6 Ways to Lower Cholesterol Naturally
Windowofworld.com – For those of you who have had high cholesterol in the body, need to know how to lower 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 first recommend ways to lower cholesterol naturally through healthier lifestyle changes.
How Can You Lower Cholesterol?
Cholesterol in normal levels, is useful to build cell walls to remain supple and also to form some hormones in the body. It’s just that controlling the amount of cholesterol in the body is not easy. Various kinds of things can trigger an increase in the amount of cholesterol that can cause adverse effects on health.
So that the bad effects of high cholesterol do not occur, here’s how to reduce cholesterol naturally that can be taken:
1. Eat foods that contain healthy fats
In order to keep your fat intake met, it is recommended to eat foods that contain healthy fats, such as eggs, plain yogurt or avocados. In addition, it is also advisable to consume fish that contain omega-3 fatty acids. These fatty acids can increase levels of good cholesterol in the body, while reducing triglyceride levels. Some types of fish that contain omega-3 fatty acids include salmon, mackerel, sardines, and anchovies.
2. Limit foods that contain saturated fat and trans fat
To reduce cholesterol naturally, you should avoid consuming foods that contain saturated and trans fats. Because, these two types of fat can increase levels of bad cholesterol (LDL) or bad cholesterol in the body. Foods that contain trans fats include fried fast food, popcorn, donuts and frozen foods. While foods that contain saturated fats that must be limited are red meat, organ meats, and coconut oil. Consumption of red meat or offal is recommended only to be consumed once every two weeks in small portions.
3. Increase the intake of fibrous foods
Consumption of fibrous foods is highly recommended as a way to lower cholesterol naturally, especially lowering bad cholesterol in the body. Fibrous foods that are recommended are wheat, fruits, nuts and vegetables.
4. Reducing foods that contain sugar
Reducing foods that are high in sugar content is also recommended, because excessive sugar consumption can increase bad cholesterol levels and reduce levels of good cholesterol in the body. To control sugar intake properly, check the label of the food or drink consumed. Women are advised to consume no more than 100 calories of sugar while men do not exceed 150 calories every day. The amount is equal to about six and nine teaspoons.
5. 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 to do physical exercise for 10 minutes then increase 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 the stairs, or cycling regularly.
6. Stop smoking
Smoking can affect cholesterol levels in the body. For those of you who have a habit of smoking, you should immediately stop. Because by stopping smoking, the good cholesterol level in the body can increase.
Various ways to lower 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. Chances are your doctor might give you cholesterol-lowering drugs. Even so, keep up with your healthy habits.