How to raise good cholesterol: Doctor shares 5 key lifestyle changes to boast HDL

By Admin

23 Jan, 2026

Good cholesterol, also known as HDL (High-Density Lipoprotein), plays a vital role in protecting your heart. Yet, it is often misunderstood, overlooked, or ignored in routine health discussions. With cardiovascular diseases rising rapidly among Indians, focusing on improving HDL levels has become more important than ever.

In an exclusive interaction, senior cardiologist Dr. Praveen Chandra explains why good cholesterol matters more than most people realise, why pills are not the answer, and how simple lifestyle changes can significantly improve heart health. Drawing from decades of experience treating thousands of heart patients, he shares practical, science-backed advice that anyone can follow.

Understanding why HDL is crucial for heart health

HDL is often called “good cholesterol” because of the protective role it plays in your body. According to Dr. Chandra, HDL works like a cleaner in the bloodstream.

“HDL acts like a cleaner in your bloodstream. It helps remove bad cholesterol and keeps your arteries clear,” he explains.

When HDL levels are low, especially below 40, the risk of cardiovascular disease increases sharply. This risk is even higher for Indians due to genetic predispositions common among South Asians. Despite this, HDL rarely gets the attention it deserves when people talk about cholesterol.

Why pills don’t work for raising good cholesterol

Many people assume medication is the easiest solution to improve cholesterol levels. However, Dr. Chandra strongly dismisses this belief when it comes to HDL.

“No pill will boost good cholesterol effectively,” he says. “HDL responds best to how you live, what you eat, how active you are, and habits you make or break.”

Unlike bad cholesterol, which can often be reduced with medication, good cholesterol improves primarily through lifestyle changes. The encouraging part is that even small, consistent changes can lead to meaningful improvements over time.

Five lifestyle changes to increase good cholesterol naturally

Based on Dr. Chandra’s guidance, here are five proven lifestyle habits that can help raise HDL levels and protect your heart.

Quit smoking

Smoking directly lowers HDL levels. When you quit smoking, HDL begins to rise gradually, improving your heart’s ability to clear bad cholesterol from the bloodstream. Giving up smoking is one of the fastest ways to see a positive change in HDL.

Follow a balanced diet

A balanced diet plays a central role in improving cholesterol. Dr. Chandra emphasises eating fresh vegetables, lean proteins, and healthy fats.

“Cut processed and sugary foods,” he advises.

Highly processed foods and excess sugar can disrupt cholesterol balance, while whole foods support healthier lipid levels.

Exercise daily

Physical activity is one of the most effective ways to raise HDL. Dr. Chandra recommends at least 30 minutes of brisk activity every day.

“Even walking daily can boost HDL by 5–10 points,” he says.

You don’t need intense workouts. Consistency matters more than intensity, and regular movement can make a measurable difference.

Eat HDL-friendly foods

Certain foods actively support good cholesterol levels. Dr. Chandra highlights oats, nuts such as almonds and walnuts, chia and flax seeds, avocado, and fatty fish. These foods are rich in heart-healthy fats that help improve HDL function and overall cholesterol balance.

Control refined carbs and dairy

Excess refined carbohydrates and high dairy intake can negatively affect cholesterol levels. Dr. Chandra recommends lowering refined carbs and keeping dairy consumption moderate.

“These adjustments can help your body manage cholesterol better,” he explains.

Small dietary tweaks, when maintained consistently, can lead to long-term improvements.

Why Indians need to pay special attention to HDL

According to Dr. Chandra, Indians often have higher levels of bad cholesterol relative to HDL. This imbalance is driven by changing diets, sedentary lifestyles, long working hours, and increasing dependence on outside food.

“Modern living and outside foods with hectic schedules are working against heart health,” he says.

The good news is that HDL is highly responsive. With consistent lifestyle changes, it is possible to strengthen the heart’s natural defences and reduce long-term cardiovascular risk.

Small changes, big impact

Raising good cholesterol does not require drastic measures or expensive treatments. As Dr. Chandra emphasises, small, sustainable changes in daily habits can make a big difference. By quitting smoking, eating better, staying active, and being mindful of food choices, you can naturally improve HDL levels and protect your heart for years to come.