In addition to medical care, it is also important to study how to reduce high cholesterol naturally to help break down fat more effectively. This method is certainly healthier and easier if done consistently.
According to National Heart, Lung, and Blood Institute, Bad lifestyle is the main cause of high cholesterol. A part from that. genetics, certain medical conditions, and medications can cause this condition.
High cholesterol basically causes no symptoms, but if left unchecked, it can trigger the risk of heart disease and stroke. Doctors may prescribe statins or other medications to help lower a person’s cholesterol level. However, consuming these medications can cause side effects and impact your kidneys in the long run.
How to Lower High Cholesterol Naturally
So, in order to reduce the side effects of medications and help control cholesterol more naturally, people can implement the following tips, quoted by Medical News Today:
1. Don’t eat trans fats
Trans fats originally came from unsaturated fats in vegetable oils that were processed by hydrogenation, which converts liquid oils into solid fats. According to the American Heart Association, the consumption of trans fats negatively affects a person’s health in two different ways.
The first impact is the increase in the levels of bad cholesterol or low-density lipoprotein (LDL) in the blood. Second, trans fats work by reducing levels of high-density lipoprotein (HDL), or good cholesterol. Therefore, avoid foods that are high in trans fats, such as:
- Margarine
- Palm oil
- Sunflower oil
- Fried food
2. Limit saturated fat
In addition to trans fats, another type of bad fat to avoid is saturated fat. The American Heart Association states that the daily intake of this fat is less than 6% to control LDL.
Excess LDL cholesterol can build up and form hard deposits in your arteries that can cause atherosclerosis. Hence, a saturated fat diet is best implemented by limiting red meat, chicken skin, cheese and other dairy products.
Instead, people can consume more monounsaturated fat to protect the body from the risk of heart disease. Sources of monounsaturated fats include:
- Avocado
- nuts, such as almonds, cashews and macadamias
- Olive oil
- grains
3.Omega 3
Omega 3 and omega 6 are essential fatty acids that cannot be produced naturally by the body. It can only be obtained directly from food sources.
Since both types of acids are classified as polyunsaturated fats, there is no need to doubt their effectiveness in lowering LDL. Research from 2016 said that adults who consumed polyunsaturated fat for eight weeks showed a 10 percent reduction in cholesterol. In fact, several studies have noted that these fats may prevent the risk of type 2 diabetes.
Sources of these fatty acids can be found in sea fish, shrimp, shellfish, nuts or artificial supplements.
4. Meet your soluble fiber intake
Soluble fiber is needed by the human intestine to form a solvent gel to digest fat that the body cannot absorb. That is why this type of fiber is very effective in breaking down blood triglycerides.
Plus, soluble fiber helps maintain good gut bacteria to support digestive health. A large 2015 review of several studies found that high intakes of both soluble and insoluble fiber reduced the 17-year risk of death by nearly 15 percent.
Some of the best sources of soluble fiber include:
- Wheat cereal
- Peas and lentils
- Mini or Brussels sprouts
- Fruit
- Biji Rami
5. Regular exercise
Regular exercise offers many health benefits. This includes helping lower bad cholesterol levels and raising good cholesterol levels.
Medical experts recommend that people get at least 150-300 minutes of moderate exercise or 75-150 minutes of vigorous-intensity aerobic physical activity each week.
6. Maintain an ideal weight
Obesity is one of the signs of high cholesterol due to the accumulation of excess fat in the body. Each 4.5 kg of fat yields about 10 mg per day.
But the good news is that weight loss also affects cholesterol levels. Research shows that people who reduce their weight by 5-10 percent significantly reduce their LDL and triglycerides.
7. Quit smoking
Smoking can lead to high cholesterol levels because it reduces circulating levels of HDL. Additionally, the chemicals in cigarette smoke can damage the lining of blood vessels and cause inflammation. Therefore, smoking can make it difficult to control cholesterol levels and increase the risk of potential blockages in the arteries.
8. Sufficient mineral requirement
Adequate water intake is very good for maintaining liver (liver) health. This is because the liver is where cholesterol is broken down and excreted through the gallbladder.
Also, adequate hydration boosts the metabolism so that a person does not get sick easily and the immune system is maintained.
How to reduce high cholesterol naturally is certainly not difficult to do, is it? In addition to having a good impact on the heart, these methods can be used as a guideline for long-term healthy living.
Watch a video “Impact of EG-DEG contamination, BPOM destroys 6 medicines PT Ciubros Farma Syrup “
[Gambas:Video 20detik]
(his her)
