Lower Cholesterol Naturally
For those of you who have had high cholesterol in the body, you need to know how to reduce cholesterol naturally, so that cholesterol levels can be maintained. Maintaining cholesterol levels at normal levels can minimize the risk of stroke, heart disease, and kidney failure. High cholesterol-lowering drugs such as statins and niacin can indeed be a solution to reduce cholesterol levels in the body. However, doctors generally recommend ways to reduce cholesterol naturally through healthier lifestyle changes.
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How to Lower Cholesterol Can Be Done
Normal levels of cholesterol are useful for building cell walls to remain flexible and also to form several hormones in the body. It's just that controlling the amount of cholesterol in the body is not an easy thing. Various kinds of things can trigger an increase in the amount of cholesterol which can cause adverse effects on health.
So that the adverse effects of high cholesterol do not occur, the following ways to reduce cholesterol naturally can be taken:
Eat foods that contain healthy fats
In order for the fat intake to be fulfilled, it is recommended to consume foods that contain healthy fats, such as eggs, plain yogurt or avocados. In addition, it is also recommended to eat fish containing omega-3 fatty acids. This fatty acid can increase good cholesterol levels in the body while reducing triglyceride levels. Some types of fish that contain omega-3 fatty acids include salmon, mackerel, sardines, and anchovy.
Limit foods that contain saturated fats and trans fats
To reduce cholesterol naturally, you should avoid consuming foods that contain saturated fats and trans fats. Because both types of fat can increase levels of bad cholesterol (LDL) or bad cholesterol in the body. Foods that contain trans fat include fried fast food, popcorn, donuts, and frozen foods. While foods that contain saturated fats that must be restricted are red meat, offal, and coconut oil. Consumption of red meat or innards is recommended only consumed every two weeks in small portions.
Increase fibrous food intake
Consumption of fibrous foods is highly recommended as a way to reduce cholesterol naturally, especially reducing bad cholesterol in the body. The recommended fibrous foods are wheat, fruits, nuts, and vegetables.
Reducing foods that contain sugar
Reducing food that is high in sugar content is also recommended because excessive sugar consumption can increase bad cholesterol levels and reduce good cholesterol levels in the body. To control sugar intake properly, check the label of a food or drink consumed. Women are advised to consume sugar no more than 100 calories while men have no more than 150 calories per day. This amount is about six and nine teaspoons.
Exercise regularly
One effective way to reduce cholesterol naturally is to get used to regular exercise for 30 minutes every day. If you are not familiar, try doing physical exercise for 10 minutes then increase it gradually. You can do simple exercises at home or in the office by getting used to walking to where you want to go, going up and down using stairs, or cycling regularly.
Quit smoking
Smoking can affect cholesterol levels in the body. For those of you who have a smoking habit, you should immediately stop it. Because by quitting smoking, the good cholesterol levels in the body can increase.
Various ways to reduce cholesterol naturally need to be done consistently so that cholesterol levels in the body remain well controlled. If these methods have been done but cholesterol levels remain above normal, consult a doctor. The doctor may give you cholesterol-lowering medication. However, keep up with the healthy habits that you have done.
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