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How to lower cholesterol healthy without side effects

High cholesterol levels are widely known to have a close relationship with an increased risk of heart disease. Whether your cholesterol is normal or not, you should know how to lower healthy cholesterol and minimal side effects.

Cholesterol is one type of fat in the blood. The cells of the body need it in a certain amount, that is less than 200mg / dL to function optimally.

Cholesterol levels that exceed the limit can clog the arteries, causing various diseases ranging from stroke to heart disease. In order for these conditions do not occur, here is how to lower high cholesterol you need to know.

1. Apply the Active Lifestyle

Physical activity can increase HDL. Try exercising for at least 30 minutes every day. You also do not have to bother visiting a gym or fitness center.

You can exercise with simple activities, such as biking to the office, picking up stairs instead of escalators, or parking vehicles away from the office in order to walk.

2. Lose Weight

Losing 5% to 10% weight can lower cholesterol levels. No need to rush, you can do an active lifestyle and a healthy diet to achieve it.

Discipline and consistency are key in reducing weight. A healthy weight loss is about half to 1 kg per week.

You can start by replacing a fast food dish with a healthy meal rich in fiber. Or take an aerobic class that can boost your heart rate and make you sweat. Also invite your friends to be more excited.

3. Stop Smoking

Smoking can increase LDL and decrease HDL. By stopping smoking for 20 minutes alone, heart rate and blood pressure may decrease.

Stopping smoking within 1 year will reduce the risk of heart disease for smokers by up to 50%. And stopping for 15 years will lower the risk of heart disease to the same as those who never smoked.

4. Manage Stress

Stress levels can also affect cholesterol levels. So, control the stress that rages you to avoid rampant.

The trick is easy, try to start with relax for a moment. For example, doing meditation, yoga, or sharing stories with friends.

In addition, multiply laugh and pamper yourself with a vacation or just relax at the spa. This method can increase HDL levels in your body.

5. Lower Cholesterol with a Healthy Diet

The practice of a healthy diet has a major influence on cholesterol levels. Here are some things you can do.

Avoid Trans Fat

Trans fats can increase low-density lipoprotein (LDL) and decrease high-density lipoprotein (HDL), and increase the risk of heart disease. HDL is often referred to as good cholesterol, while LDL is often referred to as bad cholesterol.

This type of fat is commonly found in various foods. For example, fried foods, pastries, and biscuits.

In the label of food products, trans fats are also commonly written under the name of partially hydrogenated oils. Therefore, you must be careful in reading the composition of the product you want to buy.

Stay away from Saturated Fat

Saturated fats are mostly contained in red meat, dairy products, and fried foods with palm oil. Just like trans fat, this fat can also raise total cholesterol and HDL.

To work around this, you can replace your food by choosing lean meats, low-fat milk, and healthy cooking oils, such as olive oil.

Increase soluble fiber intake

Soluble fiber helps lower LDL levels. You can get it from oats, apples, peas, and various other foodstuffs.

Consumption of more fiber also makes you full longer. This condition will prevent you from the desire to eat unhealthy snacks.

Increase Consumption of Omega-3 Fatty Acids

Omega-3 fatty acids can raise HDL levels that are good for the heart. It also lowers triglycerides and blood pressure.

Omega-3 fatty acids can be found in a variety of fish. For example, salmon and sardines. Not only that, nuts also contain these good fatty acids. For example, walnuts and almonds.

How to lower cholesterol is not difficult. Simply by applying a healthy lifestyle from a diet rich in fiber is also low in fat, diligent exercise, to meditate to cope with stress.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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