Boost Your Good Cholesterol: How to Increase HDL and Lower Heart Disease Risk

“Cholesterol is a vital substance that is found in the fats (lipids) in your blood, but too much cholesterol in the blood can increase the risk of heart disease. There are two types of cholesterol – Low-density lipoprotein (LDL) and High-density lipoprotein (HDL). LDL cholesterol, also known as “bad” cholesterol, can build up in the walls of the arteries, forming plaque that can narrow the arteries, making it harder for blood to flow through.


 On the other hand, HDL cholesterol, also known as “good” cholesterol, helps remove LDL cholesterol from the blood, by carrying it back to the liver for removal from the body. High levels of HDL cholesterol can help lower the risk of heart disease. 

Here are some ways to increase your levels of "good" HDL cholesterol:

  • Exercise regularly: Regular physical activity can help increase your HDL cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, most days of the week. 
  • Eating a healthy diet: A diet that is low in saturated and trans fats and high in fruits, vegetables, and whole grains can help increase your HDL cholesterol levels. Eating foods that are high in omega-3 fatty acids, such as salmon and other fatty fish, can also help. 
  • Maintaining a healthy weight: Being overweight or obese can decrease your HDL cholesterol levels. Losing weight through a combination of diet and exercise can help increase your HDL cholesterol levels. 
  • Quit smoking: Smoking can decrease your HDL cholesterol levels. Quitting smoking can help increase your HDL cholesterol levels. 
  • Taking niacin supplements: Niacin (vitamin B3) has been shown to increase HDL cholesterol levels. Consult with your doctor before taking any supplement. 

By following these tips, you can increase your good cholesterol levels, and lower your risk of heart disease. However, it’s important to consult with your doctor before making any changes to your diet or exercise routine, particularly if you have any pre-existing medical conditions.  


With the advancement of telemedicine, it’s now easier than ever to consult with a healthcare professional from the comfort of your own home. Eva Teleconsult is a telemedicine platform that allows you to connect with a doctor or healthcare professional for a virtual consult. This can be especially beneficial for those who have difficulty getting to a clinic or have mobility issues. If you have questions or concerns about your cholesterol levels, don’t hesitate to schedule a telemedicine consult with Eva Teleconsult to get the guidance you need. EVA Teleconsult is always ready to help with almost any illness, That’s because all of our patients always receive the following: 

  • Timely appointments – No more time wasted while waiting outside a doctor’s office. With us, appointments begin right when they’re supposed to, even if they’re made the same day. 
  • Guaranteed 30-minute consultation times – No more rushing or quickly dashed off prescriptions with no explanations. Our doctors take the time needed to give you information about your concerns, and are open to answering all your questions. 
  • 5-star ratings for our doctors – Because our doctors know to explain things in a way patients can understand, we frequently get positive feedback from them. 


About The Author

Dr. Krisca is a highly-educated and skilled physician who has obtained a BS Public Health degree from the University of the Philippines Manila and a Doctor of Medicine degree from the De La Salle Medical Health Sciences Institute. She is a licensed physician and also a Registered Medical Technologist. She has received additional training in Hemodialysis for Non-Nephro Physicians on duty and has completed online courses in related fields like depression in populations from John Hopkins University and positive psychiatry from The University of Sydney. Currently, she is pursuing a Master of International Health in the University of the Philippines. 


Dr. Krisca is known for her outstanding skills and compassionate approach to healthcare that make a positive impact on people’s lives. Through her passion for healthcare, she hopes to make a difference in the world and help people lead healthier, happier lives. 

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