But, too much cholesterol in the body is also not good for health. Just like fat, cholesterol cannot dissolve in water and move around the body depending on a molecule called a lipoprotein.
There are two types of cholesterol, namely good cholesterol (high-density lipoprotein / HDL) which can carry cholesterol from the walls of blood vessels and prevent disease. Meanwhile, bad cholesterol (low-density lipoprotein / LDL) settles in the walls of blood vessels and can lead to diseases such as strokes, heart attacks, and kidney failure.
There are many natural ways to reduce bad cholesterol naturally without drugs.
1. Avoid Trans Fats
Trans fats are unsaturated fats that are modified through a process called hydrogenation. Foods that contain trans fat include margarine and shortenings.
Trans fats increase total cholesterol and LDL while reducing HDL up to 20%. So as much as possible avoid foods that contain trans fats.
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2. Eat Soluble Fiber Foods
Soluble fibers mean that these nutrients can dissolve in water but cannot be digested by the body. But, good bacteria that live in the intestines (probiotics) can digest these fibers.
This probiotic can reduce bad lipoprotein, LDL and VLDL. The food sources are rich in fiber include nuts, lentils, fruits, wheat and many more.
Fruits for lowering cholesterol include apples, grapes, strawberries, and oranges. These fruits contain pectin which can reduce LDL.
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3. Quit smoking
Smoking can reduce good HDL levels and increase total bad cholesterol. Besides, tar in cigarettes also inhibits the body's ability to transfer cholesterol to the liver to be destroyed.
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4. Eat Omega-3 Rich Foods
Omega-3 is a type of fat that is good for liver health and can reduce cholesterol. Some food sources of omega-3 that are useful for lowering cholesterol include salmon, mackerel, herring, and tuna.
5. Eat less saturated fat food
Saturated fats are usually found in foods such as red meat and milk-derived products. Foods like this can increase total cholesterol. Reducing eating that contains saturated fat can reduce LDL levels in the body.
6. Excercise
Regular exercise has many health benefits, including lowering cholesterol. Mild exercise with a duration of 30 minutes which is done routinely for 5 days has been proven to increase good cholesterol and reduce the risk of heart disease.
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7. drink less alcohol
Another way to reduce cholesterol without other drugs is to reduce alcohol. When consumed within reasonable limits, the ethanol in alcoholic drinks can increase HDL levels and reduce the risk of heart disease.
8. Lose weight
Diet to lose weight can reduce how your body absorbs and produces cholesterol. Losing weight at the same time decreases total cholesterol because it can reduce cholesterol production in the liver.
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9. Eat Soybean Foods
Soybean is one of the foods that can reduce cholesterol. The study found that consuming 25% of soy protein a day can reduce LDL levels by 5-6%. Some processed foods and beverages include soybeans, tempeh, and soy milk
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