There are various ways of lowering cholesterol that can be done. One of them is by changing lifestyle and diet. This 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 developing 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 medications in accordance with the advice of the doctor, there are several natural ways of lowering cholesterol that you can try, including:
1. Eat more vegetables and fruits
To lower cholesterol levels in the blood, it is recommended to increase the consumption of vegetables and fruits. Fiber content in vegetables and fruits can help lower levels of bad cholesterol (low density lipoprotein / LDL). You are advised to consume about 500 grams of fruits and vegetables daily.
2. Consumption of foods rich in omega-3 content
Foods rich in omega-3 are believed to help lower cholesterol and triglyceride levels in the blood. Food options 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, opt for foods with low fat content. You can eat fish, chicken, lean beef, low-fat milk, egg whites, legumes, legumes, tempeh and tofu. Avoid the consumption of fatty foods, such as fried foods.
4. Consumption of foods or beverages containing soluble fiber
To help lower cholesterol levels, it is recommended that you consume foods containing soluble fiber, such as avocados, sweet potatoes, broccoli, radish, pears, carrots, apples, red beans, flaxseeds and oats.
To be more practical, you can also take supplement products or beverages containing beta glucan and inulin soluble fiber. Beta glucan is able to lower levels of bad cholesterol and total cholesterol in the body. While inulin is beneficial to lower levels of total cholesterol and triglycerides in the blood.
It would be better if the beverage products contain vitaminS B1 and B2, which are able to 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 does it make the body fit, exercise can also lower levels of bad cholesterol and increase levels of good cholesterol.
6. Quit smoking
Cigarettes can also interfere with the balance of cholesterol levels in the body, therefore, stop smoking. Smoking habits can lower levels of good cholesterol (high density lipoprotein / HDL) in the body, in addition, blood vessels also become stiffer. If this happens, the risk of developing heart disease and stroke will increase.
7. Weight control
The next way to lower cholesterol is to maintain an ideal weight. People who are overweight or obese can experience elevated levels of cholesterol in the body. Therefore, you are advised to go on a healthy diet to lose weight, in order to lower cholesterol.
Tips to Prevent High Cholesterol
After being able to lower high cholesterol, you are recommended to maintain cholesterol levels to keep it normal. So that cholesterol levels do not easily rise again, you need to implement a consistently healthy lifestyle.
Implementing a healthy lifestyle is actually not difficult, as long as you have the intention and discipline in living it. In addition to regular exercise, a healthy lifestyle also includes a healthy diet.
To keep cholesterol levels in the blood well controlled, limit the intake of foods containing saturated fats, such as fatty meats, bacon, sausages, ice cream, snacks, biscuits, and pastries.
Not only that, foods that contain a lot of sugar also need to be restricted. Foods like this can increase levels of bad cholesterol and lower levels of good cholesterol in the body.
Some supplement products, such as chitosan, are also claimed to lower and prevent high cholesterol. Unfortunately the benefits of such supplements still need to be researched further.
Those are some ways to lower high cholesterol that you can do, of course while undergoing treatment from a doctor. And do not forget, check cholesterol levels regularly as recommended by the doctor.
The benefits of garlic are well known not only to add flavor to the cuisine, but also believed to be efficacious for health. The benefits of garlic itself have long been used since ancient Egypt, India and even China. Plants from the family of Allium or onions are widely used for various medical purposes.
A number of studies link the consumption of a lot of garlic to decreased blood pressure, cholesterol levels, strengthen the immune system, as well as improve blood circulation and keep the risk of heart disease away.
Various Benefits of Garlic
The benefits of garlic for health have not been proven 100 percent, so more in-depth research is still needed. Nevertheless, several studies have found possible benefits such as the following.
1. Benefits of garlic for the heart
One of the mentioned benefits of garlic is good for heart health. From a study, data found that the administration of supplements containing garlic extract has the potential to provide protective effects for heart health. This effect is seen from the ability of garlic to lower cholesterol, and the effects of blood thinners that can help smooth blood circulation.
2. Benefits of garlic for gastrointestinal health
Not only good for the heart, other benefits of garlic are for gastrointestinal health. Garlic contains allicin substances that serve as antibiotics as well as antifungals, and antiparasitics or intestinal worms. Research shows that the benefits of garlic can also be used to fight H-pylori bacterial infections in the stomach.
3. Benefits of garlic in preventing cancer
One of the benefits of garlic that is being widely researched is its effect in fighting cancer. There are studies that show that garlic can suppress the activity of cancer cells. Based on these findings, garlic has the potential as a source of anticancer. Other studies have also shown that those who are used to consuming garlic are at less risk of developing colon cancer. However, research is still needed on a larger scale to apply it as a medical treatment.
4. Benefits of garlic in lowering blood pressure and cholesterol
Garlic extract is thought to lower blood pressure in hypertension patients. Some research findings reveal that garlic can dilate blood vessels as well as relax delicate muscles.
Garlic is also thought to be able to lower cholesterol slightly in the body, but that does not mean garlic can be an effective hypertensive and cholesterol drug because it still requires more extensive research.
5. Benefits of garlic in preventing colds
Garlic is believed to prevent colds because it is thought to strengthen the immune system in the fight against the virus. Research shows that those who are used to consuming garlic have less flu and colds and will recover faster when they have the flu than those who do not.
In addition, the strong aroma of garlic is also believed to be used as a remedy for sinusitis. However, how it works and the use of garlic benefits as a prevention and treatment for sinusitis or flu and colds still need to be researched.
The properties and benefits of garlic can be maximized if consumed raw because overcooking it can destroy its important content. If you intend to use garlic supplements for health purposes, it is a good idea to ask the doctor first, especially if you have a certain medical condition or are using blood thinners.
Public awareness to eat healthy food is now growing. Because in addition to being a source of energy, the consumption of healthy foods can also lower the risk of developing serious diseases, ranging from diabetes, hypertension, heart disease, obesity, to cancer.
Daily consumption of healthy foods is highly recommended to meet daily nutritional needs. This is actually not difficult to do because the choice of healthy foods that are good to consume every day there is a lot of variety. Not only that, the consumption of healthy foods coupled with regular exercise is also important to support a successful diet.
A Variety of Healthy Food Choices
Some healthy food options that are good to consume include:
1. Green vegetables
Green vegetables rank first in this type of healthy food because they contain many essential nutrients, such as fiber, vitamin A, vitamin C, vitamin K, magnesium, calcium, iron, folate, and potassium, which are excellent for health.
In addition, green vegetables are also rich in antioxidants that can protect the body from damage from free radicals. The choice of green vegetables is also varied, ranging from green mustard, broccoli, kale, lettuce, to spinach.
In addition to vegetables, fruit is also very important to consume because it contains a lot of vitamins. Some fruits that are popular for their nutritional richness are:
Apples (fiber, vitamin C, and antioxidants)
Oranges (vitamin C)
Avocado (healthy fats, potassium and vitamin C)
Berries, such as blueberries and strawberries (low in calories but rich in antioxidants and fiber)
3. Meat and eggs
Meat is one of the healthy foods because it is rich in nutrients, especially lean beef. This type of meat contains the highest protein and iron compared to other types of meat.
In addition to meat, eggs are also included in healthy foods. In addition to being high in protein, eggs also contain complete nutrients, ranging from vitamins, minerals, unsaturated fats, to antioxidants.
4. Nuts and seeds
Healthy foods loaded with subsequent nutrients are legumes and whole grains. Examples are peanuts, cashew nuts, almonds, chia seeds, pumpkin seeds, and sesame seeds.
These nuts and seeds not only contain high levels of protein and fiber, but are also rich in vitamins and minerals, such as magnesium and vitamin E.
5. Fish and other seafood
Seafood is a healthy food option rich in omega-3 fatty acids and iodine. Research shows that people who often eat sea fish tend to live longer and have a lower risk of many diseases, including heart disease.
Milk contains many vitamins, minerals, quality animal proteins, and healthy fats. In addition, milk is one of the best sources of calcium. To obtain the nutrients contained in milk, you can consume it directly or consume processed products, such as cheese and yogurt.
Get to Know The Foods to Avoid
In order to avoid various diseases, the consumption of healthy food alone is not enough. You should also limit or avoid unhealthy intakes such as the following:
Drinks with high sugar content, such as fizzy drinks, packaged juices, and energy drinks should be avoided or restricted. If consumed in large quantities, this type of drink can trigger the occurrence of insulin resistance in the body. The condition can cause a variety of serious illnesses, including type 2 diabetes and heart disease.
Also avoid fast food or junk food, such as french fries, fried chicken, and processed meats. This type of food not only contains high calories, but also low in nutrients. In addition, fast food can also encourage the desire to eat excessively, so it can trigger weight gain.
Just like fast food, most packaged snacks sold in the market, such as sweets, ice cream, and biscuits, are also high in calories and low in nutrients so need to be restricted. So, just take it once in a while, yes!
The consumption of healthy foods greatly contributes in building a healthy body, even more than exercise. So, start eating healthy foods with balanced nutrition in order to maintain and improve the health of your body.
So that you do not get bored, consume healthy foods of different types every day or combine these foods so that the nutrients obtained are also more diverse.
In addition to eating healthy foods, you are also advised to implement a healthy lifestyle, such as increasing the consumption of water, adequate rest, and regular exercise.