Exercise as one of many ways to lower bad cholesterol

For those of you who have had high cholesterol in the body, need to know how to lower cholesterol naturally, so that cholesterol levels can be maintained. Keeping cholesterol levels at normal levels can minimize the risk of stroke, heart disease and kidney failure.

High cholesterol-lowering drugs such as statins and niacin can indeed be a solution to lower cholesterol levels in the body. However, most doctors first recommend ways to lower cholesterol naturally through healthier lifestyle changes.

How To Lower Cholesterol?

Cholesterol in the normal level, useful to build the cell wall to stay flexible and also to form some hormones in the body. It's just that controlling the amount of cholesterol in the body is not an easy thing. Various things can trigger an increase in the amount of cholesterol that can cause adverse effects on health.

In order for adverse effects of high cholesterol does not occur, here's how to lower cholesterol naturally that can be taken:

    Eating foods that contain healthy fats

In order to keep the fat intake met, it is advisable to consume foods that contain healthy fats, such as eggs, yogurt bargain or avocado. In addition, it is also recommended to consume fish that contain omega-3 fatty acids. These fatty acids can increase good cholesterol levels in the body, while reducing triglyceride levels. Some types of fish that contain omega-3 fatty acids include salmon, mackerel, sardines, and anchovies.

    Limiting foods containing saturated fats and trans fats

To lower cholesterol naturally, you should avoid consumption of foods containing saturated fat and trans fats. Therefore, both types of these fats can increase levels of bad cholesterol (LDL) or bad cholesterol in the body. Foods that contain trans fat include fried fast food, popcorn, donuts and frozen food. While foods containing saturated fat that should be limited are red meat, offal, and coconut oil. Consumption of red meat or offal is recommended only consumed every two weeks in small portions.

    Increase intake of fibrous foods

Consumption of fibrous foods is highly recommended as a way of lowering cholesterol naturally, especially lowering bad cholesterol in the body. The recommended fiber foods are wheat, fruits, nuts and vegetables.

    Reduce foods containing sugar

Reducing foods high in sugar content is also recommended, because excessive sugar consumption can increase bad cholesterol levels and lower levels of good cholesterol in the body. To control your intake of sugar well, check the food or beverage label consumed. Women are advised to consume no more than 100 calories of sugar while men are not more than 150 calories each day. The amount is equal to about six and nine teaspoonfuls.

    Exercise regularly

One effective way to lower cholesterol naturally is to get used to regular exercise for 30 minutes every day. If not used, try doing physical exercise for 10 minutes and then gradually increase. You can do simple exercises at home or in the office by getting used to walking to where you want to go, up and down using the stairs, or cycling regularly.

    Quit smoking

Smoking can affect cholesterol levels in the body. For those of you who have a habit of smoking, you should immediately stop. Because by stopping smoking, then the good cholesterol levels in the body can increase.

Various ways to lower cholesterol naturally this needs to be done consistently so that cholesterol levels in the body remain well controlled. If these ways have been done but cholesterol levels remain above normal, consult a doctor. Possible doctor may give cholesterol-lowering drugs to you. However, keep the healthy habits that you have done.