8 Ways to lower cholesterol the natural way
1. Eat low food cholesterol: Choose foods that are low in saturated cholesterol content, such as green vegetables, fruits, seeds, and high fiber foods such as nuts. Avoid or limit the consumption of high cholesterol foods such as red meat, high -fat milk products, and processed foods.
2. Consumption of food rich in fiber: soluble fiber in food helps lower LDL cholesterol (bad cholesterol). Fiber-rich foods include oatmeal, nuts, seeds, fruits such as apples and oranges, and green vegetables.
3. Consumption of healthy fatty acids: Omega-3 fatty acids help increase good cholesterol (HDL) and reduce bad cholesterol (LDL). Sources of omega-3 fatty acids include fatty fish such as salmon, tuna, sardines, and nuts such as walnuts and flaxseeds.
4. Limit the consumption of saturated and trans fats: saturated and trans fats can increase LDL cholesterol levels in the body. Avoid foods such as fast food, cakes and toast, as well as processed products that contain coconut oil or palm oil.
5. Regular exercise: Regular physical activity can increase good cholesterol levels (HDL) and reduce bad cholesterol (LDL). Try to walk, run, cycling, or doing other aerobic sports at least 30 minutes a day, 5 times a week.
6. Maintaining a healthy weight: Losing excess weight can help increase good cholesterol levels (HDL) and reduce bad cholesterol (LDL). Try to maintain a healthy and balanced diet and combine it with physical activity.
7. Avoid excessive smoking and drinking alcohol: smoking and consuming excessive amounts of alcohol can affect cholesterol metabolism and increase the risk of heart disease. It is better to stop smoking and limit alcohol consumption.
8. Consumption of green tea: Green tea contains polyphenol compounds that can help reduce LDL cholesterol in the body. Drinking green tea regularly can provide health benefits.
Although the above method can help reduce cholesterol, it is important to consult with your doctor to ensure this method in accordance with your health conditions and obtain appropriate advice. Your doctor can also provide further guidance and, if necessary, prescribe the medicines needed to reduce cholesterol levels.
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