High cholesterol (LDL) must be wary, because it can trigger serious diseases like as heart disease. Here are the ways How To Lower Cholesterol Fast.
High levels of bad cholesterol (LDL) in the blood are prone to increase the risk of heart disease and stroke.
The total cholesterol levels of older persons are normally below 200 mg/dL.
If the results of a health check show your cholesterol levels are above normal, it’s time to try some healthy steps to lower it.
How To Lower Cholesterol Fast
How to lower cholesterol fast requires a combination of dietary changes, regular exercise, to maintaining body weight to remain ideal.
Here are some of them:
Avoid fried foods and any kind of foods high in bad fats
Fried foods and foods that contain bad fats such as full cream milk, cheese, all kinds of cakes, pastries, pizza, foods made from margarine and butter, fast food, and frozen food need to be avoided.
Read more:
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Keep your weight ideal
If you’re overweight, cutting four pounds with dietary changes and exercise can lower bad cholesterol by up to eight percent. After that, keep the weight to stay ideal.
Exercise routine
Exercise for 2.5 hours per week can lower bad cholesterol and triglycerides. Immediately build this healthy routine. No need to be grandiose. Start with a 10-minute walk every day, then gradually increase the intensity.
Pay Attention to Sugar Intake
Most consuming sugar not only causes diabetes, but also increases cholesterol levels, you know.
To lower cholesterol, avoid white carbohydrates, starch, and refined sugars. This type of diet not only maintains your cholesterol and triglyceride levels, but also helps you lose weight.
Replace red meat with fish.
Change the habit of eating red meat by eating fish plenty of omega 3 such as mackerel, salmon, tuna, or fresh sardines.
Make sure the cooking method is also healthy. Avoid fried fish because it can make cholesterol soar.
Consumption of olive oil
If you like to eat stir-fry or foods that contain butter, replace this high intake of saturated fat with olive oil.
The good fats contained in olive oil can reduce bad cholesterol.
Read more:
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Spice consumption
Spices such as garlic, ginger, black pepper, coriander, cinnamon can help lower cholesterol.
In addition, spices can also prevent a person from overeating so that weight is more controlled.
Control stress
In addition to maintaining a diet, stress can also be the cause of high cholesterol. For that, keep your mind relaxed.
You can do fun hobbies such as reading books, listening to music, drinking coffee with friends, or yoga after activities.
Add fiber intake
Foods high in fiber such as oatmeal, nuts, apples, pears, broccoli are rich in soluble fiber that can prevent the absorption of cholesterol in the blood.
Studies show that older persons who eat 35 to 40 grams of fiber every day have more controlled cholesterol levels.
Frequent laughs
Another way to lower cholesterol is to laugh a lot. Those of you who have a high cholesterol need to laugh more.
Try watching funny movies often, reading funny stories, or enjoying funny videos on social media.
Consumption of Foods Rich in Omega-3 Fatty Acids
Another way How To Lower Cholesterol Fast without drugs is to replace the daily diet with foods full of omega-3 fatty acids. Omega-3 fatty acids do not impact LDL cholesterol.
But this omega-3 fatty acid has a myriad of benefits for heart health, including lowering blood pressure.
Foods with omega-3 fatty acids are salmon, mackerel, tuna, walnuts and whole grains.
Eat more vegetables and fruits
One of the best ways to speed up the reduction of cholesterol levels is to increase the consumption of vegetables and fruits. Fiber content in vegetables and fruits can help lower bad cholesterol levels. The recommended amount of vegetables and fruits to lower cholesterol is about 500 grams every day.
Read more:
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