How to increase HDL LEVEL in blood.

DIET ADVICE : MUST FOLLOW EVERY POINT. 1) Stop taking all kind of mithai, sweets, Sugar, cold drinks, sweet juices & drinks, Biscuits, honey, jaggery, mishri, khand or Sweet Bakery products ( can take only once a month). 2) Reduce all Carbohydrates like rice, wheat, maida, aata or any  product make of food grains and all breads to half or 25% of what you eat now. 3) Take Small frequent meals every 4 to 6 hours and eat less at a time, so you'll be able to eat after 4 to 6 hrs again. 4) And make sure to chew properly, almost double of what you used to.. Try to Avoid distractions while eating 5) Take low salt, low carb, low fat & high protein diet 6) Take extra turmeric, garlic, ginger, in diet if it suits you. 7) Take at least half to 1 kg vegetables in 24hs daily (some cooked and some raw) & add lemon or vinegar to salads 8) Take at least 2 Fruits daily (any seasonal fruit), Eat Fruits.. Avoid Juices.. 9) Take 3 to 4 litres of liquids daily...avoid canned or super market fruit juices.. 10) Include Milk or milk products like dahi, lassi, chach or paneer in diet whatever suits you well.. 11) Make sure to sleep at least 8 hours daily 12) Follow this DASH diet Hindi.  https://youtu.be/e6fxsim6c_4 Eng. https://youtu.be/3w5vwkydjro 13) Complete your proteins Take 1.0 to 1.8 gm per kg protein 2 to 3 gm per kg carbs 0.5 gm to 0.8 gm per kg fats Watch this video to understand how SCIENCE OF NUTRITION - Dr.EDUCATION: https://www.youtube.com/playlist?list=PLxNVre3IeTAZguIMQkwB_KfZUkhoPYnXW 14) Make sure to do stretching and any exercise at least  for 10mins everyday... Best is before bath and then again before bed.. Try to make the exercise a little challenging every time as per your capability 15) Make some time for meditation & Spend some quality time with family... Its very important to reduce stress from the body. If you follow all these 15 points with dedication for 1 month You will see great results Goodluck