High cholesterol is a risk factor for deadly diseases such as stroke and coronary heart disease.
According to the Center for Disease Control and Prevention (CDC) data, an increase in high cholesterol levels, or commonly called hypercholesterolemia, is more common in men (36.2%) than in women (31%).
High cholesterol levels in adults are high if the value reaches more than 240 mg / dl. The cause is increased levels of low-density lipoprotein (LDL) cholesterol in the blood.
This can occur due to genetic and unhealthy lifestyles, ranging from an unbalanced diet to a lack of sports activities.
The combination of protein and cholesterol in the blood is usually called lipoprotein. There are two types of lipoproteins, namely:
Low-density lipoprotein (LDL), or bad fat. LDL will accumulate and become an inhibitor in blood vessels.
High-density lipoprotein (HDL), or good fat. HDL will take excess cholesterol and bring it back to the liver.
According to several studies, there are several natural ways you can treat high cholesterol. The following include:
1. Maintain food intake.
Avoid foods that contain unsaturated fats, such as offal, fatty meats, butter, cheese or cream. If you want to consume fatty foods, try to replace these foods with foods that are high in unsaturated fats, including salmon, almonds, vegetable oils such as sunflower oil, corn oil and olive oil.
2. Exercise routine.
Regular exercise 30 minutes a day can reduce LDL cholesterol and total cholesterol and increase HDL cholesterol levels. You can do aerobic exercise, such as running, brisk walking, swimming or cycling.
3. Lose weight.
Weight loss of 5-10% is proven to reduce cholesterol levels. Do not target weight loss drastically. The recommended weight reduction is as much as 0.5 kg-1 kg per week.
4. Consume high fiber foods.
So that cholesterol does not increase high, dietary fiber can inhibit cholesterol absorption in the small intestine and ultimately reduce cholesterol concentration.
Therefore, many dietary fiber has been recommended to maintain blood cholesterol concentrations to remain normal. Make sure you eat high-fiber foods every day, such as vegetables, fruits, oatmeal, and nuts.
5. Manage stress well.
When you experience stress, the body will need a lot of energy to overcome it. In addition, people who are stressed tend to choose fast food or foods that have high cholesterol levels, to reduce stress.
As a result, the longer LDL cholesterol accumulates in the body. So, if you feel stressed, try doing fun things to drive him away.
6. Stop smoking.
You certainly already know the dangers of cigarettes for the body. Not being exposed to cigarettes can increase good cholesterol levels in the body. In addition, the risk of coronary heart disease can also decrease.
If some of the methods above do not help reduce bad cholesterol in your body, immediately consult with an internal medicine specialist to give additional therapy.
That way, you can get the right handling of high cholesterol.
