How to lower high cholesterol naturally and
easily - cholesterol is formed in the liver and has important functions for the
body. Everyone has cholesterol in his body. High cholesterol occurs when
cholesterol levels in the blood are above normal levels (> 200 mg/dL). If
kept left, high cholesterol can increase the risk of the emergence of various
diseases, such as heart disease and stroke. To do so, you need to know how to
lower the right cholesterol, to avoid various complications of high
cholesterol.
Along with the lifestyle of people today, high
cholesterol not only eyeing parents, the fact that children can also have high
cholesterol. This is due to food intake is not maintained. Especially the fatty
foods. The more fatty eating that enters the body, the accumulation of fat will
further enlarge the cholesterol levels in the body. Examples of fatty foods are
fried, goat meat, milk, and many more.
How to lower high cholesterol is quite diverse,
from taking medicines to using natural ways. Here is a summary of various
sources, how to lower high cholesterol naturally and easily.
1. Eat vegetables and fruit
To lower cholesterol levels in the blood, it is
recommended to multiply the consumption of vegetables and fruits. The fiber
content in vegetables and fruits can help lower the levels of bad cholesterol
(low-density lipoprotein/LDL). You are advised to consume about 500 grams of
fruits and vegetables every day.
2. Avoid processed foods
Processed foods like sausage, ham, fries, frozen
food, and fast food are practical and have a good taste. They usually have been
processed first before but should be cooked again before eating.
The results of the conceived fat will exceed the
normal limit. The Food and Drug Administration (FDA) states that food is unhealthy
if consumed in the long term.
3. Multiply fish consumption
Fish is a good source of vegetable protein and
fat consumed to reduce cholesterol levels in the body. WebMD recommends that we
eat fish at least two to four times a week. This is because it is rich in good
fats, omega 3, as well as the protein that the body needs to activity.
Should start now substitute the red meat you are
commonly consumed with fish to make the body healthier. The recommended fish
are salmon, tuna, mackerel, and sardines. Use fresh fish yes, don't consume
canned fish.
4. Routine exercise
Sports are not only good for body fitness but
also help us lower bad cholesterol. The study of the Journal of Physical
Therapy Science in 2015 proved that regular exercise for 12 weeks can
significantly reduce bad cholesterol in obese females.
Then what kind of sport is suggested? According
to some studies, exercise mild to heavy for 30 minutes per day is sufficient to
reduce cholesterol and risk of heart disease. But keep in mind that the
activity should be done routinely at least five days per week.
5. Choose a low-fat meal
If you have a high cholesterol problem, choose
foods with low levels of fat. You can consume fish, chicken, lean beef, low-fat
milk, egg whites, nuts, legumes, tempeh, and tofu. Avoid consuming fatty foods,
such as fry-fried.
6. Quit smoking
Cigarettes can also interfere with the balance of
cholesterol levels in the body, therefore, stop smoking. Smoking habits can
lower good cholesterol levels (high-density lipoprotein/HDL) in the body, blood
vessels are also becoming more rigid. If this happens, the risk of developing
heart disease and stroke will increase.
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