Jakarta, TOPNews Indonesia —
Cholesterol high is a trigger for various health problems. No need to worry, there are various ways to lower cholesterol naturally.
Actually cholesterol itself within normal limits has many important functions for the body.
Some of these help keep the body’s cell walls flexible. In addition, cholesterol is also needed to make some of the body’s hormones.
Cholesterol itself is divided into LDL (low-density lipoprotein) and HDL (high-density lipoprotein). High levels of low-density lipoprotein (LDL) cause cholesterol to build up in the walls of blood vessels, which can lead to clogged arteries, stroke, heart attack, and kidney failure.
In contrast, high-density lipoprotein (HDL) helps carry cholesterol away from blood vessel walls and helps prevent this disease.
Quoting Healthline, here are ways to lower cholesterol naturally:
1. Monounsaturated fat diet
a diet high in monounsaturated fat reduces harmful LDL, but also protects higher levels of healthy HDL.
Overall, monounsaturated fats are healthy because they lower harmful LDL cholesterol, increase good HDL cholesterol, and reduce harmful oxidation.
Some sources of monounsaturated fats include olive oil, canola oil, almonds, cashews, and avocados.
2. Avoid trans fats
Trans fats increase total and LDL cholesterol, but lower beneficial HDL by 20%
A study of global health patterns estimates that trans fats may be responsible for 8% of deaths from heart disease worldwide. Another study estimates a law restricting trans fats in New York will reduce deaths from heart disease by 4.5%
3. Add fiber
In a study of 30 adults, taking 3 grams of a soluble fiber supplement daily for 12 weeks lowered LDL by 18%.
Soluble fiber may also help increase the cholesterol benefits of taking statin medications.
Sports is booster good for heart health and how to lower cholesterol naturally.
Not only does it improve physical fitness and help fight obesity, it also reduces harmful LDL and increases beneficial HDL.
In one study, twelve weeks of combined aerobic and resistance exercise reduced highly harmful oxidized LDL in 20 overweight women.
Citing Medical News Today, the results of a 2019 study involving 425 older adults showed that moderate and vigorous physical activity lowered blood pressure, reduced blood sugar levels, and increased HDL cholesterol levels.
The Department of Health and Human Services recommends that adults get at least 150-300 minutes of moderate-intensity aerobic physical activity or 75-150 minutes a week for substantial health benefits. Some sports that can be done include walking, jogging, cycling, or doing resistance training with light weights.
Smoking is a natural way to lower cholesterol.
5. Quit smoking
Smoking can interfere with the body’s working system to handle cholesterol. Immune cells in smokers cannot return cholesterol from the walls of blood vessels to the blood for transport to the liver. This damage is related to tobacco tar, not nicotine. These dysfunctional immune cells may contribute to the faster development of clogged arteries in smokers. Smoking is also a natural way to lower cholesterol that you can do.