HDL is the "good" cholesterol that protects heart health by slowing plaque buildup and reducing inflammation. Higher HDL levels are beneficial, with men aiming for 40+ mg/dL and women 50+ mg/dL, ideally 60+ mg/dL. Factors like saturated fat intake, weight, inactivity, age, gender, and family history affect cholesterol levels. Regular exercise and consuming nuts, fatty fish, olive oil, oatmeal, and certain herbs and spices can help increase HDL levels.

1. HDL (High Density
Lipoprotein) is the “Good"
Cholesterol. This heart
protective effect may even
slow the buildup of plaque in
the arterial walls of the heart.

2. HDL may also have
some anti-inflammatory
effects that are
beneficial to your heart.

3. Men should aim for HDL
levels of 40 mg/DL or
greater.

4. Women should aim
higher than 50 mg/DL

5. Levels of 60 MG/DL or more
for both genders have been
linked to lower disease risks
and protection against heart
disease.

6. Saturated Fat

7. Being Overweight

8. Being Inactive

9. Your Age and Gender
After You Reach Age 20, Cholesterol
Levels Naturally Begin To Rise. In Men,
Cholesterol Level Off After Age 50. In
Women, Cholesterol Levels Stay Fairly
Low Until Menopause, After Which
They Rise To About The Same Level As
In Men.

10. Family History

12. High Saturated Fat And
Cholesterol

13. Cheese, Whole Milk,
Butter, Cream (High
Saturated Fats And
Cholesterol)

14. Margarine And
Shortening (High Trans
Fatty Acids And Saturated
Fat)

15. Sausage, Lunchmeats
(High Saturated Fats And
Cholesterol)

16. Cakes, Cookies, Pastries
(High Saturated Fats And
Often High Trans Fats)

17. Kicking The Cigarette Habit
Can Raise Your HDL Level

18. Drinking Amounts Of Alcohol Is Linked To Higher
HDL Levels.

20. Walnuts, almonds, peanuts,
pistachios, pecans, peanuts,
and hazelnuts are all good
sources of heart-healthy
fats and are great to add to
your diet to increase your
intake.

21. Add Nuts To Cereal, Yogurt,
Salad, Stir Fries, Pasta
Dishes Or Rice. You Can Eat
Them Raw, Baked Or Lightly
Toasted, Too.

22. Fatty Fish Like Salmon, Mackerel, Albacore Tuna,
And Halibut Are Highest In Omega-3 Fatty Acids,
Most Beneficial For Heart Health And Reduce The
Risk Of Death By Heart Attack.

23. Olive Oil Is High In
Unsaturated Fats And
Can Help You Elevate
Your HDL.

24. It Is High Fat Content,
It's Perfectly Good For
You. Thanks To Its
Heart-Healthy Fats

25. It Can Help Bump Up Your
HDL While Reducing LDL.
Oatmeal Is An Excellent
Source Of Soluble Fiber.

26. It Contain Rice, Bran, Barley,
Dried Peas And Beans, And
Certain Fruits Like Prunes
And Apples.

27. Along With These HDL-Boosting Foods, Don’t
Forget The Daily Exercise!

28. Regular Exercise Help Your
Body In Producing More
HDL, Physical Activity Is
Most Important Factors To
Raising Your HDL

29. Arjuna
Terminalia arjuna

30. Guduchi
Tinospora cordifolia

31. Jatamansi
Nardostachys jatamansi

32. Brahmi
Bacopa monnieri

33. Shankhpushpi
Convolvulus pluricaulis

34. Ashwagandha
Withania somnifera

35. Punarnava
Boerhavia diffusa

36. PEEPAL
Ficus religiosa

37. www.planetayurveda.com/diet-for-healthy-hdl.htm

38. Dr. Vikram Chauhan
BAMS, MD (AYURVEDA)
CEO & Founder of
Planet Ayurveda &
Krishna Herbals Co.
Vaidya Madan Gulati
BAMS- Gold Medalist)
MD (AYURVEDA)
Dr. Meenakshi
Chauhan
BAMS- Gold Medalist
MD (Alt. Med.)
Vaidya Anthony
Rouse
Graduate in
Ayurveda

39.  Planet Ayurveda is a leading herbal GMP certified manufacturing,
export company – owned by Dr. Vikram Chauhan from Chandigarh,
India.
 It is an ISO 9001:2008 certified company and sister concern of
Krishna Herbal Company which is US-FDA registered.
 Planet Ayurveda has distributors in various parts of the world and
products range over 200.

40. Address : Plot No. 627 - C, JLPL, Industrial Area,
Sector - 82, Mohali - 140306, Punjab (INDIA)
Phone : +91-172-521-4030 (Work)
Cell Phone : +91-991-559-3604 (Manager)
Websites : www.planetayurveda.com,
www.Krishnaherbals.com, www.alwaysayurveda.com
E-mail Id : herbalremedies123@yahoo.com
YouTube Channel : www.youtube.com/planetayurvedatv
Twitter Profile : www.twitter.com/planetayurveda2
Facebook Page : www.facebook.com/planetayurvedaindia

42. This consumer information is brought you by
THINK HERBAL…
AND
LIVE A BETTER
HEALTHY LIFE!!!
This information is not to be used for self diagnosis or treatment. You should always consult your own
doctor for specific advice concerning the treatment. The information is not intended to cover all possible
uses, nor should it be construed to indicate that use of a particular herbal medicine is safe, appropriate or
effective for you. It does not replace the need for services provided by your doctor.