Jakarta, CNBC Indonesia – Cholesterol sufferers must choose their food very carefully to control the level of bad cholesterol or LDL, which can trigger various diseases such as heart disease.
Basically the key to lowering high cholesterol is not medication, but a healthy diet and lifestyle. No wonder cholesterol sufferers can also lower their high cholesterol levels without having to take medication.
Here are effective ways and foods that can lower cholesterol naturally without drugs:
1. Avoid trans fats
According to the American Heart Association (AHA), consuming trans fats can have a negative impact on your health because they can raise bad cholesterol (LDL) levels and reduce good cholesterol (HDL) levels.
Some sources of trans fats include margarine, hydrogenated vegetable oils, fried foods, stomach contents of beef, lamb and goat.
2. Avocados
Avocados contain vitamins K, C, B5, B6, E and monounsaturated fats which can help maintain heart health and reduce the risk of stroke. Additionally, avocados can also regulate LDL and HDL cholesterol levels and blood triglycerides.
3. Apples
Eating apples can also lower blood cholesterol. A study published in the International Journal of Preventive Medicine in 2011 stated that consuming 300 grams of apples every day for 8 weeks can lower cholesterol. Researchers say this is related to the polyphenol and fiber content in apples.
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Photo: Illustration of apple seeds (Pixabay)
Illustration of apple seeds (Pixabay) |
4. Oranges and Lemons
It is known that oranges and lemons contain the antioxidant vitamin C which is good for the immune system. Apart from that, this fruit also contains hesperidin which can reduce symptoms of high blood pressure, pectin (fiber) and limonoid compounds which can slow down atherosclerosis (hardening of the arteries) and lower blood cholesterol.
5. Green tea
A review of 14 studies found that daily consumption of green tea for at least two weeks lowered total cholesterol by approximately 7 mg/dL and LDL cholesterol by approximately 2 mg/dL. Green tea is also rich in antioxidants, which can prevent LDL cholesterol from oxidizing and forming plaque in your arteries.
6. Spices
A study shows that garlic, turmeric and ginger are very effective in lowering cholesterol when consumed regularly. Eating a clove of garlic a day for three months, for example, was enough to lower total cholesterol by 9%.
7. Consumption of vegetables
Fiber plays an important role in efforts to lower blood cholesterol. In this case, green vegetables can be a good source of fiber in addition to fruit.
The Mediterranean diet can be an example of a good diet for lowering cholesterol. This diet, in addition to consuming lots of vegetables and fruits, is also a rich source of good fats from olive oil, nuts, seeds and fish.
Studies have shown that people who follow a Mediterranean-style diet for at least three months can reduce LDL by an average of 8.9 mg/dL.
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