KONTAN.CO.ID – Jakarta. Check out how to lower cholesterol naturally without using drugs from pharmacies. But remember, how to lower cholesterol naturally without using this drug is only an alternative to support treatment from a doctor.
High cholesterol is one of the health problems that need to be watched out for in the midst of an unhealthy diet. However, there are many ways to lower cholesterol naturally without drugs.
High levels of bad cholesterol (LDL) in the blood are prone to increase the risk of heart disease and stroke. Therefore, it is necessary to use various ways to lower cholesterol either using drugs or without drugs.
Launching Everyday Health, normal adult total cholesterol levels are below 200 mg/dL. If the results of a health check show that your cholesterol levels are above normal, it’s time to try ways to lower cholesterol naturally without using drugs.
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How to lower cholesterol naturally without using drugs
How to lower cholesterol naturally without drugs requires a combination of dietary changes, regular exercise, to maintain ideal body weight. Reporting from WebMD, here are some ways to lower cholesterol naturally without drugs:
- Avoid fried and all kinds of foods high in bad fats
The first way to lower cholesterol naturally without drugs is to avoid fried foods and all kinds of foods high in bad fats. Fried foods and foods that contain bad fats such as full cream milk, cheese, all kinds of cakes, pastries, pizza, foods made from margarine and butter, fast food, and frozen food need to be avoided.
- Keep your body weight to stay ideal
The second way to lower cholesterol naturally without drugs is to maintain an ideal body weight. If you are overweight, losing four pounds with dietary changes and exercise can lower bad cholesterol by up to eight percent. After that, keep your body weight to remain ideal.
The third way to lower cholesterol naturally without drugs is to exercise regularly. Exercise for 2.5 hours per week can lower bad cholesterol and triglycerides. Immediately build this healthy routine. No need to be grandiose. Start with a 10-minute walk every day, then gradually increase the intensity.
The fourth way to lower cholesterol naturally without drugs is to increase your fiber intake. High-fiber foods such as oatmeal, beans, apples, pears, broccoli are rich in soluble fiber which can prevent the absorption of cholesterol in the blood. Studies show that adults who eat 35 to 40 grams of fiber per day have better control of their cholesterol levels.
- Replace red meat with fish
The fifth way to lower cholesterol naturally without drugs is to replace the consumption of red meat with fish. Change the habit of eating red meat by eating fish rich in omega 3 such as mackerel, salmon, tuna, or fresh sardines.
Make sure the cooking method is also healthy. Avoid fried fish because it can make cholesterol soar.
The sixth way to lower cholesterol naturally without drugs is the consumption of olive oil. If you like to eat stir-fry or foods that contain butter, replace this high intake of saturated fat with olive oil. The good fats contained in olive oil can reduce bad cholesterol.
The seventh way to lower cholesterol naturally without drugs is the consumption of spices. Spices like garlic, ginger, ginger, black pepper, coriander, cinnamon can help lower cholesterol. In addition, spices can also prevent someone from overeating so that weight is more controlled.
The eighth way to lower cholesterol naturally without drugs is to control stress. In addition to maintaining a diet, stress can also be a cause of high cholesterol. For that, keep your mind relaxed. You can do fun hobbies such as reading books, listening to music, drinking coffee with friends, or doing yoga after activities.
The ninth way to lower cholesterol naturally without drugs is to stop smoking. Smoking habits and frequent exposure to cigarette smoke can increase bad cholesterol levels in the blood. For this reason, smokers should stop smoking and minimize exposure to secondhand smoke for passive smokers.
The tenth way to lower cholesterol naturally without drugs is to laugh a lot. Those of you who have high cholesterol need to laugh more. Try watching funny movies often, reading funny stories, or enjoying funny videos on social media. By consistently trying some of the ways to lower cholesterol quickly above, your cholesterol levels will usually improve within six weeks.
When to be wary of high cholesterol?
If the various ways to lower cholesterol quickly above have been tested but your cholesterol levels do not return to normal, immediately consult a doctor. Apart from diet and lifestyle factors, sometimes the cause of high cholesterol can also come from certain medical conditions or genetic factors.
Immediately plan a program to lower cholesterol with appropriate medication as directed by a doctor. This treatment plan is usually tailored to the patient’s risk factors; such as age, lifestyle, medical history, diet, exercise, weight, to smoking habits.
That’s a variety of ways to lower cholesterol naturally without drugs. Good luck!
This article has been published on Kompas.com with the title “10 Ways to Lower Cholesterol Fast“,
Author : Mahardini Nur Afifah
Editor : Mahardini Nur Afifah
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