KONTAN.CO.ID – Jakarta. Increased levels of bad cholesterol (LDL) in the blood are a threat to many adults aged 35 years and over. How do you reduce the level of bad cholesterol or LDL in the blood easily without medication?
High levels of cholesterol in the blood can increase fat deposits and blockage in the arteries. When the levels of HDL cholesterol or good cholesterol are low, and LDL cholesterol or bad cholesterol is high, you are at risk of developing atherosclerotic plaque and blockages.
This condition can be called hypercholesterolemia. Experiencing hypercholesterolemia can affect heart health.
The good news, this condition can be prevented. Here’s how to reduce levels of bad cholesterol or LDL in the blood without drugs:
1. Exercise routine
Passive force can reduce HDL cholesterol levels. Low HDL cholesterol levels can increase bad cholesterol in the arteries. To prevent and reduce levels of bad cholesterol / LDL in the blood without medication, you should regularly exercise at moderate intensity for at least 150 minutes a week. There are many types of exercise you can do, such as brisk walking, swimming, or cycling.
Also read: 5 Benefits of lemons are good for body health, what are they?
2. Avoid smoking
Smoking can lower HDL cholesterol. Moreover, when someone with unhealthy cholesterol levels also smokes, the risk of coronary heart disease increases more than it should.
Smoking also increases other risk factors for heart disease, such as high blood pressure and diabetes. By quitting smoking, you can lower bad LDL cholesterol without drugs and increase HDL cholesterol levels.
3. Take care of your weight
Excess weight can also lead to high bad cholesterol. As much as possible, you need to control your weight within the ideal range to prevent and reduce bad cholesterol in the blood without medication.
This can be done with small changes, such as quitting sugary or fried drinks. In addition, you can also try to control your weight by increasing the consumption of vegetables and fruits.
Also read: 4 Easy ways to increase endurance
4. Eat healthy foods
The best way to lower bad cholesterol without medication is to reduce your intake of saturated fats and trans fats. The American Heart Association recommends limiting saturated fat to less than 6 percent of daily calories and minimizing the amount of trans fat you eat.
You can reduce your fat consumption by limiting your intake of red meat and dairy products. If you want to consume milk, you should choose skimmed milk, low-fat or fat-free dairy products.
You can also limit your saturated fat intake by reducing fried foods and cooking in healthy oils, such as vegetable oils. To maintain cholesterol levels, you can increase your consumption of heart, fruits, vegetables, whole grains, poultry, fish and nuts.
That’s the way to lower bad cholesterol without drugs. Live all the tips above with discipline, bad cholesterol will definitely go down by itself.
This article was published on Kompas.com entitled “4 Easy Ways to Lower Cholesterol”,
Author: Ariska Puspita Anggraini
Editor: Ariska Puspita Anggraini