5 Natural Ways to Lower Cholesterol and Reduce Heart Disease Risks

PMJ NEWS – High cholesterol is a waxy substance found in the blood. The body needs cholesterol to build healthy cells, but high cholesterol levels can increase the risk of heart disease.

Doctors generally advise you to try to lower high cholesterol in a natural way. Besides being proven effective, this step can also provide many health benefits.

As quoted from the page summarized from various sources, Tuesday (13/6/2023), here are some ways to lower cholesterol naturally:

1. Increase Intake of Fibrous Foods
Consumption of fibrous foods can also lower cholesterol naturally. Fiber can bind fat, so it can reduce cholesterol absorption in the intestine. That way, blood cholesterol was reduced.

To meet these fiber needs, you can eat foods such as wheat, fruits, nuts and vegetables.

2. Regular exercise
Regular exercise can help lower cholesterol levels. Exercise can increase good cholesterol and lower triglycerides. The American Heart Association recommends getting at least two and a half hours of physical activity a week.

3. Avoid Stress
A study states long-term stress can increase levels of bad cholesterol (LDL) and triglycerides. This is because of the hormones cortisol and adrenaline which are released when stressed. Therefore, try to always manage stress well.

Those are various ways to lower cholesterol naturally that you can do. The thing to remember is that the various methods above will be effective if done consistently. Also, don’t forget to routinely check your cholesterol according to doctor’s advice.

4. Quit Smoking
Smoking can increase bad cholesterol levels in the body. If you have a smoking habit, you should stop it immediately. By stopping smoking, the body can raise good cholesterol (HDL) levels quickly.

HDL functions to clean bad cholesterol in the blood and return it to the liver. That is why quitting smoking can be a way to lower cholesterol naturally.

5. Healthy Diet
Healthy lifestyle changes for the heart such as diet are proven to reduce blood cholesterol levels. The DASH diet is one example. Additionally is a therapeutic lifestyle change diet, which can be recommending you.