Do you have B vitamins? Here’s how to raise HDL or good cholesterol with simple steps

High-density lipoprotein cholesterol (HDL), often referred to as the “good” cholesterol, plays a crucial role in cardiovascular health by helping remove excess and damaging cholesterol from blood vessels. Maintaining high levels of HDL is associated with a reduced risk of heart disease. However, many Indians find it challenging to increase their HDL levels beyond 45 mg/dL, even after making significant lifestyle corrections. There are several reasons for this. Let’s begin with understanding HDL’s role in heart health.

Why we need HDL

While low-density lipoprotein (LDL) cholesterol is often dubbed the “bad” cholesterol as it builds up plaque in the arteries, HDL transports excess of it from the blood vessels and back to the liver for excretion. That’s why high HDL levels are associated with a reduced risk of heart disease and atherosclerosis.

Why doesn’t your HDL increase quickly enough?

Genetics plays a significant role in determining an individual’s HDL levels. Certain genetic variations can lead to lower baseline levels of HDL in some populations, including Indians. Research has proven this.

Dietary changes that help

Diet is a crucial factor influencing HDL. Some aspects of Indian cuisine can pose challenges as our food is rich in refined carbohydrates and saturated fats, which can have a negative impact on HDL levels. To increase HDL, individuals may need to make dietary adjustments that include consuming more unsaturated fats, Omega 3-fatty acids such as those found in nuts, avocados and fatty fish, as well as increasing intake of fibre-rich foods. That changes work was proved by an American Heart Association study that followed 6,000 subjects for over 12 years and found how sugar-sweetened beverages like sodas and fruit juices had an adverse effect on their HDL levels.

Regular physical activity is known to boost HDL levels. However, many Indians lead sedentary lifestyles due to various factors such as long working hours, urbanisation and a lack of access to recreational facilities. Encouraging more physical activity and exercise can be challenging in such environments, making it harder for individuals to increase their HDL levels through this lifestyle

modification alone. But studies have shown that if you are overweight, losing five to 10 per cent of your current body weight can raise HDL cholesterol, along with reducing blood pressure and blood sugar. The American Journal of Physiology found that endurance training thrice a week led to a significant rise in HDL in all body types.

Give up smoking, limit alcohol consumption

If you have cholesterol issues, quitting smoking increases HDL quite rapidly, according to studies. Moderate alcohol consumption has been associated with higher HDL levels in some research papers. Limit your consumption to begin with and then phase out the dependence.

Sometimes medication like beta blockers, anabolic steroids, progestins and benzodiazepines can also depress HDL. When lifestyle changes alone do not yield sufficient improvements in HDL levels, your doctor may prescribe statins, which, while lowering LDL, may have a modest effect on increasing HDL levels.

Additionally, niacin, a B vitamin, has been used to raise HDL levels. However, these interventions should only be considered under the guidance of a healthcare professional, as they come with potential side effects and risks. A personalised approach that takes into account an individual’s unique genetic and lifestyle factors is essential in the quest for better heart health among Indians.

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