Jakarta, CNBC Indonesia – High cholesterol levels are one factor that can increase the risk of contracting many diseases, including heart disease. To prevent this condition, sufferers are advised to start adopting a healthy lifestyle, such as maintaining an ideal body weight and exercising regularly.
Not only taking medication, there are several ways you can try to lower high cholesterol levels naturally. So what are they? Here's the presentation:
1. Consume healthy fats
High intake of unsaturated fats can reduce bad cholesterol levels and keep good cholesterol levels healthy. Some sources of monounsaturated fats include olive oil, canola oil, almonds, cashews and avocado.
2. Regular exercise
Many studies have found that exercise such as aerobics and endurance for 12 weeks can reduce levels of oxidized bad cholesterol. This study was found to be successful in 20 overweight women. Apart from that, for other times, make it a habit to exercise regularly for at least 30 minutes every day for 5 days per week.
3. Stop smoking
Another way to lower cholesterol without medication is to stop smoking. Smoking is said to disrupt the body's working system in dealing with cholesterol. This damage is caused by the TAR content in tobacco, not nicotine. This condition can trigger blocked arteries.
4. Avoid foods containing trans fats
Trans fats can increase total cholesterol levels. However, this fat can reduce beneficial good cholesterol levels by up to 20 percent.
One study estimates that trans fats are responsible for 8 percent of heart disease deaths worldwide. Another study found that limiting trans fats can reduce the risk of death from heart disease by 4.5 percent.
5. Control Stress
Controlling stress can prevent cholesterol and make life comfortable. This can be done by following a yoga program, meditation to calm the mind, and if necessary, consulting a psychologist.
6. Increase your intake of fiber, fruit and vegetables
A study found that consuming 3 grams of soluble fiber supplements every day for 12 weeks can reduce bad cholesterol levels by up to 18 percent. Also make sure there are fruit and vegetables in a portion of the meal, and protein in the meal instead of just carbohydrates.
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