Admin Jun 16


When the term cholesterol is mentioned, many people think it's bad for our bodies. But that's not true. Cholesterol has two parts: HDL and LDL.

HDL stands for high-density lipoprotein. It is good for our body because it removes bad cholesterol.

For example, when your arteries are blocked by cholesterol, extra cholesterol flashes from the arteries and is sent to your liver. Then, your liver flushes it from your body.

So you have a low risk of heart attack, heart stroke, other diseases, etc.

On the other hand, when you have to talk about LDL. Then you can understand from its name. Low-density lipoprotein is bad for our heart.

For example, it increases bad cholesterol, which causes many heart diseases. In simple words, it blocks arteries.

So today, we discuss foods that increase your HDL level and decrease your LDL level in your body.

Bad Food Increase LDL:

When you eat bad food, your LDL level can easily increase. Moreover, deep-fried food can cause many health issues.

For example, when you eat high oily foods, your HDL level is destroyed.

Egg yolks are good for our bodies, but consuming 5-6 egg yolks increases our bad cholesterol. So avoid these things in your daily routine.

On the other side, if you are smoking, then it also increases the bad cholesterol in your body.

Moreover, people with high body weight may have high cholesterol. But if they do a physical workout, they can decrease this.

Add These 12 Foods To Increase Your HDL Cholesterol

Soya Products:

Soy is a good source of high protein. If you eat beef and red meat, you can add this to your diet.

Moreover, eating red meat increases your LDL levels because it is high in fats. These fats are not good for your body when taken in high amounts.

You can replace food with soy, but make sure you do not take more than 30 grams of protein from it. Excess soy increases estrogen in your body, which is a female hormone.

Chia Seeds:

These are good sources of protein, healthy fats, fiber, etc. Consuming these reduces your LDL level in your body because fiber gives you a good digestion system.

On the other hand, if you use chia seeds with other seeds, you can reap more benefits.

For example, to get more nutrition in milk, you can add chia seeds, almonds, etc. Further, chia seeds are easily available at any departmental store.

Olive oil:

One excellent source of healthy fats is olive oil. Further, it keeps a healthy heart and keeps away from diseases.

Olive oil comes in many types, but you need to choose the right one. I use extra virgin olive oil.

On the other hand, when we cook it on a high flame, it converts to fat, which is harmful to your body. So we should not use extra virgin oil when we know food is cooked on a high flame.


Nuts are also a good source of healthy fat. Further, your body gets protein from it.

On the other hand, it contains fat that is good for a healthy heart and decreases LDL levels in the body.

Nuts contain high fiber. So our body does not absorb the cholesterol. Or your body decreases the absorption of cholesterol.


Beans like kidney and navy beans are high in fiber, folate, vitamins, and protein.

Some roasted beans contain B vitamins. This vitamin is good for our hearts, so you can add these beans to your diet.

If you are taking other sources of fiber, then you can take them on alternative days.


Apple is a good source of carbs. On the other hand, an apple contains pectin. It is a soluble fiber that lowers your LDL.

For example, if you consume an apple in the morning, you get more benefits.


Avocado is high in healthy fats and folate. Further, it contains monounsaturated fat.

These healthy fats decrease the LDL level in your body. And keeps away from a heart attack, heart stroke, etc.

It contains high fiber, so your cholesterol level does not increase.


Tuna is a good source of protein and minerals. If you eat tuna twice a week, your LDL level will not increase.

On the other hand, it contains iron, vitamin B6, and other nutrients. Moreover, it is good for your heart and brain.

So add tuna to your diet for better results for the body.


Selmon is a fatty acid fish. For example, it contains omega-3 fatty acids. Further, you can take it in a small amount.

On the other hand, if you can't find these fish, you can take omega-3 pills. On the contrary, if you consume fish and take pills, you are consuming excess omega-3 in your body. That is not good for you.

Black Tea:

If we take black and green tea, both decrease LDL levels in our bodies.

Many studies show that green tea is more beneficial than black tea, but it does not affect HDL levels.

For example, you can take green tea daily. But you should not take other sources of caffeine. Because green tea also contains caffeine.


Garlic increases HDL levels and decreases LDL levels in the body. However, it does not burn fat.

Further, it strengthens our immune system. And it detoxes our body.

Citrus Fruits:

Citrus fruits increase the level of HDL in our body. These contain vitamin C and many other vitamins.

These contain a high amount of fiber. Fiber is good for your digestion and immune system.


This is the main aspect of your body. Without physical exercise, you can not decrease LDL levels.

For example, when you add aerobic exercise that increases your heart rate, it increases your HDL levels.

You need to add at least 30 minutes of daily physical exercise. Moreover, if you do it six days a week, it is good for your overall health.

Avoid These Foods

Many foods and factors increase LDL levels in the body. For example, eating high-fat foods like red meat increases the risk of high cholesterol.

On the other hand, if we drink alcohol daily, then it increases our LDL levels.

Further, if you smoke in a large amount, then it can easily increase LDL levels.

Conversely, if you do not live a healthy lifestyle, you can not control your cholesterol. So, change your daily routine and easily adopt a healthy lifestyle.