How to reduce 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, most doctors first recommend ways to reduce cholesterol naturally through a healthier lifestyle change.
How to reduce cholesterol naturally
Cholesterol in normal levels, useful to build cell walls to remain flexible and also to form several hormones in the body. It's just that it's easy to control the amount of cholesterol in the body. 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, there are ways to reduce cholesterol naturally which can be taken:
Eating foods that contain healthy fats
In order for the fat intake to remain fulfilled, it is advisable to consume foods that contain healthy fats, such as eggs, plain yogurt or avocado. In addition, it is also recommended to eat fish that contain 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 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, offal, and coconut oil. Consumption of red meat or offal is recommended only once every two weeks in small portions.
Read too: Foods with no Saturated Fat
Increase fiber intake
Consumption of fibrous foods is highly recommended as a way to reduce cholesterol naturally, especially lowering bad cholesterol in the body. The recommended fibrous foods are wheat, fruits, nuts, and vegetables.
Reduce sugar-containing foods
Reducing high-sugar foods is also recommended because excessive consumption of sugar can increase bad cholesterol levels and reduce good cholesterol levels in the body. To control sugar intake properly, check the food or beverage label consumed. Women are advised to consume no more than 100 calories of sugar while men are no more than 150 calories per day. This amount is equal to about six and nine teaspoons.
One effective way to reduce cholesterol naturally is to get used to regular exercise for 30 minutes every day. If you are not used to it, 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 the place you want to go, going up and down the stairs, or cycling regularly.
Sm0king can affect cholesterol levels in the body. For those of you who have a sm0king habit, you should stop immediately. Because by stopping sm0king, 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 properly controlled. If these methods have been done but cholesterol levels remain above normal, consult a doctor. The doctor may give you cholesterol-lowering drugs. Even so, keep running the healthy habits you have done.