Cholesterol is formed in the liver and has important functions for the body. Everyone has cholesterol in their body. There are two types of cholesterol in our body. First is LDL cholesterol. This type of cholesterol is harmful to the body. While HDL cholesterol is a cholesterol that can dissolve bad cholesterol in the body.
The normal limit of cholesterol in the body is only 160-200 mg. So don’t rush into thinking negatively about cholesterol. The dangerous thing is if the cholesterol in the blood turns out to be much higher. Cholesterol levels that are too high can cause disease and also block the blood flow. Therefore it is important to know how to reduce high cholesterol.
Along with the lifestyle of today’s people, high cholesterol is not only targeting parents, the fact is that children can have high cholesterol. This is because food intake is not maintained. Especially fatty foods. The more fatty food that enters the body, the accumulation of fat will further increase cholesterol levels in the body. Examples of fatty foods are fried foods, mutton, milk, and much more.
When LDL cholesterol levels are high, it will cause a blockage of blood flow. Of course the heap of bad fat will disrupt the supply of food to the heart. This will trigger heart disease and stroke. High cholesterol levels are often associated with those who are big or obese, but in fact thin people can have high cholesterol if the food intake that enters the body is not maintained. Therefore it is important to know how to reduce high cholesterol.
How to reduce high cholesterol is actually quite diverse, from taking drugs to using natural methods. Well, the following summarizes from various sources, how to reduce high cholesterol naturally and easily. The natural way here is to consume natural ingredients that are around and live a healthy lifestyle.
15 Ways to Reduce High Cholesterol Naturally Quickly
1. Drink lemon juice every morning and night
How to naturally reduce high cholesterol first is to drink lime juice. Because the lime is rich in flavonoids. Flavonoids act as powerful antioxidants. Anti-oxidants help protect the body from the dangers of free radicals, especially unstable molecules that can damage healthy cells.
You simply drink lime juice mixed with a glass of warm water in the morning when you wake up and before going to bed. Do it regularly so that bad cholesterol levels will immediately decrease.
2. Drink grape juice
Common anti-oxidants such as piceatannol and resveratrol, produce phytonutrients in grapes that have been widely proven as anti-microbial substances. Wine itself also contains flavonoids which of course act as anti-oxidants. Drink grape juice at least once a day regularly as a way to reduce bad cholesterol in the body.
3. Red guava
Lots of content in red guava which of course is beneficial to the body. There are antioxidants, phytonutrients, vitamin A, vitamin C, vitamin B3, vitamin B6, potassium, and much more. Therefore, as a way to reduce high cholesterol, start consuming red guava juice regularly. You can just eat it straight away or juiced.
4. Mangosteen skin
Not only can you eat the fruit, mangosteen skin also has many benefits that are useful for your health. One of them is a way to naturally reduce high cholesterol. Mangosteen peel contains xanthones which are active ingredients as anti-cancer substances and anti-oxidants, far more powerful than vitamins C and E. You can choose to consume mangosteen peel extract which is widely circulating in the community or by blending mangosteen skin and then drinking it directly.
5. Eat whole grains
High nutrition in whole grains can increase the ability of cells in the body to develop properly to prevent the effects of free radicals from outside or inside the body. Whole grains are very important for health and provide a variety of nutrients such as protein, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, selenium and vitamin B. Therefore whole grains are effectively used as a way to reduce cholesterol naturally.
6. Diligently consume broccoli
Broccoli contains high fiber which can function to reduce bad cholesterol levels in the body. Broccoli will help the body’s natural detoxification process. That way various diseases in the body will be immediately eradicated. To get the benefits of broccoli as a way to reduce high cholesterol if broccoli is boiled and avoid using oil to consume broccoli.
7. Diligently consume apples.
The next way to reduce high cholesterol is by consuming Apples. This fruit, especially the skin contains pectin, which is water soluble fiber that is effective in lowering cholesterol. Pectin works to absorb cholesterol and bad fats in the small intestine, to be taken out of the body through urine and feces. Apples also contain vitamins and antioxidant polyphenols which help reduce inflammation. Moreover, apple fiber provides a long satiety so you can avoid eating unhealthy foods.
8. Take advantage of Berries (strawberry, blueberry, cranberry) as a way to reduce high cholesterol.
Family give is rich in pectin, a water soluble fiber that can bind cholesterol absorbed in the small intestine, so that bad cholesterol levels decrease and are replaced with good HDL cholesterol. In a study by Erlund et al with 72 study subjects who had risk factors for cardiovascular disease, it was shown that intake of 2 servings of berries per day (1 serving after lunch, 1 portion after dinner) can increase both HDL cholesterol levels and reduce systolic blood pressure. In addition, the berry group’s fruits are also high in polyphenols, a good antioxidant in the body. Therefore, diligently eating berries is a natural way to reduce high cholesterol effectively.
9. Consumption of pears
Pears are high in natural fiber. One medium-sized pear can meet 16% of daily fiber needs. In fact, the value of pear fibers is higher than apples. The type of fiber contained in pears is pectin. Pectin binds cholesterol and transports it out of the body so that bad LDL cholesterol levels in the body can decrease. Consumption of pears regularly as a way to naturally reduce high cholesterol.
10. Eat one avocado every day.
Avocados are a good source of monounsaturated fats for heart health. Avocados are also rich in vitamins, minerals, and, and compounds that inhibit the absorption of cholesterol in the body. Well, avocados can be used as a way to reduce high cholesterol. Eating 1 avocado per day can help reduce bad cholesterol (LDL). Research shows that besides affecting cholesterol levels, avocados can provide a longer-lasting satiety and stabilize blood sugar levels. Avocados are also rich in glutathione, an antioxidant that plays a role in preventing cancer and heart disease.
11. Don’t underestimate the benefits of papaya
How to reduce high cholesterol with papaya claimed effective. Papaya is an HDL cholesterol-lowering fruit that is also high in antioxidants such as lycopene, vitamin C, and vitamin E. Cholesterol can attach to blood vessels in the event of oxidation, eventually gathering to form plaques and cover blood vessels. Vitamins E and C in papaya will blend with an enzyme called paraxonase which will inhibit the occurrence of cholesterol oxidation in blood vessels.
12. Be diligent in consuming salmon
Omega-3 oil content in fish is beneficial for health. Omega-3 fats have been shown to be able to ward off heart disease, dementia and other diseases. According to research from Loma Linda University, replacing omega 3 fats found in fish such as salmon and sardines can increase cholesterol well by as much as four percent. Be diligent in consuming salmon as a way to reduce high cholesterol naturally.
13. Avoid high-fat foods and choose healthy foods
Regulating the entry of food that enters the body is indeed difficult, especially if you really like to eat. But eating healthy foods is absolutely necessary as a way to reduce high cholesterol. If not, you will continuously consciously increase levels of bad cholesterol in the body.
Sports are needed not just to lose weight. It has been proven that by exercising the level of good cholesterol in the body will increase. Sport is a natural way of lowering high cholesterol which has no side effects. It doesn’t have to be a sport that burdens the body. Enough light exercise such as healthy walking, jogging, cycling and swimming. Do it regularly so that good cholesterol levels in the body increase and kill bad cholesterol.
15. Take oatmeal
Oatmeal is rich in fiber which can inhibit the absorption of LDL cholesterol or bad cholesterol. The way to reduce high cholesterol with oatmeal is to start making oatmeal breakfast a habit so that your cholesterol levels drop dramatically.