Tips to Help Lower Your Cholesterol Naturally With no Medication

Lower Cholesterol Level

Cholesterol is present in everyone's body, particularly those who consume fatty foods.

When the level of cholesterol exceeds 200 mg/dL, it is considered high.

Failure to address high cholesterol on time can lead to serious health issues like heart disease and stroke.

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Many individuals with high cholesterol resort to medication for treatment, but excessive reliance on medication can pose risks, particularly to kidney health, and may introduce new health complications.

What, then, are safer alternatives for lowering cholesterol?

Below are some practical tips for reducing cholesterol levels without resorting to medication.

Here are some easy tips for lowering cholesterol without taking any medication. You can immediately practice it if you really have high cholesterol levels.

Tips to Lower Cholesterol

The following seven easy tips will help you reduce or lower cholesterol in your body. They require no medication of any kind. Just tips and naturality. 

They are as follows:

# Avoid consuming trans fat

Cholesterol levels in the body depend on the food that enters the body.

As much as possible, avoid consuming trans fats because they are stable, so they are more difficult for the body to digest. 

Foods such as hamburgers, donuts, French fries, and butter fall into the trans-fat category. 

A study states that 8% of deaths are caused by consuming trans fats. 

Also Read: Easy ways to check your cholesterol yourself at home with no equipment

If you often eat hamburgers, for example, now you can reduce them. 

So that consumers know what ingredients are entering the body, nutritionists recommend that food processing companies list the ingredients in their food. 

So, consumers can be more careful when choosing food products.

# Increase your fiber intake

When it comes to dietary recommendations, increasing fiber intake is encouraged. 

Fiber is known to contain probiotic bacteria which effectively reduce levels of lipoproteins, including VLDL and LDL.

A study found that consuming 3 grams of fiber daily for 12 weeks resulted in an 18% decrease in LDL levels. 

This study involved testing 30 adults simultaneously, with successful outcomes. 

Another study demonstrated that adding fiber to the daily breakfast menu can lower LDL levels by 4%.

# Lose weight

If you feel your weight is excessive, there's no harm in reducing it to prevent your body from storing too much cholesterol. 

In addition, reducing body weight can increase good HDL and reduce harmful LDL. 

Your self-confidence can also increase if your weight is ideal. 

There is no need to be extreme when it comes to losing weight; you can try to lose weight by eating regularly, avoiding dinner, eating small portions but more often, and reducing your consumption of fried foods and sugar. 

Replace unhealthy foods with healthier foods, such as vegetables, fish, and fruit, and get enough rest.

# Excercise regularly

As you know, exercise has many health benefits.

Apart from reducing or maintaining body weight, exercise is also effective in reducing cholesterol levels. 

Because of regular exercise, LDL (bad cholesterol) levels decrease while HDL (good cholesterol) levels increase.

Also Read: What are normal cholesterol levels for men and women?

You don't need to go to the fitness center to exercise because you can do it at home, namely with sit-ups, push-ups, and cardio. 

Or you can also walk. 

The point is that the more often you exercise, the more benefits your body as a whole can feel.

# Consume good fats

In fact, not all fats are bad; there are also good fats, which you can find in olive oil, almonds, walnuts, and avocados.

Having a healthy diet by increasing consumption of healthy fats is believed to increase HDL levels, while LDL levels decrease. 

Good fats are also great for reducing lipoprotein oxidation, which can inhibit blood vessel flow.

Therefore, replace the consumption of bad fats with good fats.

In this way, the cholesterol content in your body can be reduced slowly.

# Reduce alcohol consumption 

Reducing your alcohol consumption habit can help lower cholesterol levels in your body.

When you drink alcohol, it can raise your levels of triglycerides, which is a type of fat in your blood that contributes to high cholesterol in your body when consumed too much.

However, alcohol can also affect your liver, which plays a role in producing cholesterol.

So, cutting back on alcohol can be a good way to help lower your cholesterol levels and keep your heart healthy.

Practice Health Living

High cholesterol often results from an unhealthy and messy lifestyle, like eating poorly and rarely or not exercising at all. 

To lower cholesterol levels, it's important to adopt healthy lifestyle habits. 

Choose nutritious foods, drink wisely, and make exercise a regular part of your daily or weekly routine.

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