Jakarta - Cholesterol is an important substance for the body’s metabolism. However, high cholesterol can trigger cardiovascular disease, especially heart. The main key to how to lower high cholesterol, of course, needs to involve a healthy diet and lifestyle.
Quoted from Harvard Health Publishing, relying on drugs to lower high cholesterol levels without being accompanied by a good lifestyle does not guarantee that cholesterol levels will go down and be controlled.
So what causes high cholesterol? Well, high cholesterol can occur when a person eats fatty foods, drinks alcohol, is obese, rarely does exercise, and genetic factors.
Therefore, it is important for someone to check cholesterol regularly. Immediately change a healthy lifestyle if you know high cholesterol levels in the blood. Here are 10 ways to lower cholesterol naturally without drugs.
How to Lower Cholesterol
Eating oats can be an option as a way to lower high cholesterol. A bowl of oats is claimed to provide 1-2 grams of soluble fiber for the body. For information, the body must receive as much as 20-35 grams of nutrients.
Can add a number of toppings to complement fiber needs.
2. Avoid trans fats
According to the American Heart Association (AHA), consuming trans fats can have a negative impact on a person’s health, especially increasing bad cholesterol (LDL).
Some foods that contain trans fats, namely margarine, hydrogenated vegetable oil, fried foods, entrails of beef, lamb, and goat.
How to lower cholesterol can be done by cycling. According to the Journal of the American Heart Association, people who cycle to work or other places are less likely to have high cholesterol than those who don’t cycle.
4. Reduce saturated fat
Don’t eat too much saturated fat. This is because saturated fat can increase high cholesterol levels in the blood.
Generally, these fats can be found in animal food products, such as red meat, chicken skin, butter, cheese, and cooking oil.
5. Eating avocados
Eating avocados as often as possible can be a way to lower cholesterol. Avocados contain vitamins K, C, B5, B6, E, and monounsaturated fats that can regulate LDL and HDL cholesterol levels, as well as blood triglycerides.
6. Eating apples
The next way to lower cholesterol is to multiply the consumption of apples. A study published in the International Journal of Preventive Medicine in 2011 said that consuming 300 grams of apples daily for 8 weeks can reduce high cholesterol.
This is due to the content of apple polyphenols and fiber which are effective in eradicating high cholesterol.
Besides being able to reduce the risk of heart disease, yoga is also claimed to be a way to lower cholesterol.
Based on the 2013 Indian Heart Journal, researchers revealed that regularly doing yoga for three months can reduce total cholesterol and LDL cholesterol.
8. Vegetable oil
Using liquid vegetable oils such as canola, sunflower, safflower, and other types when cooking food can actually reduce high cholesterol.
9. Consuming oranges and lemons
In addition to apples, oranges and lemons are also often used as a way to lower high cholesterol. Both of these fruits contain hesperidin which can reduce symptoms of hypertension, as well as pectin and limonoid compounds that can lower cholesterol in the blood.
10. Green tea
A review of 14 studies found that consuming green tea daily for two weeks lowered total cholesterol by about 7 mg/dl and LDL cholesterol by about 2 mg/dL.
In addition, green tea can prevent LDL cholesterol from oxidizing and forming plaque in the arteries.
Well, keep in mind, guys, how to lower cholesterol does not have to take drugs. There are also natural ways that can be done such as maintaining a healthy lifestyle and others. It’s better to reduce taking excessive drugs to avoid side effects that harm the body.
how to lower cholesterol
how to lower cholesterol naturally