There are various ways to lower cholesterol that can be done. One of them by changing lifestyle and diet. This method can keep cholesterol levels in the blood well controlled.
High cholesterol occurs when cholesterol levels in the blood are above normal levels (> 200 mg/dL). If left unchecked, high cholesterol can increase the risk of various diseases, such as heart disease and stroke. For that, you need to know how to lower cholesterol properly, in order to avoid various complications of high cholesterol.
How to Lower Cholesterol
In addition to taking medicines according to the doctor's recommendations, there are several natural ways to lower cholesterol that you can try, including:
1. Eat more vegetables and fruit
To lower cholesterol levels in the blood, it is recommended to increase the consumption of vegetables and fruit. The fiber content in vegetables and fruit can help lower bad cholesterol levels.low-density lipoprotein/LDL). You are advised to consume about 500 grams of fruit and vegetables every day.
2. Consume foods rich in omega-3
Foods rich in omega-3 are believed to help lower cholesterol and triglyceride levels in the blood. Food choices rich in omega-3 fatty acids are quite diverse, including salmon, mackerel, tuna, sardines, walnuts, and chia seeds.
3. Choose low-fat foods
If you have high cholesterol problems, choose foods with low fat content. You can eat fish, chicken, lean beef, low-fat milk, egg whites, beans, legumes, tempeh, and tofu. Avoid consumption of fatty foods, such as fried foods.
4. Consumption of foods or drinks that contain soluble fiber
To help lower cholesterol levels, you are advised to eat foods that contain soluble fiber, such as avocados, sweet potatoes, broccoli, radishes, pears, carrots, apples, kidney beans, flaxseeds, and oats.
To be more practical, you can also consume supplement products or drinks that contain soluble fiber beta glucan and insulin. Beta glucan able to lower bad cholesterol and total cholesterol in the body. While inulin is useful for lowering total cholesterol and triglyceride levels in the blood.
It would be even better if the beverage product contains vitamins B1 and B2, which can help burn cholesterol in the body into energy.
5. Exercise regularly
In addition to adjusting your diet, you are also advised to exercise regularly. Not only makes the body fit, exercise can also lower bad cholesterol levels and increase good cholesterol levels.
6. Quit smoking
Cigarettes can also disrupt the balance of cholesterol levels in the body, therefore, stop smoking. Smoking habits can reduce levels of good cholesterol (high-density lipoprotein/HDL) in the body, in addition, blood vessels also become more rigid. If this happens, the risk for heart disease and stroke will increase.
7. Weight control
The next way to lower cholesterol is to maintain an ideal body weight. People who are overweight or obese can experience increased cholesterol levels in the body. Therefore, it is recommended that you undergo a healthy diet to lose weight, in order to lower cholesterol.
Tips for Preventing High Cholesterol
After being able to lower high cholesterol, it is recommended that you maintain normal cholesterol levels. So that cholesterol levels do not easily rise again, you need to implement a healthy lifestyle consistently.
Implementing a healthy lifestyle is actually not difficult, as long as you have the intention and discipline to live it. In addition to regular exercise, a healthy lifestyle also includes a healthy diet.
So that cholesterol levels in the blood are well controlled, limit the intake of foods that contain saturated fat, such as fatty meats, smoked meats, sausages, ice cream, coconut milk foods, biscuits, and pastries.
Not only that, foods that contain lots of sugar also need to be limited. Foods like this can increase bad cholesterol levels and reduce good cholesterol levels in the body.
Some supplement products, such as chitosan, are also claimed to lower and prevent high cholesterol. Unfortunately, the benefits of these supplements still need to be investigated further.
Those are some ways to lower high cholesterol that you can do, of course, while undergoing treatment from a doctor. And don't forget, check your cholesterol levels regularly as recommended by your doctor.