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8 Effective Ways to Lower High Cholesterol with a Healthy Lifestyle

kapanlagi
8 Effective Ways to Lower High Cholesterol with a Healthy Lifestyle Ways to lower cholesterol through a healthy lifestyle (Illustration created by AI)

High cholesterol is often taken lightly, yet it can have serious impacts on health. In addition to relying on medication, lifestyle changes also play a crucial role in lowering cholesterol levels.

Reducing the intake of fatty foods and switching to low-fat proteins can help maintain cholesterol balance. Additionally, choosing healthier cooking methods, such as boiling or steaming, can also be an effective step.

Here are tips compiled by KapanLagi.com from various sources on effective ways to naturally lower cholesterol levels by maintaining a healthy lifestyle, Wednesday (4/9/2025).

1. Change Your Diet: Choose Foods that Control Cholesterol

Reducing saturated fat intake from red meat and full-fat dairy products is an important step for heart health. Additionally, consuming fiber-rich foods such as oatmeal, vegetables, and legumes is highly recommended.

Fatty fish like salmon and tuna that are rich in omega-3 can help increase HDL levels. A study from Journal of the American College of Cardiology shows that a healthy diet plays a significant role in lowering LDL.

So, choose foods like oatmeal, green vegetables, legumes, fatty fish, and fresh fruits to keep cholesterol levels healthy.

2. Regular Exercise: An Effective Way to Increase Good Cholesterol

Aerobic exercises such as brisk walking, swimming, or cycling for 30 minutes a day are beneficial for the heart. Combined with weight training, this combination helps burn fat and improve metabolism.

A study from Mayo Clinic Proceedings shows that regular exercise increases HDL, lowers LDL, and helps control weight. Therefore, staying active is key to maintaining heart health.

3. Quit Smoking: Reduce the Risk of Atherosclerosis

Smoking not only damages the lungs but also lowers HDL levels that protect the heart. Research from American Heart Association Journal shows that quitting smoking can increase HDL within weeks.

Moreover, quitting smoking reduces the risk of coronary heart disease and improves lung function. This is not just a small step, but a significant change towards a healthier life.

4. Manage Stress: Cortisol Hormone Can Raise Cholesterol

Chronic stress can increase LDL levels through the release of the cortisol hormone. A study from Psychosomatic Medicine shows a close relationship between stress and spikes in cholesterol. Manage stress with relaxation techniques to maintain heart health.

There are various relaxation techniques that can help lower cholesterol:

  • Meditation
  • Yoga
  • Breathing exercises

5. Avoid Trans Fats: The Main Enemy of Heart Health

Trans fats can increase LDL and decrease HDL, which negatively impacts cholesterol. A study from Harvard T.H. Chan School of Public Health indicates that trans fats increase the risk of heart disease.

The main sources of trans fats are hidden in the following processed foods:

  • Sweet pastries
  • Crispy chips
  • Margarine

6. Maintain Ideal Body Weight: Lose 5-10% for Maximum Results

Excess abdominal fat can increase LDL and triglycerides. A study from Obesity Reviews shows that losing 5-10% of body weight positively impacts cholesterol. A healthy diet and regular exercise are key.

Some simple steps you can take include:

  • Balanced diet
  • Regular exercise
  • Monitoring weight periodically

7. Reduce Sugar and Processed Carbohydrates: Prevent Triglyceride Spikes

Excessive sugar consumption can raise triglyceride and cholesterol levels, which poses a risk to heart health. Therefore, it is important to choose healthier carbohydrates, such as whole grains, vegetables, and fruits.

A study from JAMA Internal Medicine shows that high sugar intake increases the risk of heart disease. By reducing sugar consumption, we can better maintain heart health.

8. Supplement Consumption: Natural Choices for Lowering Cholesterol

Supplements such as soluble fiber, niacin (B3), and fish oil can be natural options for lowering cholesterol. Additionally, red yeast rice containing monacolin K has also been proven effective in reducing LDL levels.

With these various supplement options, you can take proactive steps to maintain heart health. However, it is still recommended to consult with a doctor before consuming them regularly.

(kpl/sfa)

Disclaimer: This translation from Bahasa Indonesia to English has been generated by Artificial Intelligence.
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