How to Reduce Cholesterol :
Cholesterol is essential for the body to produce hormones, bile acids, and antioxidant vitamin D. However, high cholesterol is a dangerous condition because it increases the risk of heart disease.
There are no signs or symptoms of high cholesterol that we usually call. “High cholesterol” until the disease is severe enough to cause blockage of one or more blood vessels.
This is why it is important to check your blood cholesterol levels regularly. If you are told that you have high cholesterol or just want to reduce the risk of this problem. You can normalize cholesterol levels in your blood in natural ways. Here are some suggestions.
Reduce the consumption of saturated fat.
Saturated fat increases the level of total fat in the blood and causes more unhealthy cholesterol than dietary cholesterol. You can easily distinguish between saturated fat and unsaturated fat. These are often referred to as healthy fats or healthy oils.
Saturated fats solidify at room temperature. Examples include vegetable shortening and butter. Unsaturated fats are liquid at room temperature. Examples include olive oil, rapeseed oil, and grape seed oil.
The white fat visible in the meat is saturated. Some foods contain a combination of saturated and unsaturated fats. Learning to read food labels or looking up nutritional information online can help you avoid eating foods rich in saturated fat and make healthier choices. Choosing healthier foods regularly can significantly lower your cholesterol levels.
Eliminate trans fat foods from your diet.
Trans fats are artificial. Lard is an example of trans fat. Most commercially prepared baked goods contain trans fats. Check the ingredient label of partially hydrogenated oil. It can be partially hydrogenated soybean oil or other types of vegetable oils. If part of the hydrogen is added, it means that your body is already composed and your body does not really know how to deal with it. Studies have shown that a diet high in trans fats can significantly increase the risk of heart disease. This is because trans fats are not needed in the diet. The best way is to get rid of it completely.
Exercise can help you lose weight and increase HDL levels. High-density lipoprotein and low-density lipoprotein are carriers of cholesterol. LDL is considered “bad” because it carries cholesterol through the blood vessels. High-density lipoprotein is good because it can “drain” cholesterol from the blood. Increase high-density lipoprotein levels and lower total cholesterol levels. And lower blood lipids
Increase the intake of soluble fiber.
Soluble fiber absorbs cholesterol from the digestive tract and excretes it as waste. Some cholesterol comes from food. It is mainly produced by the liver. One of the biggest problems is that excess cholesterol returns to the digestive tract to be eliminated. But it will be absorbed back into the bloodstream. Soluble fiber helps prevent this breakdown.
Many people want to take fiber supplements to increase their intake of soluble fiber. Most fiber supplements on the market are made from psyllium husk. Psyllium husk is not a staple food in modern diets. Taking supplements containing these substances may cause suffocation because the scales in the throat become thicker. This thickening effect can also cause intestinal obstruction. Especially if the wrong amount of water is used. There is also the risk of allergic reactions.
The best option for supplements is to look for kiwifruit made from kiwifruit. The skin and pulp of kiwi fruit are sources of soluble fiber and are classified as prebiotics. Prebiotics help to normalize the natural balance of intestinal flora. This can improve digestion and may also help lower cholesterol.
Fish oil supplements
Fish oil is a by-product of fishmeal production. This is the food of farm fish and other animals. When fish oil is dehydrated, the oil will be extracted. Hundreds of years ago, fishermen had learned that oil is beneficial for many diseases. Today, we know that it is a source of healthy polyunsaturated fats. Some studies have shown that regular supplementation increases circulating HDL levels, thereby lowering total cholesterol.
There is no doubt that fish oil will lower blood triglyceride levels. This is because the supplement has been approved by the Food and Drug Administration (FDA) to treat very high triglyceride levels. FDA approval allows doctors to prescribe fish oil, although prescription fish oil is more expensive. But it may also be covered by your health insurance.
Fish oil is available without a prescription. Just make sure you buy high-quality brands. If you choose a low-quality brand, you will not benefit from the cholesterol-lowering or other health benefits of fish oil.
High cholesterol levels are considered a risk factor for heart disease. For this reason, doctors often prescribe drugs, especially statins, to lower blood cholesterol levels. Statins can cause many unpleasant side effects.
Using natural alternatives can avoid the side effects of statins and normalize blood cholesterol levels. I have a gift for you to read this article: Special Report: Side Effects of Cholesterol Pills VS Benefits of Natural Alternatives.