Can Curd Increase HDL? The Probiotic Connection Explained

November 17, 2025 •

4 min read

High-density lipoprotein (HDL) is often called 'good' cholesterol because it helps clear excess cholesterol from your arteries. The question is, can curd increase HDL? Emerging research suggests that certain probiotic-rich varieties may offer a modest boost when incorporated into a heart-healthy diet.

Quick Summary

Probiotic curd may help increase HDL cholesterol levels, though the effect depends on the specific bacterial strain. It is a heart-healthy addition to a balanced diet, but should not be viewed as a standalone cure for low HDL.

Key Points

Probiotics are Key: Specific probiotic strains, like Lactobacillus acidophilus and Bifidobacterium lactis, found in some curds, have been shown to increase HDL levels modestly.
Strain Matters: Not all curd is equally beneficial for HDL; the specific bacterial cultures and their concentration determine the potential effect.
Fat Content is a Factor: For those with high cholesterol concerns, choosing low-fat or non-fat probiotic curd is a safer choice to avoid added saturated fat.
Lifestyle is More Important: While curd can help, lifestyle factors like regular exercise, consuming healthy fats, and avoiding smoking have a more significant impact on raising HDL.
Avoid Added Sugars: Opt for plain curd and add your own natural sweeteners like fruit or a small amount of honey, as added sugars can negate heart health benefits.

Understanding Cholesterol: The Good vs. The Bad

Cholesterol is a waxy, fat-like substance essential for building healthy cells, but high levels of 'bad' cholesterol can increase the risk of heart disease. High-density lipoprotein (HDL) is often referred to as 'good' cholesterol because it acts as a scavenger, picking up excess cholesterol and returning it to the liver for removal from the body. Conversely, low-density lipoprotein (LDL) is the 'bad' cholesterol that contributes to plaque buildup in the arteries. Boosting HDL levels is a key strategy for maintaining cardiovascular health, and many people wonder if dietary choices, like eating curd, can help.

The Scientific Evidence: Curd, Probiotics, and HDL

Research on the relationship between curd (yogurt) consumption and HDL levels has yielded promising, though not universally consistent, results. A significant factor appears to be the presence of specific probiotic strains and the type of curd consumed.

The Probiotic Advantage

Several studies indicate that probiotic-rich fermented dairy products can have a positive effect on lipid profiles. For example, a 2013 study found that individuals who consumed yogurt had higher HDL levels compared to non-yogurt eaters. A more specific trial in 2014 involved patients with type 2 diabetes and found that consuming probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis significantly increased HDL levels over eight weeks. Similarly, a 2002 study showed that the long-term, daily consumption of 300g of probiotic yogurt increased serum HDL concentration significantly in women.

The Role of Bile Acid Metabolism

One proposed mechanism for probiotics' cholesterol-modulating effects is their impact on bile acid metabolism. Probiotic bacteria like Lactobacillus and Bifidobacterium possess an enzyme called bile salt hydrolase (BSH). This enzyme deconjugates bile acids, which are then less readily reabsorbed by the intestine and are instead excreted. The liver must then draw on the body's cholesterol stores to produce new bile acids, which can lower overall cholesterol levels. Some research suggests this process can contribute to an improved HDL-to-LDL ratio.

Not All Curds Are Created Equal

The effect of curd on HDL is not uniform and can depend heavily on its composition. A consumer must be mindful of the fat content, as well as whether the product contains active probiotic cultures.

Comparison of Curd Types and HDL


Curd Type	Potential HDL Impact	Key Consideration	Best For
Plain Low-Fat Curd	Moderate potential for modest increase, especially when paired with a healthy diet.	Generally low in saturated fat, but may lack specific, high-concentration probiotic strains.	General heart-healthy consumption and weight management.
Probiotic Curd (with specific strains)	Highest potential for an increase, as indicated by clinical studies using strains like L. acidophilus and B. lactis.	The effect is strain-specific; requires checking the label for 'live and active cultures.'	Individuals targeting specific lipid profile improvements.
Full-Fat Curd	Mixed results. Some studies suggest it has no adverse effect on fasting lipids in healthy individuals, and may even raise HDL.	Contains higher saturated fat, which can be a concern for those with existing high cholesterol.	People without existing high cholesterol who enjoy the taste and texture.
Curd with Added Sugars	Negative impact. Added sugars can cause weight gain and negatively affect cholesterol and blood sugar levels.	The sugars counteract any potential probiotic benefits for heart health.	Avoid for heart health purposes.

Contextualizing Curd in a Heart-Healthy Lifestyle

While incorporating curd, especially probiotic and low-fat varieties, can be a supportive measure for heart health, it is not a cure-all. Its effect on HDL is often modest and must be viewed as part of a larger lifestyle strategy. Other methods are proven to have a more significant impact:

Regular Exercise: Consistent aerobic exercise, like brisk walking, jogging, or cycling, is one of the most effective ways to boost HDL levels.
Healthy Fats: Replacing saturated and trans fats with healthy unsaturated fats, found in olive oil, avocados, and nuts, can increase HDL levels and improve overall lipid profiles.
Fatty Fish: Consuming fatty fish, such as salmon and mackerel, provides omega-3 fatty acids that benefit heart health and can modestly raise HDL.
Fiber-Rich Foods: Soluble fiber, abundant in oats, beans, and certain fruits, can help lower LDL cholesterol, which can help improve the overall cholesterol ratio.
Weight Management: Losing excess weight, particularly around the abdomen, is consistently associated with an increase in HDL levels.
Avoid Smoking: Smoking significantly lowers HDL and is a major risk factor for heart disease. Quitting has a rapid, positive impact on HDL and overall health.

Conclusion

So, can curd increase HDL? The answer is a qualified yes, especially when choosing varieties with specific probiotic strains like L. acidophilus and B. lactis. These live cultures may offer a modest benefit by positively influencing bile acid metabolism. However, the effect is not dramatic and should not be relied upon in isolation. For the best cardiovascular results, incorporate a plain or probiotic low-fat curd into a broader, heart-healthy lifestyle that prioritizes regular exercise, a balanced diet rich in unsaturated fats and fiber, and effective weight management. Always avoid varieties with excessive added sugar and consult with a healthcare professional to tailor dietary choices to your specific needs.

Note: You can find more comprehensive details on how probiotics influence cholesterol metabolism in this detailed review: The Administration of Probiotics against Hypercholesterolemia.

Frequently Asked Questions

For increasing HDL, opt for a low-fat probiotic curd that lists specific bacterial strains like Lactobacillus acidophilus or Bifidobacterium lactis on the label. This ensures you're getting the live cultures most associated with cholesterol benefits.

Probiotics can increase HDL by influencing bile acid metabolism. The bacteria produce an enzyme that deconjugates bile salts, causing more to be excreted. The body then uses cholesterol from its stores to make new bile acids, which can help improve your overall cholesterol ratio.

While full-fat curd contains saturated fat, some studies suggest that when consumed as a whole fermented food, it may not adversely affect fasting lipids like butter does. However, if you are concerned about cholesterol, low-fat options are a safer bet.

Clinical studies have shown benefits with consistent daily consumption. For example, some studies used 300g of probiotic yogurt daily over several weeks or months. Consistency is more important than a large, single serving.

Exercise is a crucial component of raising HDL and often has a more significant and reliable effect than dietary changes alone. The best results come from combining a heart-healthy diet, including foods like probiotic curd, with regular physical activity.

Foods rich in healthy monounsaturated and polyunsaturated fats are effective. This includes olive oil, avocados, nuts, seeds, and fatty fish like salmon and mackerel.

No, curd with added sugars is counterproductive for heart health. The negative effects of the sugar on weight and blood lipids can outweigh any potential benefits from probiotics.