Good cholesterol, medically known as HDL (High-Density Lipoprotein), plays a crucial role in protecting the heart. Unlike bad cholesterol (LDL), which contributes to artery blockage and heart disease, HDL helps remove excess cholesterol from the body. It transports bad cholesterol from the tissues to the liver, where it is broken down and eliminated. Experts recommend keeping HDL levels above 40 milligrams per deciliter to reduce the risk of cardiovascular diseases.

To naturally increase good cholesterol levels, lifestyle and dietary changes are essential. Avoiding smoking and alcohol helps raise HDL. Including certain foods in your diet can significantly boost good cholesterol. Fatty fish like salmon and mackerel are excellent choices because they are rich in omega-3 fatty acids that enhance HDL. Nuts such as almonds and walnuts are beneficial too, providing healthy fats that support heart health. A high-fiber diet, rich in fruits and green vegetables (preferably whole, not as juices), also contributes positively by improving lipid profiles.

On the other hand, it is important to avoid habits and foods that lower HDL. Smoking significantly decreases good cholesterol, so quitting smoking is highly beneficial. Likewise, processed and ultra-processed foods containing excessive sugars and refined carbohydrates should be minimized as they detrimentally affect cholesterol balance.

Incorporating these desi and wholesome foods along with avoiding harmful habits is an effective, natural way to enhance good cholesterol levels and protect heart health.