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20 Best Ways to Lower High Cholesterol Every Day and Naturally

Keeping good fat or HDL in balance with bad fat or LDL The main key to lowering high cholesterol naturally is by eating patterns, a healthy lifestyle, commitment, and consistency.

Only relying on medicine alone without being accompanied by a healthy lifestyle does not guarantee controlled cholesterol levels. Other health problems might arise.

Cholesterol is formed in the liver and has an important function for the body. Everyone has cholesterol in their body. There are two types of cholesterol found in our bodies.

The first is LDL cholesterol. This type of cholesterol is harmful to the body. Meanwhile, HDL cholesterol is cholesterol that can dissolve bad cholesterol in the body.

Medicine addiction can occur. The effect of the drug can be very strong, the stomach, liver, intestines, and can even have other effects on the heart. Chemical effects may not be accepted by some of our bodies.

Better to buy fruit or vegetables than to spend on medicine. Our habit of consuming nutritious foods and having a healthy lifestyle can and is proven to reduce levels of total cholesterol and bad fats.

Along with the lifestyle of people today, high cholesterol does not only target parents, the fact is that children can have high cholesterol. This is because food intake is not maintained.

Especially fatty foods. The more fatty foods that enter the body, the accumulation of fat will increase the cholesterol levels in the body.

The normal limit of cholesterol in the body is 160-200 mg only. So don't rush to think negatively about cholesterol. What is dangerous is if the cholesterol in the blood is much higher.

When LDL cholesterol levels are high, it will block blood flow. Of course the bad fat deposits will disrupt the supply of food to the heart.

This will lead to heart disease and stroke. High cholesterol levels are often associated with those who are overweight or obese, but in fact thin people can have high cholesterol if the food intake that enters the body is not maintained.

Therefore it is important to know how to lower high cholesterol.

Here are some ways to lower high cholesterol naturally that need to be tried and included in your list of healthy lifestyle patterns:

20 Best Ways to Lower High Cholesterol Every Day and Naturally

1. Eating Apples

The next way to lower high cholesterol is by consuming apples. This fruit, especially the skin, contains pectin, which is a water soluble fiber that is effective in lowering cholesterol.

Pectin works to absorb cholesterol and bad fats in the small intestine, to be carried out of the body through urine and feces. Apples also contain vitamins and polyphenol antioxidants that help reduce inflammation.

What's more, apple fiber provides a long feeling of fullness so you can avoid eating unhealthy foods.

2. Mangosteen

Not only the fruit that you can eat, mangosteen peel also has many properties that are useful for health.

One of them is as a way to lower high cholesterol naturally. Mangosteen peel contains xanthones which are active ingredients as anti-cancer and anti-oxidant substances, much stronger than vitamins C and E.

You can choose to consume mangosteen peel extract which is widely circulating in the community or by blending the mangosteen peel and drinking it directly.

3. Consuming types of berries (strawberry, blueberry, cranberry)

The berry family is rich in pectin, a water soluble fiber that can bind cholesterol that is absorbed in the small intestine, so that bad cholesterol levels decrease and are replaced with good cholesterol.

Intake of 2 servings of berries per day (1 serving after lunch, 1 serving after dinner) can increase good cholesterol levels and lower systolic blood pressure.

In addition, the fruits of this berry group are also high in polyphenols, which are good antioxidants in the body. Therefore, eating berries is an effective way to reduce high cholesterol naturally.

4. Drink lime water

By drinking lime water. The reason is, lime is rich in flavonoids.

Flavonoids act as powerful anti-oxidants. Anti-oxidants help protect the body from harmful free radicals, especially unstable molecules that can damage healthy cells.

You only need to drink lime juice mixed with a glass of warm water in the morning when you wake up and before bed. Do it regularly so that bad cholesterol levels decrease immediately.

5. Guava fruit

Lots of content in red guava which of course is beneficial for the body. There are anti-oxidants, phytonutreins, vitamin A, vitamin C, vitamin B3, vitamin B6, potassium, and many more.

Therefore, as a way to lower high cholesterol, start consuming red guava juice regularly. You can eat it just like that or you can juice it.

6. Pears

Pears are high in natural fiber. One medium pear can provide 16% of your daily fiber needs. In fact, the fiber value of pears is higher than apples.

The type of fiber found in pears is pectin. Pectin binds to cholesterol and transports it out of the body so that bad LDL cholesterol levels in the body can decrease. Regular consumption of pears is a way to naturally lower high cholesterol.

7. Drink grape juice

Common anti-oxidants, such as piceatannol and resveratrol, produce the phytonutrients in grapes that have been shown to be anti-microbial properties.

Grapes themselves also contain flavonoids which of course act as anti-oxidants. Drink grape juice at least once a day on a regular basis as a way to reduce bad cholesterol in the body.

If the routine of maintaining this intake is accompanied by exercise and other healthy lifestyles, the effect of reducing cholesterol will be more pronounced.

8. Eating foods high in magnesium

High intake of magnesium has been shown to control cholesterol levels. Magnesium is element number 4 important in the composition of the body, number 1. Protein; 2. Carbohydrates; 3. Water; 4. Magnesium, lack of one of the elements above, the metabolism will be disrupted which will result in disease.

Magnesium can prevent blockage of blood vessels due to cholesterol and can improve heart health.

Magnesium helps build bones, improves the appearance of nerve function, and is a very important element for the production of energy from food consumed by humans.

Lack of calcium can increase the risk of heart attack, arthritis, and chest pain.

Magnesium is naturally found in many foods, added to other food products.

Some foods that contain lots of magnesium include tofu, tempeh, bananas, nuts, whole grains, green vegetables, fish, and avocados.

9. Eat whole grains

The high nutrients in whole grains can increase the ability of cells in the body to develop properly to prevent the effects of free radicals both from outside and within the body.

Whole grains are very important for health and provide various nutrients such as protein, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, selenium and B vitamins. Therefore, whole grains are effectively used as a way to naturally lower cholesterol.

10. Eating broccoli

Broccoli contains high fiber which can function to reduce bad cholesterol levels in the body. Broccoli will help the body's natural detoxification process. That way various diseases in the body will soon be eradicated.

To get the benefits of broccoli as a way to lower high cholesterol, boil it and avoid using oil to eat broccoli.

11. Controlling sugar intake

How to reduce high cholesterol naturally that is often overlooked is to control sugar intake.

Some people think that sugar is only linked to diabetes. In fact, consuming sugar also affects cholesterol levels.

The high intake of sugar makes the liver produce more bad cholesterol.

To control sugar intake, limit the use of added sugars and check the sugar levels on the label of the food or drink you buy.

In addition, consuming excessive sugar can also lower good cholesterol levels, as well as inhibit triglyceride cholesterol-breaking enzymes.

To keep cholesterol and blood sugar stable, limit sugar intake by minimizing sugary drinks, processed foods, and starchy carbohydrates.

12. Eat foods high in fiber.

Consumption of foods high in fiber can reduce levels of bad cholesterol in the blood.

Besides being able to cut cholesterol levels, fiber-rich intake also contains good bacteria that can maintain digestive health.

Consumption of fibrous foods can also help lower cholesterol naturally. Fiber can bind to fat thereby reducing its absorption in the intestine. That way, blood cholesterol is reduced.

Here are some types of high-fiber foods including whole grains, nuts, vegetables, and fruits.

13. Consume unsaturated fats

How to lower high cholesterol naturally that you cannot miss is to eat foods that contain unsaturated fats.

Launched Healthline, saturated fat which can increase levels of bad cholesterol in the blood.

Meanwhile, unsaturated fats reduce bad cholesterol levels, as well as increase good cholesterol levels.

Some good sources of unsaturated fats include olive oil, nuts, avocado, salmon, and tuna.

14. Avoid trans fats

Patients with high cholesterol must avoid high intake of trans fats which can increase total cholesterol and bad cholesterol levels.

To lower cholesterol naturally, you should avoid consuming foods that contain bad fats, namely saturated fats and trans fats. Both types of fat can increase bad cholesterol levels in the body.

Small amounts of trans fats are naturally found in beef, mutton, milk and dairy products such as cheese.

In addition, trans fats are also contained in unsaturated fats which have been modified by a process called hydrogenation.

This processing makes the ingredients have a better texture, crispy and more savory taste.

Some foods rich in trans fats include fried foods, chips, crackers, and fast food.

15. Do not overeat and watch calories

Another way to lower high cholesterol naturally needs to be done, namely to avoid overeating.

Overeating can increase body weight. Any weight gain has the risk of increasing body cholesterol levels.

Pay attention to the portions at each meal and the quality of the food. Keep the calories that enter the body as needed.

Adults with normal activities and in good health need an average of 2,000 calories per day.

Eating too much and high in calories does not only affect cholesterol.

You are also at risk for obesity and other chronic diseases.

16. Consuming oatmeal

For those of you who like to eat cereal, you can replace it with oatmeal.

Oatmeal, especially those made from whole grains, is high in soluble fiber. Whole wheat oats are also enriched with β-glucan, protein, magnesium, phosphorus, and vitamin B1 which function to produce energy.

Eating oatmeal also provides a longer satiety effect, thanks to the combination of soluble fiber and β-glucan which is slow to digest in the small intestine.

In addition, the β-glucan content in whole grains helps the liver produce special bile that works to inhibit the absorption of LDL cholesterol, or bad cholesterol.

The production of bile does not depend on the digestive process, but on how much fatty acid content is absorbed by the small intestine to be reused by the liver.

17. Actively move and exercise regularly

To reduce high cholesterol, maintaining a healthy diet needs to be balanced with active habits and regular exercise.

Cholesterol sufferers are advised to exercise for 30 minutes five times per week, and be more active.

If you are not used to it, try doing 10 minutes of physical exercise first for a few days, then increase it gradually. Some of the recommended sports include cycling, gardening, swimming, jogging, and aerobic exercise.

Exercise and physical activity can increase good cholesterol levels and reduce bad cholesterol levels in the blood.

In addition, look for activities that can make the body more active, such as walking during recess, standing often, cycling to work, or doing homework independently.

18. Quit smoking

If your body cholesterol levels remain high and you are a smoker, try to stop smoking.

Quitting smoking can increase good cholesterol levels and lower bad cholesterol levels. By quitting smoking, the body can raise good cholesterol levels quickly.

HDL functions to clean bad cholesterol in the blood and return it to the liver. That is why quitting smoking can be a way to lower cholesterol naturally.

After 20 minutes after quitting smoking, blood pressure and heart rate that jumps after exposure to cigarettes become more stable.

After three months of quitting smoking, blood circulation and lung function have improved.

Within a year after quitting smoking, the risk of heart disease also drops to half that of a smoker.

19. Reduce stress

Stress can increase levels of bad cholesterol in the blood. Stress can affect your body's ability to maintain good cholesterol.

Therefore, try to always manage stress well from time to time.

That long-term stress can increase levels of bad cholesterol and triglycerides. This can happen because of the hormones cortisol and adrenaline which are released when stressed.

Not only that, stress also triggers the response of the adrenal hormone in increasing triglyceride levels, so that bad cholesterol levels increase.

How to lower cholesterol naturally can be very effective if done consistently. In this way, cholesterol levels can even drop to normal without having to use drugs.

For that, how to naturally lower high cholesterol needs to involve stress management.

Try managing stress with meditation, yoga, physical exercise, maintaining good relationships with other people.

20. Get enough sleep

Too much or not enough sleep can both increase bad cholesterol levels in the blood.

Lack of sleep is prone to increase bad cholesterol levels because people tend to snack or eat more, move less, and are more stressed when they don't sleep.

Ensure adequate sleep as a way to naturally lower high cholesterol.

Last point

After being able to lower high cholesterol, it is recommended that you keep maintain your cholesterol levels to remain normal. So that cholesterol levels do not easily rise again, you need to adopt a healthy lifestyle consistently.

Implementing a healthy lifestyle is actually not difficult, as long as you have the intention and discipline in living it. Besides exercising regularly, a healthy lifestyle also includes a healthy diet.

If symptoms of high cholesterol still appear even though you have done the way to lower high cholesterol naturally above, try consulting your doctor to get the right treatment.

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