4 Steps to lower cholesterol without drugs

KONTAN.CO.ID – JAKARTA. Cholesterol is needed by the body to build healthy cells. However, cholesterol levels that are too high can increase the risk of various chronic diseases, such as heart disease. The reason is, high cholesterol can trigger fat accumulation in blood vessels.

This buildup can lead to clogged arteries. This condition can inhibit blood circulation and even cause blood vessels to burst. In fact, ruptured blood vessels can cause heart attacks and strokes. Luckily, there are various ways to prevent that bad thing from happening.

Apart from using medical drugs, a cardiologist from the Cleveland Clinic, Leslie Cho, said there are several natural ways we can do to lower cholesterol. Here’s how:

1. Change eating habits

The best way to lower cholesterol is to avoid consuming unhealthy fats (saturated fats) with healthy choices of fats, namely monounsaturated and polyunsaturated fats.

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That is why, we must read food labels carefully before consuming them. “We have to limit our intake of saturated fat. Don’t eat more than 2 grams per serving and it should cover less than 7 percent of your daily calorie intake,” says Cho. Saturated fats are most commonly found in palm oil and coconut oil, as well as animal products like beef. , pork, and chicken skin.

2. Increase fiber consumption

Cho recommends that we consume 25 to 35 grams of fiber daily. The reason is, fiber binds cholesterol and helps remove it from the body. To increase fiber intake, we can eat more nuts, lentils, vegetables and fruits.

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Not only lowers cholesterol, consumption of cukuo fiber also reduces the risk of various diseases, prevents constipation and keeps us full longer.

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