13 Ways to Naturally Lower High Cholesterol Without Taking Medication

Kapanlagi.com - Basically, cholesterol is a useful fat for the body. However, if the levels are too high in the body, the accumulated cholesterol in the blood vessels can disrupt blood flow and cause complications. The body needs cholesterol to form healthy cells, produce hormones, and produce vitamin D. Although important for the body, cholesterol can disrupt health if the levels are too high.

Therefore, cholesterol is one of the diseases or health disorders that is quite feared. Excess cholesterol can cause various diseases, especially those related to the heart. There are two types of cholesterol in the body. The first is LDL cholesterol. This is the type of cholesterol that is dangerous to the body, while HDL cholesterol is the cholesterol that can dissolve bad cholesterol in the body. The normal limit of cholesterol in the body is only 160-200 mg. Despite the fact that cholesterol has always been associated with diseases that target the elderly, an unhealthy lifestyle for some people does not rule out the possibility that cholesterol can also target individuals in their productive age. If that's the case, of course, you need to know how to lower high cholesterol. The following natural methods can be done to lower high cholesterol.

1. Avocado

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One way to naturally lower high cholesterol is by consuming avocados. This fruit, known for its soft and thick flesh, is very beneficial for reducing high cholesterol levels in the blood. Avocado is a source of unsaturated fats rich in vitamin B-complex, vitamin K, minerals, and sterols that can help lower high cholesterol. You can eat one avocado per day to help maintain normal cholesterol levels.

2. Lime Water

The next way to lower high cholesterol is by regularly drinking lime water. This is because lime is rich in flavonoids that act as powerful antioxidants. These antioxidants help protect the body from the dangers of free radicals, especially unstable molecules that can damage healthy cells.

To use it, you can drink lime juice mixed with a glass of warm water in the morning and before bed. This way, your cholesterol levels will decrease.

3. Dark Chocolate

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This favorite sweet food for many people can be a natural way to lower cholesterol. One type of chocolate that contains the most benefits is dark chocolate. Dark chocolate can lower high cholesterol by at least 20 percent. In addition, dark chocolate can prevent diseases such as diabetes, hypertension, and heart disease.

4. Berry Fruit

Furthermore, an easy way to lower cholesterol is by consuming berry fruits such as strawberries, blueberries, raspberries, etc. Not only does it lower bad cholesterol, but consuming berry fruits can also lower blood sugar levels because they have a low glycemic index. This high-fiber fruit is slowly digested by the body and does not cause blood sugar spikes.

5. Red Guava Juice

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Not only refreshing, but red guava juice also has benefits as a way to lower cholesterol. Red guava contains many substances such as antioxidants, phytonutrients, vitamin A, vitamin C, vitamin B3, vitamin B6, and potassium, which are beneficial for the body, including lowering cholesterol levels. Therefore, start regularly drinking red guava juice.

6. Apple

Apple is one of the best sources of pectin, which is a type of fiber that has been proven to lower cholesterol levels. Eating an apple every day can help lower cholesterol and keep someone away from heart disease. In addition, apples are also full of antioxidants such as polyphenols, which according to a study, can help protect cholesterol from oxidation, a process that causes arteries to become inflamed and blocked.

7. Mangosteen Peel

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Not only the fruit can be eaten, but the mangosteen peel also has the benefit of lowering cholesterol. This is because the mangosteen peel contains xanthones, which are active ingredients as anti-cancer and antioxidant substances, much stronger than vitamin C and E. You can choose to consume mangosteen peel extract that is widely sold in the market or blend the mangosteen peel and drink it directly.

8. Grape Juice

Grape juice is also included in the list that can lower cholesterol levels. Common antioxidants such as piceatannol and resveratrol, produce phytonutrients in grapes that have been proven to be antimicrobial substances. Grapes themselves also contain flavonoids which are antioxidants. Therefore, drink grape juice at least once a day regularly to lower bad cholesterol levels in the body.

9. Consuming Grains

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Another simple way to lower cholesterol is by utilizing grains. The content of polyunsaturated fats, vitamins, minerals, and fiber in grains and soy almonds can lower high cholesterol levels in the blood. In addition, whole grains are very important for health and provide various nutrients such as protein, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, and vitamin B.

10. Fish Consumption

Fish is one of the sources of protein and good plant fats to consume in order to reduce cholesterol levels in the body. In addition, fish is rich in good fats, omega 3, and protein that the body needs for activities. It is advisable to replace red meat with fish for a healthier body. Good fish to consume are salmon, tuna, mackerel, and sardines. Use fresh fish and avoid buying canned fish.

11. Broccoli Consumption

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Broccoli is one of the vegetables that can lower cholesterol. Not only does it have high fiber content which can lower cholesterol levels, but broccoli can also help the body's natural detoxification process. It is advisable to consume broccoli regularly in various daily menus. You can also cook it by boiling and avoid using oil when consuming broccoli.

12. Sports

Although it sounds simple, many people also neglect sports as an important daily activity. In fact, regular exercise can lower cholesterol. Starting now, it is advisable to exercise for at least 30 minutes every day. By doing so, cholesterol levels will decrease and reduce the risk of heart disease.

13. Sufficient Rest

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Did you know that lack of sleep can increase cholesterol levels in the body? Yes, lack of sleep can increase cholesterol levels because people tend to eat more and have less physical activity. Therefore, start taking care of your body by getting quality sleep.

Those are some natural ways to lower cholesterol. If cholesterol levels do not decrease after trying the above methods, consult a doctor immediately. Hopefully, it is beneficial.

(kpl/dtm)