9 Natural Ways to Lower High Cholesterol, with Healthy Food Consumption

Kapanlagi.com - High cholesterol is one of the health problems that many people experience. If this condition is not addressed immediately, it can increase the risk of serious diseases. In addition to using medication, how to lower high cholesterol can be obtained from consuming healthy foods.

In terms of health, there are two types of cholesterol, namely low-density lipoprotein (LDL) known as bad cholesterol and high-density lipoprotein (HDL) known as good cholesterol.

Excessive levels of bad cholesterol or (LDL) can cause health problems. Generally, the normal limit of cholesterol in the body is around 160-200 mg/dL. Therefore, if it exceeds the normal limit, it is advisable to take preventive measures to keep cholesterol within normal limits.

High cholesterol increases the risk of more serious diseases, especially if individuals with high cholesterol also have hypertension, diabetes, or heart disease. Symptoms of high cholesterol can be identified by headaches, dizziness, constipation, bad breath, and chest pain.

So, how to lower high cholesterol?

One way to lower high cholesterol, besides taking medication, is by consuming healthy foods. Lowering cholesterol by consuming food, is a natural way to maintain normal cholesterol levels in the blood.

Consuming healthy food becomes a factor in quickly returning cholesterol levels to normal. Here are 9 natural ways to lower high cholesterol with healthy food as reported by boldsky.com.

1. Consume Oatmeal

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One way to naturally lower high cholesterol through food consumption is by consuming oatmeal. As it is known, oatmeal is one source of carbohydrates derived from cereal grains. Oatmeal has high fiber, protein, and vitamin content.

Therefore, lowering high cholesterol naturally by eating oatmeal can be an option to return blood cholesterol levels to normal. This is because the fiber content in oatmeal can absorb bad cholesterol in the blood.

2. Consumption of Grain Foods

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Grain foods such as almonds and soybeans can be a natural way to lower high cholesterol levels. The unsaturated fat, vitamins, minerals, and fiber in soybeans and almond seeds can lower high cholesterol levels in the blood.

It is recommended to consume one to two servings of soybean seeds every day to help lower high cholesterol. Alternatively, you can add almonds to oatmeal or use them as a snack.

3. Eating Salmon

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Salmon is one of the healthy foods that can naturally lower cholesterol levels. The Omega-3 oil content in salmon can increase good cholesterol or (HDL) levels by up to four percent. It is recommended to consume salmon twice a week.

4. Eat Avocado

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One way to naturally lower high cholesterol levels with healthy food is by consuming avocados. This fruit, known for its soft and thick flesh, is very beneficial in reducing high cholesterol levels in the blood.

Avocado is a source of unsaturated fats that are 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.

5. Eat 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 has the most benefits is dark chocolate. At least dark chocolate can lower high cholesterol levels by up to 20 percent. In addition, dark chocolate can prevent diseases such as diabetes, hypertension, and heart problems.

6. Consumption of Wheat Bread

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Wheat bread can also be used to lower high cholesterol. Wheat bread contains protein and fiber that are good for the body, one of which is to maintain stable cholesterol levels. So, wheat bread can be a natural way to lower high cholesterol.

7. Consumption of Broccoli

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One way to lower cholesterol that you can try is by consuming broccoli. Broccoli contains antioxidants that function as natural body cleansers. So, it can help lower high cholesterol in the blood.

You can make broccoli-based dishes with various favorite recipes. Starting from stir-fried dishes to soups.

8. Spinach

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Spinach can also be a natural way to lower cholesterol with healthy food. Besides being delicious to eat, spinach is also rich in nutrients and vitamins. The substance called lutein can help prevent bad cholesterol in the blood.

9. Chayote

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Chayote can also help maintain stable cholesterol levels. Chayote contains alkaloids, saponins, and tannins that play a role in helping to lower cholesterol levels in the blood.

You can make various recipes using chayote according to your taste. Some of them are making lodeh vegetable and sour vegetable soup.

So those are 9 natural ways to lower high cholesterol with the consumption of healthy food. In addition, if the cholesterol level in the blood does not return to normal, immediately consult a medical professional to get the appropriate treatment.

(kpl/nlw/gen)