Cholesterol is actually very important for health, especially to assist in the formation of cell walls and useful as material the formation of hormones in the body. However, if the cholesterol levels in the blood has exceeded demand, can lead to the emergence of various diseases such as stroke and coronary heart disease.
Cholesterol can be considered normal if it's levels less than 200 mg / dl. While it's amount is already above 240 mg / dl, the possibility can be at risk of developing the disease which is trigerred by cholesterol.
Here's how to lower cholesterol naturally.
1. Regular exercise
Exercise is a good way of lowering cholesterol and as well can maintain heart health. It is may reduce cholesterol and triglyceride levels. Regularly exercise at least 30 minutes every day and can help burn fat and calories in the body.
If not accustomed to exercising regularly, you can replace it by walking. Walking is a very easy way, healthy, and efficient because it only requires a pair of shoes. Aerobic exercise every morning can be beneficial to lower cholesterol levels, which in turn can be prevented from dangerous diseases and can nourish the body, such as: stroke, heart disease, weight loss, keep bones are strong
3. Reduce the intake of carbohydrates
Reduce your intake of carbohydrates and also eat foods which contain low fat is one way to lower cholesterol.
4. Consuming unsaturated fats
Body just needs a little fat in the daily diet, about 25% up to 35% of daily caloric intake. This type of fat needed by the body is unsaturated fats, which can be found in canola, olive, and safflower oil, and so forth. Unsaturated fats is beneficial to reduce levels of bad cholesterol or LDL cholesterol and increase good cholesterol or HDL. While saturated fat is also found in butter and palm oil. Saturated fats can increase bad cholesterol or LDL. However, fat calories and better eating in moderation.
5. Quit smoking
If you suffer from blood pressure or have high triglycerides, stopping bad habits like smoking can be the best way for you to do in lowering blood cholesterol levels. Tobacco is bad for the health, since tobacco can increase blood pressure and heart rate.
6. Green tea
The content of Theanine contained in green tea can increase good cholesterol. Consume 4 cups of green tea every day can keep blood cholesterol levels.
7. Consuming fruit
- Citrus fruits
Such as lemon, sweet orange, lemon, and other types of fruits that contain lots of pectin substances. Pectin substance is a type of fiber that is good for lowering cholesterol in the blood. Citrus fruits rich in anti-oxidants that can reinforce the arterial wall.
With sufficient consume two glasses of tomato juice a day, it can be beneficial to lower cholesterol levels.
Avocado is a fruit that is a way of lowering cholesterol. Fruits are oval-shaped and colored green is one of the fruits that can increase levels of good cholesterol or HDL in the body.
8. Avoid stress
Stress can increase blood pressure gets higher, thereby increasing the risk of atherosclerosis, which occurs when cholesterol plaque builds up inside the arteries. In one study showed that some people, stress may directly increase blood cholesterol levels and can even be increased drastically. To reduce the stress that is being experienced, you can read the previous article on how to relieve stress.
Consuming soy products or soy-based foods can lower blood cholesterol levels. Consuming soy every day is known to reduce cholesterol and can control high blood pressure.
That's tips on how to lower high cholesterol that you can do. Increase your exercise, eating fruits such as oranges, lemons, avocados, etc. to be able to maximize the lowering of cholesterol.