Why Good Cholesterol Matters: Cardiologist Explains How to Increase HDL Naturally

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Why Good Cholesterol Matters: Cardiologist Explains How to Increase HDL Naturally

Good cholesterol (HDL) plays a vital role in protecting heart health, yet it is often ignored. Cardiologist Dr. Praveen Chandra explains why low HDL is a major risk factor for Indians and why lifestyle changes—not medicines—are the most effective way to raise it and reduce long-term cardiovascular risk.As cardiovascular diseases rise rapidly in India, understanding the role of good cholesterol, or HDL, has become increasingly important. Often overlooked in routine health discussions, HDL plays a crucial role in clearing bad cholesterol from the bloodstream and protecting the arteries. In an exclusive interaction, senior cardiologist Dr. Praveen Chandra explained that HDL acts like a natural cleaner in the body, helping remove excess bad cholesterol and reducing the risk of heart disease. According to him, HDL levels below 40 significantly increase cardiovascular risk, especially among Indians who already have a genetic predisposition to heart conditions. Dr. Chandra stressed that medications are largely ineffective when it comes to increasing HDL. “No pill can meaningfully raise good cholesterol,” he said, adding that HDL levels respond best to daily lifestyle habits such as diet, physical activity and smoking behaviour. He outlined five proven lifestyle changes that can help raise HDL levels naturally. These include quitting smoking, following a balanced diet rich in vegetables, lean proteins and healthy fats, engaging in at least 30 minutes of daily physical activity, and consuming HDL-friendly foods such as nuts, seeds, oats, avocados and fatty fish. He also advised limiting refined carbohydrates and moderating dairy intake to improve cholesterol balance. Dr. Chandra pointed out that sedentary lifestyles, processed foods and high-carb diets have worsened cholesterol profiles among Indians. However, he emphasised that HDL is highly responsive to positive changes. With consistent lifestyle improvements, individuals can strengthen their heart’s natural defence system and significantly lower long-term risk.

Published by Somesh | January 23, 2026

As cardiovascular diseases rise rapidly in India, understanding the role of good cholesterol, or HDL, has become increasingly important. Often overlooked in routine health discussions, HDL plays a crucial role in clearing bad cholesterol from the bloodstream and protecting the arteries.

In an exclusive interaction, senior cardiologist Dr. Praveen Chandra explained that HDL acts like a natural cleaner in the body, helping remove excess bad cholesterol and reducing the risk of heart disease. According to him, HDL levels below 40 significantly increase cardiovascular risk, especially among Indians who already have a genetic predisposition to heart conditions.

Dr. Chandra stressed that medications are largely ineffective when it comes to increasing HDL. “No pill can meaningfully raise good cholesterol,” he said, adding that HDL levels respond best to daily lifestyle habits such as diet, physical activity and smoking behaviour.

He outlined five proven lifestyle changes that can help raise HDL levels naturally. These include quitting smoking, following a balanced diet rich in vegetables, lean proteins and healthy fats, engaging in at least 30 minutes of daily physical activity, and consuming HDL-friendly foods such as nuts, seeds, oats, avocados and fatty fish. He also advised limiting refined carbohydrates and moderating dairy intake to improve cholesterol balance.

Dr. Chandra pointed out that sedentary lifestyles, processed foods and high-carb diets have worsened cholesterol profiles among Indians. However, he emphasised that HDL is highly responsive to positive changes. With consistent lifestyle improvements, individuals can strengthen their heart’s natural defence system and significantly lower long-term risk.