Not a few people are diagnosed with high cholesterol levels.In fact, having high cholesterol can be very dangerous because it can be one of the causes of heart disease.
After getting a diagnosis of high cholesterol from a doctor, you will usually be advised to exercise and take medication.
But besides that, it turns out that lifestyle changes to lower cholesterol are also important to do.
1. Stop the intake of trans fats
Trans fat is a bad fat that will increase the amount of LDL and reduce the amount of HDL in the body so it will not help in lowering cholesterol.
Launching WebMD, consuming trans fats can increase a person’s chances of heart disease and stroke.
The Mayo Clinic explains that trans fats are found in foods that are processed using hydrogenated oils, which are liquid oils that are solidified, increasing the level of hydrogen they contain.
This oil is cheaper and not easy to go stale, so it is often used to process food so that it has a longer shelf life.
Not only that, many fast food restaurants use this type of oil because it is more efficient and does not need to be replaced more often.
The Mayo Clinic has also added some to the list of foods that contain trans fats, such as:
2. Lose weight
Losing weight is not always necessary if you want to reduce cholesterol levels in the body.
However, this is different for those who are overweight or obese because according to WebMD, losing a little weight can lower LDL.
Healthline also adds that losing a little weight can have a big effect on the amount of cholesterol in the body.
No need to go on a strict diet because reducing about 5 to 10 percent of body weight will greatly reduce cholesterol levels.
3. Start exercising
Not everyone likes to exercise, but it turns out that doing regular exercise can make the body healthier and help increase HDL levels in the body.
Launching Healthline, doing aerobic exercise for 30 to 60 minutes per day will be very helpful.
In fact, according to WebMD, starting with just 10 minutes of exercise per day for starters can contribute to increasing HDL.
4. Increase fiber intake
Launching WebMD, foods that contain soluble fiber can prevent the body from absorbing cholesterol.
Some recommended foods are oatmeal, apples, plums, kidney beans, cabbage, pears, and whole grains.
According to research cited by WebMD, consuming 5 to 10 grams of fiber per day has been shown to lower LDL levels in the body.
However, you should not eat large amounts of fiber-rich foods because they can cause stomach cramps or bloating.
5. Eating fish regularly
Fish contains omega-3 which will be very useful for lowering cholesterol.
According to the Mayo Clinic, omega-3s contained in fish can reduce triglycerides or fats in the blood, blood pressure, and also the possibility of blood clots.
Although the omega-3 content in fish does not directly reduce LDL levels, the benefits it has for heart health are highly recommended to be consumed at least twice a week.