9 Ways to Reduce Cholesterol Naturally Without Drugs

Cholesterolin the body has many functions. Call it helps the cell wall remain
flexible and is needed to make some hormones.

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.

Consumption of Soluble Fiber

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.

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.

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.

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.

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.

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.

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.

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.