How to Lower Cholesterol Naturally

Catatan Azzahra - How to Lower Cholesterol Naturally

There are various ways to lower cholesterol that can be done. One of them is by changing the lifestyle and diet. This method can keep cholesterol levels in the blood well controlled.

High cholesterol occurs when the cholesterol level in the blood is above normal levels (> 200 mg / dL). If left unchecked, high cholesterol can increase the risk of various diseases, such as heart disease and stroke. For that, you need to know the right way to lower cholesterol, so you can avoid the various complications of high cholesterol.

How to Lower Cholesterol Naturally

In addition to taking drugs as recommended by your doctor, there are several natural ways to lower cholesterol that you can try, including:

Expand to eat vegetables and fruit

To reduce cholesterol levels in the blood, it is advisable to increase the consumption of vegetables and fruits. The fiber content in vegetables and fruit can help reduce levels of bad cholesterol (low density lipoprotein / LDL). You are advised to consume about 500 grams of fruits and vegetables every day.

Eat foods rich in omega-3

Omega-3 rich foods are believed to help lower cholesterol and triglyceride levels in the blood. Food choices that are rich in omega-3 fatty acids are quite diverse, including salmon, mackerel, tuna, sardines, walnuts, and chia seeds.

Choose low-fat foods

If you have high cholesterol problems, choose foods with low fat content. You can eat fish, chicken, lean beef, low-fat milk, egg whites, nuts, beans, tempeh, and tofu. Avoid eating fatty foods, such as fried foods.

Consumption of foods or drinks that contain soluble fiber

To help lower cholesterol levels, you are advised to eat foods that contain soluble fiber, such as avocado, sweet potatoes, broccoli, radishes, pears, carrots, apples, kidney beans, flaxseeds, and wheat.

To be more practical, you can also take supplement products or drinks that contain soluble fiber beta glucan and inulin. Beta glucan can reduce levels of bad cholesterol and total cholesterol in the body. While inulin is useful for reducing total cholesterol and triglyceride levels in the blood.

It would be even better if these drink products contain vitamins B1 and B2, which can help burn cholesterol in the body for energy.

Exercise regularly

In addition to adjusting your diet, you are also advised to exercise regularly. Not only does it make the body fit, exercise can also reduce bad cholesterol levels and increase good cholesterol levels.

Stop smoking

Cigarettes can also disturb the balance of cholesterol levels in the body, therefore, stop smoking. Smoking habits can reduce levels of good cholesterol (high density lipoprotein / HDL) in the body, in addition, blood vessels also become stiffer. If this happens, the risk for heart disease and stroke will increase.

Control weight

The next way to lower cholesterol is to maintain an ideal body weight. People who are overweight or obese can experience increased cholesterol levels in the body. Therefore, you are advised to undergo a healthy diet to lose weight, in order to lower cholesterol.

Tips for Preventing High Cholesterol - How to Lower Cholesterol Naturally

After being able to lower high cholesterol, it is recommended that you maintain your cholesterol level to keep it normal. So that cholesterol levels do not easily rise again, you need to adopt a healthy lifestyle consistently.

Implementing a healthy lifestyle is actually not difficult, as long as you have the intention and discipline in living it. Apart from exercising regularly, a healthy lifestyle also includes a healthy diet.

To control cholesterol levels in the blood properly, limit your intake of foods that contain saturated fats, such as fatty meat, bacon, sausage, ice cream, coconut milk, biscuits and pastries.

Not only that, foods that contain lots of sugar also need to be limited. Foods like this can increase bad cholesterol levels and reduce good cholesterol levels in the body.

Some supplement products, such as chitosan, are also claimed to reduce and prevent high cholesterol. Unfortunately, the benefits of these supplements still need to be investigated further.

How to Lower Cholesterol Naturally. Those are some ways to lower high cholesterol that you can do, of course, while undergoing treatment from a doctor. And don't forget, check your cholesterol levels regularly as recommended by your doctor.