Have Cholesterol, Overcome This Way
Cholesterol is a waxy substance that sticks to artery walls or circulates in the blood. Cholesterol can be obtained naturally from the body or through the food we consume. Our bodies do need this substance to build healthy cells. However, having too much of it can also block blood flow and even risk clogging it. That is why high cholesterol can trigger many diseases, especially those related to the heart.
Cholesterol is divided into two types, namely bad cholesterol (low-density lipoprotein) and good cholesterol (high-density lipoprotein). High-density lipoprotein (HDL) can be said to be good, because this cholesterol works to help clean low-density lipoprotein (LDL) from the bloodstream. Meanwhile, LDL is called bad, because this cholesterol likes to stick and clog the blood flow.
So, if your LDL level is too high, you may need to change your lifestyle and take drugs to lower it. Here are some tips that can be tried to reduce bad cholesterol levels
1. Changing Diet
Changing diet can control bad cholesterol levels in the blood. The diet recommended for people with high cholesterol is to avoid or limit foods that contain this type of fat:
Cholesterol. Cholesterol in the human body is converted in the intestine into 7-dehydrocholesterol, a vitamin D-forming compound, which will be stored in the subcutaneous fat. However, if excessive consumption of foods high in cholesterol will increase total cholesterol in the blood and will increase LDL fat. Food ingredients that should be avoided include brains, egg yolks, liver, tripe, animal fat, red meat (pork, beef, and goat).
Saturated fat. Saturated fats are usually found in animal products, such as butter, red meat, whole milk, eggs, and vegetable oils, which can increase LDL levels in the blood.
Trans Fat. Trans fats are produced through a chemical process that turns liquid vegetable oil into solids. Foods high in trans fats include foods that are too hot fried, fast food, and baked goods.
2. Exercise regularly
A healthy diet certainly needs to be supported by exercise. This is because exercise can burn fat, including cholesterol, which sticks to artery walls. Daily brisk walking or cycling can raise HDL cholesterol levels which helps to remove excess LDL from the bloodstream. Try to get at least 30 minutes of moderate intensity aerobic exercise five days a week. Exercise coupled with a healthy diet can help you lose excess weight.
3. Lose Weight
Being overweight or obese tends to raise LDL cholesterol and lower HDL cholesterol. Therefore, losing weight to a more ideal number will automatically reduce bad cholesterol levels as well.