Contents:
- Medical Video: How to Reduce Cholesterol Through Diet
- 1. Use of drugs
- 2. Lower your weight
- 3. Move your body
- 4. Pay attention to your diet
- Fiber foods
- Eat fish
- Choose olive oil
- 5. Stop smoking
- 6. Avoid stress
Medical Video: How to Reduce Cholesterol Through Diet
Cholesterol is an element needed by the body as well as can harm the body. Too high levels of bad cholesterol in the body can prove to increase your risk of heart disease, stroke and diabetes. If your LDL cholesterol level is more than 200 mg / dL, you should be careful. However, don't worry because you can reduce your body's cholesterol levels in various ways, including ...
1. Use of drugs
If you are someone who is impatient with a process, you might choose this method. By taking cholesterol-lowering drugs, such as statins, you can lower your body's cholesterol quickly, more than 50%.
However, be careful not to depend on this drug. Usually, if you decide to stop using the drug, your cholesterol level will be high so you will use this medicine again. The use of drugs does not guarantee that your cholesterol levels will always be normal over a long period of time. Moreover, cholesterol-lowering drugs have serious side effects, such as inflammation of the muscles and increasing liver enzymes.
2. Lower your weight
Losing weight is one way you can reduce your body's cholesterol levels. You don't need to lose your weight until slim, just losing 5 kg of weight can reduce your cholesterol level to 8%. But, what you have to remember is, keep the weight up, not to go up again. Indeed maintaining is more difficult than reducing it at the beginning.
If you want to lose weight, just target a weight loss of 0.5-1 kg per week. You can cut your food intake by 500 calories per day in an effort to lose weight.
3. Move your body
Want to lose your weight and cholesterol? How can it be if you just sit still watching television? That is, you must actively move every day. If you want to lose weight as well as your cholesterol, you have to exercise at least 150 minutes per week. This is enough to increase levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL) and triglycerides, as quoted from WebMD.
4. Pay attention to your diet
Well, this is a very important thing to reduce your cholesterol. Most of you who have high cholesterol levels have problems with their diet. From now on, you should pay attention to what you eat.
Avoid or limit foods that can increase your blood cholesterol, such as:
- Fatty meat
- Sausage
- Butter
- Cream
- Cake, biscuits, chocolate, and sweets
Change your food intake by consuming more:
Fiber foods
Green vegetables, tomatoes, carrots, eggplants, fruits (such as apples, grapes, strawberries and oranges), oatmeal, and nuts (such as almonds, peanuts, soybeans, and walnuts) that are high in fiber and sterols are able absorb cholesterol in your body. In addition, fibrous foods are also able to make you full longer, so that your food intake is not too much. Start by inserting fibrous foods on your meal menu every day.
Eat fish
Yes, eating fish, especially fish that contain omega-3 fatty acids (such as salmon and tuna) can help reduce your cholesterol levels. Try to replace your meat menu with a fish menu. Eating fish as much as 2-4 times a week is enough to help lower your cholesterol.
Choose olive oil
You can choose olive oil compared to butter for your cooking. Olive oil is proven to reduce cholesterol levels by as much as 15%. The good fat content in olive oil can also maintain your heart health. Choose olive oil with type extra virgin because it contains more antioxidants that are good for your health.
5. Stop smoking
If you smoke, you should stop your smoking habits. Smoking can reduce good cholesterol levels in your body, so the level of bad cholesterol in your body will increase. In addition, smoking can also irritate your blood vessel walls.
6. Avoid stress
Did you know, if you are stressed, can your cholesterol levels increase? Yes, therefore, you should avoid stress and be more calm. You can relieve your stress in various ways, such as meeting friends, listening to music, doing sports, and much more. Find beneficial activities to reduce your stress.
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