Bisnis.com, JAKARTA – Cholesterol is a waxy fat that is produced by the liver. If cholesterol levels are excessive, it will be bad for health.
Oxidized bad cholesterol can stick to artery walls and form plaque, which then clogs blood vessels.
Launching from Healthline, Tuesday (31/8/2021) here are ways to lower cholesterol levels with diet and can also help minimize the risk of heart disease.
- Eat fibrous and soluble foods
Fiber foods can be found in nuts, seeds, apples, and oranges. Consumption of fiber foods on a regular basis will lower cholesterol up to 5-10 percent and bad bad cholesterol within 4 weeks.
- Eat lots of fruits and vegetables
Studies show that adults can eat four servings of fruits and vegetables every day will reduce bad cholesterol levels by 6 percent.
Fruits and vegetables contain lots of antioxidants, which work to prevent bad cholesterol from being oxidized and forming plaque in the arteries.
- Cook using herbs and spices
A study shows that garlic, turmeric, and ginger are effective in reducing cholesterol levels if consumed regularly.
Even though herbs and spices are not physically eaten in large amounts, they can still contribute significantly to the total amount of antioxidants consumed each day.
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