How to Increase HDL & decrease LDL - #11709
My HDL is 37 HDL : LDL is 0.39 LDL is 96 How to balance my cholesterol level please give me suggestions. What to eat or what to not eat. I want to balance my cholesterol (decrease LDL & to increase HDL)
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Your LDL is near normal but HDL is low → main focus should be diet + exercise + lifestyle. No medication is needed at this stage unless other risk factors (diabetes, hypertension, family history of heart disease). Repeat lipid profile in 6 months to track improvement.
1.Diet changes to increase HDL – Eat more omega-3 rich foods like fatty fish (salmon, sardines, mackerel), walnuts, flaxseeds, and chia seeds. Include olive oil, groundnuts, and avocados in your meals. Choose whole grains, oats, and high-fiber fruits and vegetables daily.
2.Foods to reduce LDL – Avoid deep-fried foods, red meat, full-fat dairy, bakery products, and foods with trans fats. Prefer grilled, steamed, or boiled cooking methods. Use skimmed milk, curd, paneer, and lean proteins like pulses, sprouts, and chicken.
3.Lifestyle changes – Regular brisk walking, cycling, jogging, or swimming for 30–40 minutes, 5 days a week, helps raise HDL and lower LDL. Losing even 5–10% body weight improves cholesterol balance if you are overweight.
4.Habits that help – Quit smoking (if applicable), as it directly lowers HDL. Limit alcohol to very occasional or avoid it. Drink plenty of water and manage stress through yoga or meditation.
5.Supplements and medical support – If diet and exercise are not enough, your doctor may prescribe omega-3 capsules, niacin, or statins depending on your overall risk profile. Do not start medicines on your own.
6.Regular monitoring – Repeat your lipid profile every 3–6 months to track progress. Along with cholesterol, keep a check on blood pressure, sugar levels, and body weight.
Hello Anshu, I understand your concern. Based on your report, your HDL is a bit low, LDL is within normal range and HDL:LDL can be improved by raising HDL. HDL is the good cholesterol. Here is what you can do-
1. Dietary Changes - EAT MORE good fats like nuts(almonds), seeds (chia and flax seeds), olive oil, fruits & vegetables, whole grains (oats, quinoa, brown rice), if you eat non-veg then add salmon, mackerel, sardines. AVOID - deep fried foods, fast foods, white bread, sugary foods, clod drinks, red meat & organ meat in excess.
2. Exercise - Do 30–45 mins of brisk walking, cycling, jogging, or swimming at least 5 days a week. Strength training (like light weights, resistance bands) also helps boost HDL.
3. Also - Maintain healthy weight. Quit smoking (if applicable) – it directly lowers HDL. Limit alcohol – small amount (red wine occasionally) may increase HDL, but not recommended if you don’t drink already. Manage stress and get 7–8 hrs of quality sleep. If you need help with stress management, feel free to reach out to me.
4. Supplements - Tab. Multivitamin once daily × 3 months.
5. Repeat your lipid profile every 6–12 months. If LDL rises above 130 or HDL stays very low, consult a doctor for evaluation.
lipid profile test measures total cholesterol, LDL (bad), HDL (good), and triglycerides. Your LDL is in normal range,but HDL is slightly lesser than normal To Boost your HDL stay active(PHYSICAL EXERCISE=1 hour daily), eating healthy fats like nuts , seeds, avocado, and fatty fish, and avoiding trans fats, refined carbs, and excess sugar. Quitting smoking and alcohol also helps. Small lifestyle changes can make a big difference for heart health…
Hi Anshu,
To increase HDl:
Do regular exercise Have extra virgin oil,olive oil Nuts Avocado Salmon fish Chia seeds Fruits Fiber rich foods Vegetables Skinless chicken Egg white Dark chocolate
Avoid all junk: refined foods, Alcohol and red meat
Thats it dear. Keep monitoring your lipid profie and BP.
I trust this helps. Feel free to talk Thank you
Hello dear See as per test details shared ldl are ok but hdl should be increased Iam suggesting some measures for it Kindly follow them for atleast 2 months Physical exercises atleast half an hour daily Avoid desi ghee consumption Take more protein rich diet Reduce butter intake to 50 percent Get good cooked in sunflower or mustard oil Take abundant green leafy vegetables Strict reduction for junk foods Avoid refined food Hopefully improvement occurs Regards
Hello, Your reports are borderline for normal values.
To maintain your lipid profile, do these: 1. Limit trans fats in your diet like packaged food items 2. Limit saturated fats like ghee, butter 3. Use oil like olive, sunflower 4. Exercise regularly for 20min./day 5. Eat seasonal fruits
Take care
Hi Dear Anshu, To increase your good cholestrol eat good fats Avoid trans fats ,processed foods like chips Take coconut ,groundnut almonds, paneer which are rich in good fats Kindly start with light exercises If any addictions kindly be abstinent Take proper hydration This will help you out Take care
To balance your cholesterol levels by increasing HDL and decreasing LDL, several lifestyle modifications can be implemented. Firstly, focus on dietary changes. Increase the intake of healthy fats found in olive oil, fatty fish like salmon or mackerel, nuts, and avocados, as these can help raise HDL cholesterol. It’s also beneficial to incorporate more soluble fiber into your diet by eating oats, legumes, fruits, and vegetables, which can reduce LDL cholesterol. Limiting saturated fats found in fatty cuts of meat, full-fat dairy products, and trans fats present in some fried foods and baked goods is crucial for lowering LDL levels.
Exercise has a positive effect on cholesterol balance. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. This can be in the form of brisk walking, cycling, or swimming. Regular physical activity raises HDL cholesterol and improves overall heart health by also reducing LDL cholesterol to some extent. Avoiding smoking and limiting alcohol intake are important too. If you smoke, quitting is a significant step toward better HDL levels and overall cardiovascular health, as smoking may suppress HDL cholesterol.
Medication might also be necessary, depending on your overall risk profile and if lifestyle changes alone are insufficient. Statins or other cholesterol-lowering drugs could be prescribed, and they are more effective when combined with lifestyle modifications. You should have a detailed discussion with a healthcare provider, considering personalized risk factors and specific medical needs. If you’re experiencing any unusual symptoms or have concerns about your heart health, it’s essential to seek medical advice promptly. These strategies should be seen as part of a continuous, long-term approach to managing cholesterol effectively.
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