KONTAN.CO.ID – Jakarta. High cholesterol is a problem for many adults recently. Apart from using drugs, there are many ways to quickly lower cholesterol naturally.
The main key to quickly lowering natural cholesterol needs to involve structuring a healthy diet and lifestyle. Reporting from Harvard Health Publishing, relying solely on drugs without being accompanied by a healthy lifestyle does not guarantee controlled cholesterol levels.
According to research, the total cholesterol and bad fat (LDL) levels of hundreds of people have been shown to be reduced by a healthy diet. If the routine of maintaining this intake is accompanied by exercise and other healthy lifestyles, the effect of reducing cholesterol will be more pronounced.
Here are some natural quick ways to lower cholesterol that need to be tried:
1. Eat foods high in magnesium
Launching Healthy, consuming a high intake of magnesium is one way to quickly reduce natural cholesterol. Magnesiun has been shown to control cholesterol levels.
According to research, magnesium can prevent blockage of blood vessels due to cholesterol and can improve heart health. Lack of calcium can increase the risk of heart attack, arthritis, and chest pain.
Some foods that contain lots of magnesium that can be used as a quick way to lower natural cholesterol include tofu, tempeh, bananas, nuts, whole grains, green vegetables, fish, and avocados.
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2. Limit sugar intake
How to quickly lower natural cholesterol that is often overlooked is to control sugar intake. Some people think that sugar is only linked to diabetes. In fact, excessive sugar consumption also affects cholesterol.
According to the Cleveland Clinic, high sugar intake causes the liver to produce more bad cholesterol (LDL). In addition, excessive sugar consumption can also reduce good cholesterol (HDL) levels as well as inhibit triglyceride cholesterol-breaking enzymes. To keep cholesterol and blood sugar stable, limit your sugar intake by minimizing sugary drinks, processed foods, and starchy carbohydrates.
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3. Eat high-fiber foods
Consumption of foods high in fiber is also a way to quickly lower natural cholesterol, especially bad cholesterol (LDL) levels in the blood. Apart from being able to cut cholesterol levels, fiber-rich intake also contains good bacteria that can maintain digestive health.
Several types of high-fiber foods that can be used as a fast way to lower natural cholesterol include whole grains, nuts, vegetables, and fruits.
4. Consume unsaturated fats
How to quickly lower high cholesterol naturally that you cannot miss is to eat foods that contain unsaturated fats. Launched Healthline, saturated fat which can increase levels of bad cholesterol (LDL) in the blood. Meanwhile, unsaturated fats reduce levels of bad cholesterol (LDL), as well as increase levels of good cholesterol (HDL).
Some good sources of unsaturated fat for consumption as a way to quickly lower natural cholesterol include olive oil, nuts, avocado, salmon, and tuna.
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5. Avoid trans fats
Avoiding trans fats is also one way to quickly lower natural cholesterol. Patients with high cholesterol must avoid high intake of trans fats, which can increase levels of total cholesterol and bad cholesterol (LDL).
Small amounts of trans fats are naturally found in beef, mutton, milk and dairy products such as cheese. In addition, trans fats are also contained in unsaturated fats which have been modified by a process called hydrogenation. This processing makes the ingredients have a better texture (crunchy) and a more savory taste. Some foods rich in trans fats include fried foods, chips, crackers, and fast food.
6. Do not overeat and pay attention to calories
Another way to quickly lower natural cholesterol that needs to be done is to avoid overeating. Overeating can increase body weight. Any weight gain has the risk of increasing body cholesterol levels.
Pay attention to portions at each meal and quality of food. Keep the calories that enter the body as needed. Adults with normal activities and in good health need an average of 2,000 calories per day.
Eating too much and high in calories does not only affect cholesterol. You are also at risk for obesity and other chronic diseases.
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7. Be active and exercise regularly
The way to quickly lower natural cholesterol is to be active and exercise regularly. Launching the Mayo Clinic, to reduce high cholesterol, maintaining a healthy diet needs to be balanced with active habits and regular exercise.
Cholesterol sufferers are advised to exercise for 30 minutes five times per week, and be more active. Exercise and physical activity can increase good cholesterol levels and reduce bad cholesterol levels in the blood.
Choose the type of exercise that is mild but can be done routinely, such as walking, running, or aerobics at home. In addition, look for activities that can make the body more active, such as walking during recess, standing often, cycling to work, or doing homework independently.
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8. Quit smoking
If your cholesterol levels are constantly high and you are a smoker, try to stop smoking. Quitting smoking is one way to quickly lower natural cholesterol because it can increase levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL).
After 20 minutes after quitting smoking, blood pressure and heart rate that jumps after exposure to cigarettes become more stable. After three months of quitting smoking, blood circulation and lung function have improved. Within a year after quitting smoking, the risk of heart disease also drops to half that of a smoker.
9. Reduce stress
Controlling stress is also one way to quickly lower natural cholesterol. Research shows that stress can increase levels of bad cholesterol (LDL) in the blood. Stress can affect your body’s ability to maintain good cholesterol (HDL).
Not only that, stress also triggers an adrenaline hormone response in increasing triglyceride levels, so that bad cholesterol (LDL) levels increase. For that, how to naturally lower high cholesterol needs to involve stress management. Try managing stress with meditation, yoga, physical exercise, maintaining good relationships with others.
10. Get enough sleep
Studies show that too much or not enough sleep can both increase bad cholesterol levels in the blood. Lack of sleep is prone to increase bad cholesterol levels because people tend to snack or eat more, move less, and are more stressed when they don’t sleep.
Ensure adequate sleep as a natural way to quickly lower cholesterol. If the symptoms of high cholesterol still appear even though you have done the way to lower high cholesterol naturally above, try consulting your doctor to get the right treatment.
This article has been published on Kompas.com with the title “10 Ways to Lower High Cholesterol Naturally “,
Author: Mahardini Nur Afifah
Editor: Mahardini Nur Afifah
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