/ul><\/div><\/div><\/div><div class=\"ea-card sp-ea-single\"><h3 class=\"ea-header\"><span class=\"ez-toc-section\" id=\"Q3_Which_fruits_fall_in_the_category_of_HDL_foods\"><\/span><a class=\"collapsed\" id=\"ea-header-410992\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse410992\" aria-controls=\"collapse410992\" href=\"#\" aria-expanded=\"false\" tabindex=\"0\"><i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> Q3. Which fruits fall in the category of HDL foods?<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3><div class=\"sp-collapse spcollapse \" id=\"collapse410992\" role=\"region\" aria-labelledby=\"ea-header-410992\"> <div class=\"ea-body\"><p><span style=\"font-weight: 400\">Fruits that can be categorised under HDL foods are apples, pears, and oranges.<\/span><\/p><\/div><\/div><\/div><div class=\"ea-card sp-ea-single\"><h3 class=\"ea-header\"><span class=\"ez-toc-section\" id=\"Q4_Which_vegetables_should_be_included_in_HDL_foods\"><\/span><a class=\"collapsed\" id=\"ea-header-410993\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse410993\" aria-controls=\"collapse410993\" href=\"#\" aria-expanded=\"false\" tabindex=\"0\"><i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> Q4. Which vegetables should be included in HDL foods?<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3><div class=\"sp-collapse spcollapse \" id=\"collapse410993\" role=\"region\" aria-labelledby=\"ea-header-410993\"> <div class=\"ea-body\"><p><span style=\"font-weight: 400\">High-fibre vegetables like kale, broccoli, cauliflower, etc should be included in HDL foods.<\/span><\/p><\/div><\/div><\/div><script type=\"application\/ld+json\">{ \"@context\": \"https:\/\/schema.org\", \"@type\": \"FAQPage\", \"@id\": \"sp-ea-schema-41099-6a0c59cb99566\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"Q1. What are the ways to increase HDL cholesterol levels?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"Some simple ways to increase HDL cholesterol levels are:<ul><li>Exercise regularly<\/li><li>Consume alcohol in moderation.<\/li><li>Quit smoking<\/li><li>Maintain a healthy weight.<\/li><li>Eat healthy fats.<\/li><\/ul>\" } },{ \"@type\": \"Question\", \"name\": \"Q2. 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Which vegetables should be included in HDL foods?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"High-fibre vegetables like kale, broccoli, cauliflower, etc should be included in HDL foods.\" } }] }<\/script><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking to improve your heart health, focusing on your cholesterol levels is essential. High-density lipoprotein (HDL) cholesterol, often referred to as good cholesterol, plays a crucial role in protecting your heart from disease. In this article, we will explore foods to increase HDL and explain how incorporating them into your diet can help [&hellip;]<\/p>\n","protected":false},"author":192,"featured_media":41104,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1,1024],"tags":[484,511],"secondary_tag":[],"class_list":{"0":"post-41098","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-chronic-conditions","8":"category-english","9":"tag-healthy-lifestyle","10":"tag-lifestyle-changes","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foods to Increase HDL: Here\u2019s How They Work - HealthKart<\/title>\n<meta name=\"description\" content=\"Here\u2019s how foods to increase HDL into your diet help you. 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