For those of You who never had high cholesterol in the body, need to know how to lower cholesterol naturally, so cholesterol levels can be maintained. Keeping cholesterol levels at a normal level can minimize the risk of stroke, heart disease and kidney failure.
High cholesterol lowering drugs such as statins and niacin may indeed be the solution to lower cholesterol levels in the body. However, generally, the doctor must first recommend how to lower cholesterol naturally through changes in lifestyle that is healthy.
How to Lower Cholesterol that Can be Done
Cholesterol in a normal level, useful to build the cell walls in order to stay supple and also to form some hormones in the body. Just control the amount of cholesterol in the body is not an easy thing. A wide variety of things can trigger the onset of increase the amount of cholesterol that can cause adverse health effects.
So the bad impact of high cholesterol does not happen, here’s how to lower cholesterol naturally that can be taken:
Eating foods that contain healthy fats
So the fat intake remain unfulfilled, it is advisable to consume foods that contain healthy fats, such as eggs, plain yogurt or avocado. In addition, it is also suggested to consume fish containing omega-3 fatty acids. This fatty acid is able to increase the levels of good cholesterol in the body, while reducing the levels trigiliserida. Some types of fish that contain omega-3 fatty acids, among others, are salmon, mackerel, sardines, and anchovies.
Limit foods that contain saturated fat and trans fat
To lower cholesterol naturally, you should avoid the consumption of foods containing saturated fat and trans fat. Therefore, both types of these fats can increase the levels of bad cholesterol (LDL) or bad cholesterol in the body. Foods that contain trans fats in them is fast food that is fried, popcorn, donuts and frozen food. While foods that contain saturated fat that should be limited are red meat, organ meats, and coconut oil. The consumption of red meat or offal should only be consumed once every two weeks in small portions.
Increase intake of fibrous food
Consumption of fibrous food is highly recommended as a way of lowering cholesterol naturally, especially lowering the bad cholesterol in the body. Fibrous foods recommended are wheat, fruits, nuts and vegetables.
Reduce foods that contain sugar
Reduce foods high in sugar content is also recommended, because the consumption of sugar, excess is able to increase the levels of bad cholesterol and lowering levels of good cholesterol in the body. To control the intake of sugar well, check the labels of food or drink consumed. Women are advised to consume sugar no more than 100 calories while men no more than 150 calories every day. The amount is equal to about six and nine teaspoons.
One effective way to lower cholesterol naturally is to familiarize yourself regular exercise for 30 minutes every day. If not familiar, try to do physical exercise for 10 minutes and then increase gradually. You can do simple exercises at home or in the office with how to familiarize yourself walk to the place you want to go, up and down using stairs, or cycling on a regular basis.
Smoking can affect cholesterol levels in the body. For those of You who have a smoking habit, you should immediately stop. Because with stop smoking, then the levels of good cholesterol in the body can be increased.
A variety of how to lower cholesterol naturally this needs to be done consistently so that the cholesterol levels in the body remains well controlled. If these ways have been done but cholesterol levels remain above normal, consult your doctor. Likely the doctor will probably give cholesterol-lowering drugs to You. However, keep the run healthy habits that You have done.