Are you one of those people who have problems with cholesterol? Check out the description of how to lower cholesterol naturally.
Cholesterol is a fat content that is useful for the body. Naturally, the human body requires fat (cholesterol) levels but levels that the body can tolerate. Cholesterol is needed by the body to help form vitamin D. In addition to helping the formation of vitamin D; cholesterol is also needed for the digestive process and hormone production.
Proteins carry cholesterol in the blood called lipoproteins. These lipoproteins are divided into two, namely low-density lipoproteins ((HDL-Low Density Lipoprotein) and high-density lipoproteins (HDL-High Density Lipoprotein).
In simple terms, LDL is referred to as “bad cholesterol,” which causes disease in the body. At the same time, HDL is good cholesterol beneficial for the body. LDL serves to transport and distribute cholesterol from the liver to cells in the body that need it. However, if the levels are excessive, the food will settle on the artery walls, which eventually causes disease.
While HDL functions to transport cholesterol back to the liver, which is then processed and destroyed, then excreted through feces.
What is the average level of cholesterol?
The average cholesterol level in the blood recommended for each person is different. It depends on whether you have a higher or lower risk of arterial disease. However, it is highly recommended to check cholesterol levels regularly if you have high blood pressure, are overweight, have a history of diabetes, or have a history of other diseases that increase your cholesterol.
Please consult with your doctor regarding your health condition and cholesterol risk.
As a guideline and health literacy for you, the following are normal levels for the types of cholesterol in the blood (must stay with a doctor’s statement)
Good cholesterol (HDL-High Density Lipoprotein).
Logically, the higher the level of good cholesterol or HDL, the better Health. HDL serves to protect against heart disease caused by cholesterol buildup. The recommended HDL level is at least 60 mg/dL or more. These levels can help reduce the risk of heart disease. Conversely, HDL levels of less than 40 mg/dL increase the risk of heart disease.
If you have a history of certain diseases, you should consult a doctor to determine what HDL levels are ideal for you.
Bad cholesterol (LDL- Low-Density Lipoprotein).
Because of its nature and function, LDL cholesterol or bad cholesterol should be at a low level or tolerated by the body, which is less than 100 mg/dL. The amount of LDL 100-129 mg/dL can be said as the tolerance threshold. If it exceeds this amount, bad cholesterol can cause various health problems such as atheroma, heart disease, and stroke.
The amount of LDL 130-159 mg/dL can be entering a high threshold, and if the amount has reached 160-189 mg/dL, it is already a high level. Meanwhile, the LDL is 190 mg/dL, and the rest are already very high.
Therefore, check your cholesterol levels and consult a doctor to avoid the risk of a more dangerous disease.
These fats can also increase the risk of heart disease. So, the lower the triglyceride level, the better for Health. A triglyceride count of 150-199 mg/dL can be said to be at a high threshold, and a count of 200 mg/dL or more is considered a high triglyceride level. Some people need treatment if they have triglyceride levels at both levels.
Total cholesterol is a combination of the amount of good cholesterol, bad cholesterol, and triglycerides in every deciliter of blood. Usually, just looking at your total cholesterol and HDL levels can describe the general condition of your cholesterol levels. However, if your total cholesterol is 200 mg/dL or more, or your HDL is less than 40 mg/dL, you will need to have a complete cholesterol check that includes LDL and triglycerides.
Cholesterol levels that are less than 200 mg/dL can still be tolerated. Total cholesterol levels of 200-239 mg/dL have entered the high threshold if the amount reaches 240 mg / dL or more, including high cholesterol levels.
How to lower cholesterol naturally
High cholesterol is one health problem that needs to be watched out for amid an unhealthy diet. However, there are many ways to lower cholesterol naturally without drugs.
Lowering cholesterol naturally can be the right choice before taking cholesterol-lowering drugs. In addition to not causing side effects, natural ways to lower cholesterol are also more beneficial for the body’s overall Health.
Cholesterol can be lowered using drugs or naturally. Due to its proven effectiveness and wide range of benefits, doctors will generally advise you to lower cholesterol naturally first, rather than using drugs right away.
Here is how to lower cholesterol naturally.
The natural way means that you can consume certain foods or by adjusting your diet. Here is the full explanation:
Reduce sweet food
Reducing foods that contain high sugar is recommended to lower cholesterol naturally because consumption of excess sugar can increase levels of bad cholesterol (LDL) and lower levels of good cholesterol (HDL) in the body. To control your sugar intake, limit the use of added sugar and check the sugar levels on the labels of the food or drink you buy.
Avoid foods that contain bad fats.
To lower cholesterol naturally, you should avoid consuming foods that contain bad fats, namely saturated fat and trans fat. Both types of fat can increase bad cholesterol (LDL) levels in the body.
Foods that contain saturated fat and trans fat include snacks, fast food, fried foods, sweet foods, and baked goods.
Eat foods that contain healthy fats.
To meet the needs of fat, you are advised to eat foods that contain healthy fats, such as eggs or avocados. In addition, you are also advised to eat fish that are rich in omega-3 fatty acids, such as salmon and mackerel, because they can increase good cholesterol levels in the body.
Avoid consuming alcoholic beverages.
Consuming alcohol in excess can cause various health problems, from increasing levels of bad cholesterol (LDL) to cardiovascular disease. If you want to consume it, limit the dose in moderation to about 300 ml per day. If possible, you should avoid alcoholic beverages.
Smoking can increase harmful cholesterol levels in the body. If you have a smoking habit, you should stop immediately. By quitting smoking, the body can quickly increase good cholesterol (HDL) levels.
HDL functions to clean lousy cholesterol in the blood and return it to the liver. That is why quitting smoking can be a natural way to lower cholesterol.
Increase your intake of fiber food
Consumption of fiber foods, including cholesterol-lowering foods, can help lower cholesterol naturally. Fiber can bind fat, thereby reducing its absorption in the intestine. In this way, blood cholesterol is reduced. Whole grains, fruits, nuts, and vegetables are recommended fiber foods.
A study states that long-term stress can increase bad cholesterol (LDL) and triglycerides. This can happen because the hormones cortisol and adrenaline are released when stressed. Therefore, try to always manage stress well from time to time.
You can apply a spiritual approach to reduce and even relieve stress. Increase gratitude for the gift of Health, eliminate envy and jealousy, and think realistically will prevent you from stress.
One way to naturally lower cholesterol is to get used to exercising regularly for 30 minutes every day. If you are not used to it, try doing physical exercise for 10 minutes first for a few days, then gradually increase it. Some recommended sports include cycling, gardening, swimming, jogging, and aerobic exercise.
Lowering cholesterol naturally or without cholesterol-lowering drugs has to do with discipline. At least you can try it for one month. When you maintain a healthy lifestyle and diet, your cholesterol may be cured without medication at all.
Good luck; I hope you and your family are always in good Health.