Ways to Overcome Cholesterol Naturally

How to deal with cholesterol naturally is very useful for sufferers in addition to the help of medical drugs. Although the results are not instantaneous, this method has been proven to be effective in reducing high cholesterol for a long time and makes the body healthier.

Plaque buildup due to high cholesterol is very risky for heart health. If not treated immediately, heart attacks and strokes are the most fatal health problems that sufferers may experience. If that's the case, the condition is very difficult to cure and is often life-threatening.

Unfortunately, cholesterol and triglycerides (fats) in the blood rarely cause symptoms. This condition just happens until finally the sufferer comes to the doctor with serious health problems. Therefore, be diligent in checking cholesterol levels at the nearest medical service.

How to Overcome Cholesterol Naturally

If you find cholesterol levels above 200 mg/dl, immediately apply this method:

1. Avoid Bad Fats

Bad fats are generally found in oily foods. There are two types of bad fats, namely trans fats and saturated fats. Both can bring bad if not limited.

According to the American Heart Association, consumption of trans fats and saturated fats negatively affects a person's health in two different ways. The first impact is increasing levels of bad cholesterol or Low Density Lipoprotein (LDL) in the blood. Second, trans fats work by reducing levels of High Density Lipoprotein (HDL) or good cholesterol.

For this reason, medical experts recommend limiting saturated fat intake to a maximum of six percent to prevent high cholesterol levels. Also avoid foods that contain a lot of the following bad fats:

• Fried food
• Margarine
• Vegetable oil
• Chicken skin
• Red meat
• Cheese or other fatty dairy products

2. Fulfill Soluble Intake

Soluble fiber is used as a natural liquid to bind fat to be processed by the digestive tract. In addition, this type of fiber helps maintain good bacteria in the intestines. Sources of soluble fiber can be obtained from:

Some of the best sources of soluble fiber include:

• Seeds, especially flaxseeds
• Mini or brussels sprouts
• Wheat
• Peas and lentils
• Fruits

3. Increase your intake of Omega 3 and 6

The benefits of omega 3 and 6 as a source of unsaturated fat need not be doubted. Research in 2016 said that adults who consumed polyunsaturated fats for eight weeks showed a 10 percent reduction in cholesterol. In fact, several studies have noted that these fats may prevent the risk of type 2 diabetes.

These two nutrients cannot be produced by the body so humans need food to obtain them. Sources of these fatty acids can be found in sea fish, shrimp, shellfish, nuts, or artificial supplements.

4. Get rid of Cigarettes

Uncontrolled smoking has been shown to reduce HDL levels and increase plaque buildup in blood vessels. Moreover, the chemicals contained in it can damage the lining of the arteries, triggering inflammation and potentially blocking blood vessels.

5. Weight Control

Body weight that is not ideal, aka obesity, can indicate high cholesterol levels due to fat accumulation. Therefore, maintain your ideal body weight by adopting a healthy diet and exercising diligently. Research shows that people who reduce their weight by 5-10 percent reduce their LDL and triglycerides significantly.

6. Ginger

Ginger contains anti-inflammatory which is good for maintaining a healthy body. Research in 2018 shows that consuming two grams of ginger per day is very effective for reducing triglycerides and LDL in the blood.

7. Breadfruit Leaf Decoction

Not only the fruit is often used as fried food, breadfruit leaves are useful for lowering cholesterol levels because of their anti-inflammatory, anti-atherosclerotic and antiplatelet properties. How to process it is fairly easy.

Clean a handful of breadfruit leaves, then dry them in the hot sun. When it is dry, boil the breadfruit leaves with a glass of water and wait for it to recede a little. Add back half a glass of water and allow it to boil. After that, boiled breadfruit water is ready to drink.

8. Pineapple

In addition to fiber-rich fruits, pineapple, which has a high bromelain content, can prevent blood clots from the effects of high cholesterol. Antioxidants derived from vitamin C also make it a useful fruit for maintaining heart health and diabetes.

9. Garlic

Most people may not like the raw taste of garlic, unless it's been mixed with curry or soup. In fact, raw garlic contains a sulfur compound called allicin which is effective against bad cholesterol and high blood pressure. Before consuming it, make sure the garlic has been washed clean.

10. Herbal Tea

Herbal teas, especially green and black teas, contain antioxidant compounds called catechins and epigallocatechin gallate to lower bad cholesterol (LDL). Although the benefits have been believed for a long time, people often add a lot of sugar to add to the sweet taste. However, too much sugar can actually reduce the efficacy of the tea and increase fat deposits in the blood.

In essence, cholesterol that is not genetically caused by a healthy lifestyle. Therefore, the way to deal with natural cholesterol is to adopt a healthy and balanced diet. Apart from not causing serious side effects, this method has a good effect on the body as a whole.