8 Natural Ways to Lower Cholesterol, a Disease That Often Lurks Behind Lebaran Menus

Kapanlagi.com - Lebaran is synonymous with dishes such as opor ayam (chicken cooked in coconut milk), ketupat (rice cake), sambal goreng kentang (fried spicy potatoes), and rendang (spicy beef). After a month of fasting, it is hard to resist delicious food. However, dishes with coconut milk are often associated with increased cholesterol levels.

Although Eid al-Fitr has passed, there are still some diseases that pose a threat to our health. Consuming dishes that are high in fat and coconut milk can increase cholesterol levels. If cholesterol levels in the body are excessive, it can trigger dangerous diseases such as heart disease or stroke.

Therefore, it is important to know how to deal with increased cholesterol levels during Lebaran in order to prevent such diseases. Here are 8 natural ways to lower cholesterol, a disease that often lurks behind Lebaran menus and poses a threat to our health.

1. Green Tea Consumption

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Consuming green tea is one natural way to lower cholesterol. You can brew the tea or grind it into powder like matcha green tea. A review of 14 studies found that consuming green tea every day for at least two weeks can lower total cholesterol by about 7 mg/dL and "bad" LDL cholesterol by about 2 mg/dL. Green tea is also rich in antioxidants, which can prevent LDL cholesterol from oxidizing and forming plaque in the arteries. It is recommended to consume 4 cups per day to provide protection for the heart.

2. Consuming Specific Foods

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Furthermore, another natural way to lower cholesterol is by consuming certain foods. Here are some types of foods that are effective in combating cholesterol such as: Avocado, yogurt which is believed to lower bad cholesterol levels, and chili peppers that can lower bad cholesterol in the body while also fighting the development of cancer cells.

3. Apple Consumption

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

4. Red Guava Consumption

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Red guava has many beneficial properties, especially for health. In fact, red guava contains antioxidants, phytonutrients, vitamin A, vitamin C, vitamin B3, vitamin B6, potassium, and many more. Therefore, start consuming red guava juice regularly. You can eat it directly or make juice out of it.

5. Mangosteen Skin

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Not only the fruit can be eaten, but mangosteen skin also has the benefit of lowering cholesterol. This is because the skin 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 skin extract that is widely sold in the market or blend the mangosteen skin and drink it directly.

6. Increase Fish Consumption

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Fish is one of the sources of protein and good plant fats that are consumed 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 better 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.

7. Drink Lime Water

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Lowering high cholesterol naturally can be done in a fairly easy way, which is by drinking lime water. It is advisable to consume lime water every morning and evening. Lime is rich in flavonoids. Flavonoids are beneficial as antioxidants that help protect the body from free radicals. Drink lime juice with a glass of warm water. Make this habit a routine.

8. Regular Exercise

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Exercise is not only good for physical fitness, but also helps in lowering bad cholesterol. According to several studies, light to intense exercise for 30 minutes per day is enough to reduce cholesterol and the risk of heart disease. However, it is important to note that this activity should be done regularly at least five days a week. So it's a good idea to start implementing regular exercise from now on.

Those are some natural ways to lower bad cholesterol caused by consuming high coconut milk foods during Eid. Hopefully, it is beneficial.

(kpl/dtm)