How to Increase HDL Cholesterol with Indian Food

Estimated read time 3 min read


Cholesterol is a crucial component of our body, necessary for various functions, but not all cholesterol is created equal. High-Density Lipoprotein (HDL) cholesterol, often referred to as the “good” cholesterol, plays a pivotal role in maintaining heart health. It acts like a superhero by helping to remove excess cholesterol from the bloodstream, reducing the risk of heart disease. If you’re looking to boost your HDL cholesterol levels, you’ll be delighted to know that Indian cuisine offers a delectable pathway to a healthier heart.

The Power of Indian Foods

Spices that Pack a Punch Indian cuisine is renowned for its rich and aromatic spices, many of which offer remarkable benefits for your cholesterol levels. Turmeric, a golden-hued spice, contains curcumin, known for its anti-inflammatory properties. Incorporating turmeric into your diet can help increase HDL cholesterol. Cumin, another staple spice, has been linked to improved lipid profiles, making it a valuable addition to your dishes.

Nutty Delights Nuts and seeds are a common feature in Indian recipes, and they’re also fantastic for your heart. Almonds, in particular, are packed with monounsaturated fats, which can raise HDL cholesterol levels. Flaxseeds, when ground and added to your meals, contribute fiber and omega-3 fatty acids, both of which can boost your heart health.

Recipes and Meal Plans

Golden Turmeric Lentil Soup


  • 1 cup red lentils
  • 1 teaspoon turmeric powder
  • 1 teaspoon cumin seeds
  • 2 cloves of garlic (minced)
  • 1 onion (chopped)
  • 1 carrot (chopped)
  • 4 cups vegetable broth
  • Salt and pepper to taste


  1. Heat a pot and add cumin seeds. Roast until fragrant.
  2. Add onions and garlic. Sauté until onions become translucent.
  3. Stir in lentils, turmeric, and carrots.
  4. Pour in vegetable broth and bring to a boil.
  5. Reduce heat and simmer for 20-25 minutes, or until lentils are tender.
  6. Season with salt and pepper to taste.

Indian Spiced Grilled Salmon


  • 4 salmon fillets
  • 2 tablespoons olive oil
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander
  • 1 teaspoon paprika
  • 1 teaspoon turmeric powder
  • Salt and pepper to taste
  • Lemon wedges for garnish


  1. In a bowl, mix olive oil, cumin, coriander, paprika, turmeric, salt, and pepper to form a marinade.
  2. Coat the salmon fillets with the marinade and let them sit for 15-20 minutes.
  3. Preheat your grill to medium-high heat.
  4. Grill the salmon for 4-5 minutes per side or until cooked through.
  5. Serve with lemon wedges.

Lifestyle Tips

Exercise Regularly Alongside dietary changes, physical activity is crucial for improving your HDL cholesterol levels. Aim for at least 150 minutes of moderate-intensity exercise each week. You can incorporate traditional Indian exercises like yoga to make it enjoyable.

Stress Management Chronic stress can negatively impact your cholesterol levels. Indian practices like yoga and meditation are excellent ways to manage stress and promote heart health.

Quit Smoking If you’re a smoker, consider quitting. Smoking lowers HDL cholesterol levels and increases the risk of heart disease. Seek support and resources to kick this habit.


Incorporating Indian food into your diet is a delicious and effective way to increase HDL cholesterol levels and improve your heart health. By embracing spices like turmeric and cumin, including nuts and seeds in your meals, and savoring heart-healthy recipes like Golden Turmeric Lentil Soup and Indian Spiced Grilled Salmon, you can take meaningful steps towards a healthier heart.

Remember, it’s not just about what you eat; it’s also about how you live. Embrace regular exercise, stress management techniques, and a smoke-free lifestyle to optimize your cholesterol profile. With these lifestyle changes and a love for Indian cuisine, you’ll be well on your way to a heart-healthy future.

More From Author