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.