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Lowering cholesterol naturally can be the right choice before taking cholesterol-lowering drugs. In addition to not causing side effects, natural ways of lowering cholesterol are also more beneficial for overall body he alth
Cholesterol can be lowered using drugs or naturally. Due to its proven effectiveness and wide range of benefits, doctors will generally advise you to lower cholesterol naturally first, rather than taking medication right away.
Various Ways to Lower Cholesterol Naturally
Basically, how to lower cholesterol naturally revolves around a he althy lifestyle and diet. Here are some ways to lower cholesterol naturally that you can try:
1. Eat foods that contain he althy fats
To meet your fat needs, you are advised to eat foods that contain he althy fats, such as eggs or avocados. In addition, you are also advised to eat fish that are rich in omega-3 fatty acids, such as salmon and mackerel, because they can increase good cholesterol levels in the body.
2. Increase your intake of fiber foods
Consumption of fiber foods, including cholesterol-lowering foods can help lower cholesterol naturally. Fiber can bind fat thereby reducing its absorption in the intestine.In this way, blood cholesterol is reduced. The recommended fiber foods are whole grains, fruits, nuts and vegetables.
3. Limit foods that contain bad fats
To lower cholesterol naturally, you should avoid consuming foods that contain bad fats, namely saturated fat and trans fat. Both types of fat can increase bad cholesterol (LDL) levels in the body.
Foods that contain saturated fat and trans fat include snacks, fast food, fried foods, and sweets and baked goods.
4. Cut down on sweet foods
Reducing foods that are high in sugar is also recommended as a way to lower cholesterol naturally, because excessive sugar consumption can increase bad cholesterol levels and reduce good cholesterol levels in the body. To control sugar intake, limit the use of added sugar and check the sugar levels on the labels of the food or drink you buy.
5. Limit consumption of alcoholic beverages
Consuming alcohol in excess can cause various he alth problems, from increasing levels of bad cholesterol (LDL) to cardiovascular disease. If you want to consume it, limit the dose in moderation, which is around 300 ml per day.
6. Stop smoking
Smoking can increase bad cholesterol levels in the body. If you have a smoking habit, you should stop immediately. By quitting smoking, the body can raise good cholesterol (HDL) levels quickly.
HDL functions to clean bad cholesterol in the blood and return it to the liver. That's why quitting smoking can be a natural way to lower cholesterol.
7. Exercise regularly
One of the effective natural ways to lower cholesterol is to get used to exercising regularly for 30 minutes every day.If you are not used to it, try doing physical exercise for 10 minutes first for a few days, then gradually increase it. Some of the recommended sports include cycling, gardening, swimming, jogging, and aerobics.
8. Reduce stress
A study states that long-term stress can increase levels of bad cholesterol (LDL) and triglycerides. This can happen because the hormones cortisol and adrenaline are released when stressed. Therefore, try to always manage stress well from time to time.
How to lower cholesterol naturally can be very effective if done consistently. In this way, cholesterol levels can even drop to normal without having to use drugs. For owners of high cholesterol, don't forget to check your cholesterol regularly as recommended by the doctor.
If you have high cholesterol levels, apply the method above for at least 1 month.After that, check with your doctor. If these natural ways to lower cholesterol don't work, you may be given cholesterol-lowering drugs. Even so, the diet and lifestyle as described above still have to be done.