Jakarta –
It is important to know how to reduce high cholesterol at a young age. The reason is, high cholesterol is not only suffered by the elderly (elderly), but also those who are still in their 20s or even younger.
High cholesterol is a condition when the amount of cholesterol in the body is too high. The amount of cholesterol is a combination of good cholesterol or High Density Lipoprotein (HDL) and bad cholesterol or Low Density Lipoprotein (LDL) in the body.
HDL cholesterol is a type of cholesterol that the body needs to prevent narrowing of blood vessels due to fat. Apart from that, HDL cholesterol also functions to clean excess LDL cholesterol in the blood and take it to the liver to be removed from the body.
On the other hand, LDL cholesterol is the main factor that triggers narrowing of blood vessels and various other cardiovascular diseases, such as heart attacks, heart failure and stroke.
Although it is often experienced by older people, recently more and more cases of high cholesterol have occurred among young people. Generally, high cholesterol at a young age is caused by an unhealthy lifestyle. High cholesterol at a young age must be treated immediately so that it does not develop into a more serious disease in the future.
1. Adopt a healthy and balanced diet
Eating healthy food with balanced nutrition is one of the keys to avoiding various diseases, including high cholesterol. Eat more foods that contain fiber such as vegetables and fruit.
Quoted from Medical News Today, fiber can absorb and reduce LDL cholesterol in the blood. Apart from fiber foods, also consume foods that contain omega 3 such as salmon and nuts.
The types of food that should be avoided are those that contain saturated fat and trans fat. Because both types of fat can increase LDL cholesterol in the blood. Saturated fats and trans fats are usually found in foods such as red meat, dairy products, and even margarine.
2. Actively move and exercise
Regular exercise and physical activity can increase HDL cholesterol in the body. Not only that, exercise can also reduce LDL cholesterol.
Quoted from Verywell Health, doing resistance training for 8-12 weeks can slow down the absorption of LDL cholesterol by the body. A study reveals that someone who exercises regularly can reduce LDL cholesterol by up to 10 percent, and increase HDL cholesterol by up to 3-6 percent.
3. Stop smoking
Cigarettes have a very significant impact on cholesterol. First, smoking reduces HDL cholesterol which functions to clean blood vessels of LDL cholesterol.
Second, smoking makes LDL cholesterol more ‘sticky’ so it easily gets stuck in the walls of blood vessels. As a result, the already low amount of HDL cholesterol makes it increasingly difficult to clear the LDL cholesterol in the blood vessels.
Therefore, stop smoking if you want to avoid the risk of high cholesterol. Apart from preventing high cholesterol, stopping smoking can also normalize the function of body organs such as blood vessels, lungs and heart.
4. Get enough and quality rest
Cholesterol is not only influenced by food and exercise. Lack of sleep can also increase LDL cholesterol in the body.
A study published in the National Library of Medicine revealed that people who don’t get enough sleep tend to want to eat foods high in cholesterol the next day. Not only that, lack of sleep also makes people lazy about activities and increases stress.
Therefore, make sure your body gets enough and quality sleep to avoid high cholesterol from a young age.
5. Lose Weight
Being overweight can trigger inflammation, and one of the effects of this inflammation can be increasing cholesterol levels. Losing weight and keeping it ideal can help reduce inflammation and balance HDL and LDL cholesterol in the body.
6. Manage Stress
Quoted from Healthline, stress can encourage the body to produce the hormones adrenaline and cortisol. These two hormones function to prepare the body to anticipate things that are considered stressful.
In the process, adrenaline and cortisol will trigger the production of triglycerides which can increase LDL cholesterol levels.
7. Avoid Alcoholic Drinks
The habit of consuming alcoholic drinks has long been associated with high cholesterol. Quoted from Healthline, consuming too many alcoholic drinks can increase LDL cholesterol and triglyceride levels in the body.
Not only that, consuming alcoholic drinks also increases the risk of cardiovascular diseases such as high blood pressure and heart disease.
Watch the Video “Tips from Doctors for Cholesterol Sufferers to Safely Fast”
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2023-11-22 10:30:37
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