When we talk about cholesterol, most people focus only on “bad cholesterol” (LDL). But cardiologists warn that low levels of good cholesterol (HDL) may be just as dangerous—especially for Indians, who already have a higher risk of heart disease.
In an expert interaction, senior cardiologist Dr. Praveen Chandra explains why HDL is critical for heart health and why medicines alone cannot fix it.
🫀 Why Good Cholesterol (HDL) Matters
HDL works like a clean-up system in the body.
It removes bad cholesterol from blood vessels
Helps keep arteries clean and flexible
Reduces risk of heart attack and stroke
“HDL acts like a cleaner in your bloodstream,” explains Dr. Chandra.
“Low HDL (below 40) is a major risk factor, especially in Indians.”
💊 Can Medicines Increase HDL?
According to Dr. Chandra:
“No pill can effectively boost good cholesterol.”
While medicines can lower bad cholesterol, HDL responds best to lifestyle changes, not tablets.
✅ 5 Doctor-Recommended Lifestyle Changes to Boost HDL Naturally
1️⃣ Quit Smoking
Smoking lowers HDL levels.
Once smoking stops, HDL slowly rises
One of the fastest ways to improve cholesterol balance
2️⃣ Follow a Balanced, Clean Diet
Dr. Chandra advises:
More fresh vegetables and fruits
Lean protein sources
Healthy fats
Avoid processed and sugary foods
👉 Junk food directly worsens cholesterol balance.
3️⃣ Exercise Daily (Even Walking Helps)
At least 30 minutes of brisk activity daily
Walking, cycling, or light jogging is enough
“Regular walking alone can raise HDL by 5–10 points,” he notes.
4️⃣ Eat HDL-Friendly Foods
Foods that naturally improve HDL include:
Oats
Almonds and walnuts
Chia seeds and flax seeds
Avocado
Fatty fish (for non-vegetarians)
These contain healthy fats that protect the heart.
5️⃣ Control Refined Carbs and Excess Dairy
Reduce white rice, refined flour, sugary snacks
Avoid excess cheese, butter, and full-fat dairy
These changes help the body manage cholesterol more effectively.
🇮🇳 Why Indians Must Be Extra Careful
Dr. Chandra highlights that Indians often have:
Higher bad cholesterol
Lower HDL
Sedentary lifestyle
High-carb diets
“Modern lifestyles and outside food are working against heart health.
But HDL is responsive—small consistent changes make a big difference.”
👨⚕️ Doctor’s Final Advice
Don’t rely on medicines alone
Focus on daily habits
Start small but stay consistent
HDL improves slowly but steadily when lifestyle is corrected.
✅ Key Takeaway
Good cholesterol cannot be fixed by pills alone.
Lifestyle changes—exercise, diet, and quitting smoking—are the real treatment.
Protecting your heart begins with how you live every day.
⚠️ Medical Disclaimer
This article is for public awareness only and does not replace medical consultation. Patients with heart disease or abnormal cholesterol should consult their doctor for personalized advice.
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