How to deal with cholesterol naturally is very helpful for sufferers in addition to the help of medicines. Although the results are not instantaneous, this method has been proven effective in reducing high cholesterol for a long time and makes the body healthier.
Plaque buildup due to high cholesterol is very risky for heart health. If not treated immediately, heart attacks and strokes are the most fatal health problems that can occur. If so, the condition is very difficult to cure and is often life-threatening.
Unfortunately, cholesterol and triglycerides (fats) in the blood rarely cause symptoms. This condition occurs until finally the sufferer comes to the doctor with serious health problems. Therefore, be diligent in having your cholesterol levels checked at the nearest medical service.
How to overcome cholesterol naturally
If you find cholesterol levels above 200 mg/dl, immediately apply this method:
1. Avoid bad fats
Bad fats are usually found in fatty foods. There are two types of bad fats, namely trans fats and saturated fats. Both can bring bad luck if not limited.
According to the American Heart Association, the consumption of trans fats and saturated fats adversely 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.
For this reason, medical experts recommend limiting your saturated fat intake to a maximum of six percent to prevent high cholesterol levels. Also avoid foods that contain a lot of the following bad fats:
- Fried food
- Margarine
- Vegetable oil
- Chicken skin
- Red meat
- Cheese or other full-fat dairy products
2. Satisfy the intake of solubles
Soluble fiber is used as a natural liquid to bind fat that needs to be processed by the digestive tract. Plus, this type of fiber helps keep the good bacteria in your gut. Sources of soluble fiber can be obtained from:
Some of the best sources of soluble fiber include:
- Cereals, especially flaxseed
- Mini or Brussels sprouts
- Grain
- Peas and lentils
- Fruit
3. Increase your intake of Omega 3 and 6
The benefits of omega 3 and 6 as a source of unsaturated fat need not be questioned. 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.
These two nutrients cannot be produced by the body, so humans need food to obtain them. Sources of these fatty acids can be found in sea fish, shrimp, shellfish, nuts or artificial supplements.
4. Get rid of cigarettes
Binge smoking has been shown to reduce HDL levels and increase plaque buildup in blood vessels. Additionally, the chemicals in it can damage the lining of your arteries, triggering inflammation and potentially clogging blood vessels.
5. Weight control
Non-ideal body weight, also known as obesity, can indicate high cholesterol levels due to fat accumulation. Therefore, maintain your ideal body weight by adopting a healthy diet and exercising diligently. Research shows that people who reduce their weight by 5-10 percent significantly reduce their LDL and triglycerides.
6. Ginger
Ginger contains anti-inflammatories which are good for maintaining a healthy body. Research from 2018 shows that consuming two grams of ginger a day is very effective for reducing triglycerides and LDL in the blood.
7. Decoction of breadfruit leaves
Not only is the fruit often used as a fried dish, the breadfruit leaves are useful for lowering cholesterol levels due to their anti-inflammatory, antiatherosclerotic and antiplatelet properties. How to process it is quite easy.
Peel a handful of breadfruit leaves, then dry them in the scorching sun. When it is dry, boil the breadfruit leaves with a glass of water and wait for it to shrink a bit. Add half a glass of water and boil. After that, the boiled breadfruit water is ready to drink.
8. Pineapples
In addition to fiber-rich fruits, pineapple, which is high in bromelain, can prevent blood clots from the effects of high cholesterol. Vitamin C-derived antioxidants also make it a useful fruit for maintaining heart health and diabetes.
9. Garlic
Most people may not like the raw taste of garlic unless it has been mixed into a curry or soup. In fact, raw garlic contains a sulfur compound called allicin which is effective against bad cholesterol and high blood pressure. Before consuming it, make sure that the garlic has been washed and cleaned.
10. Herbal tea
Herbal teas, especially green and black teas, contain antioxidant compounds called catechins and epigallocatechin gallate to lower bad cholesterol (LDL). Although the benefits have been believed for a long time, people often add a lot of sugar to add to the sweet taste. However, too much sugar can actually reduce the tea’s effectiveness and increase fat deposits in the blood.
Basically, cholesterol that is not genetically caused by a healthy lifestyle. Therefore, the natural way to deal with cholesterol is to adopt a healthy and balanced diet. In addition to not causing serious side effects, this method has a good effect on the body as a whole.
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