Various Ways to Lower Cholesterol

Various Ways to Lower Cholesterol

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There are various ways to reduce cholesterol that can be done. One of them is by changing lifestyle and eating patterns. This method can keep cholesterol levels in the blood remain 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 appropriately, so you can avoid various complications of high cholesterol.

Various Ways to Lower Cholesterol - Alodokter

How to reduce cholesterol

In addition to taking drugs as prescribed by your doctor, there are several natural ways to reduce cholesterol that you can try, including:

1. Expand to eat vegetables and fruit

To reduce cholesterol levels in the blood, it is recommended to increase consumption of vegetables and fruit. The content of fiber in vegetables and fruit can help reduce levels of bad cholesterol (low density lipoprotein / LDL). You are advised to consume about 500 grams of fruit and vegetables every day.

2. Consumption of foods rich in omega-3s

Foods rich in omega-3s are believed to help reduce cholesterol and triglyceride levels in the blood. Food choices that are 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 reduce cholesterol levels, you are advised to eat foods that contain soluble fiber, such as avocados, sweet potatoes, broccoli, turnips, pears, carrots, apples, kidney beans, flaxseeds, and wheat.

To be more practical, you can also take supplement products or drinks that contain soluble fiber beta glucan and inulin. Beta glucan can reduce bad cholesterol and total cholesterol in the body. While inulin is useful in reducing total cholesterol and triglyceride levels in the blood.

It would be better if the beverage product contains vitamins B1 and B2, which can help burn cholesterol in the body into energy.

Exercise regularly

In addition to regulating your diet, you are also advised to exercise regularly. Not only makes the body fit, exercise can also reduce levels of bad cholesterol and increase levels of good cholesterol.

6. Stop smoking

Smoking can also disrupt the balance of cholesterol levels in the body, therefore, stop smoking. Smoking can reduce levels of good cholesterol (high density lipoprotein / HDL) in the body, in addition, blood vessels also become stiffer. If this happens, the risk for heart disease and stroke will increase.

7. Weight control

The next way to reduce cholesterol is to maintain ideal body weight. People who are overweight or obese can experience increased cholesterol levels in the body. Therefore, you are advised to undergo a healthy diet to lose weight, in order to reduce cholesterol.

Tips for Preventing High Cholesterol

After being able to reduce high cholesterol, you are encouraged to maintain cholesterol levels in order to remain normal. So that cholesterol levels don't go back up easily, you need to apply a healthy lifestyle consistently.

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.

So that cholesterol levels in the blood are well controlled, limit the intake of foods containing saturated fats, such as fatty meats, smoked meats, sausages, ice cream, coconut milk, biscuits, and cookies.

Not only that, foods that contain lots of sugar also need to be limited. Foods like this can increase levels of bad cholesterol and reduce levels of good cholesterol in the body.

Those are some ways to reduce high cholesterol that you can do, of course, while undergoing treatment from a doctor. And don't forget, check cholesterol levels routinely according to doctor's recommendations.