There is no disease that can not be treated, including high cholesterol too much medicine. But on the other hand, there is no drug that has no side effects. Before the use of drugs, lowering cholesterol with a more secure.
With the right strategy, the levels of bad cholesterol in the blood can be lowered without drugs in just 8 weeks. Of course, depending on the health condition of each of these individuals, and also the level of discipline in implementing these strategies.
Here are some strategies that can be applied as quoted from the Mirror, Monday (18/03/2013).
1. Sport
Nicola Ayres, a fitness instructor said that regular exercise can reduce bad cholesterol by 5 percent. choose a physical activity that increases your heart rate, such as swimming, jogging and even a light-light like gardening.
2. Adjust diet
Portfolio Diet, developed by Professor David Jenkins claimed to lower cholesterol by up to 20 percent. Not complicated, just need to comply with two rules as follows.
- Get rid of foods that are rich in saturated fats such as red meat and high-fat dairy products.
- Eat healthy foods following 6 types:
a. Soybean
Consumption of soy in the form of tempeh, tofu or soy milk can help the liver get rid of bad cholesterol. Only with 25 grams of soy per day, cholesterol can be reduced by 5 percent.
b. High fiber
Foods with high fiber content such as whole grains, fruits, vegetables and nuts can reduce cholesterol levels. Why? Because fiber is to reduce the absorption of fat by the body.
c. Phytosterols
If animals produce cholesterol, plants also produce other types of fats called phytosterols. Just like fiber, 2 mg daily phytosterol supplements can reduce the absorption of cholesterol in the body.
d. Nuts
Instead of snack chips, may try snacking healthy nuts like almonds and walnuts. Pretty 70 grams of nuts can reduce cholesterol by 5 percent.
e. Fish oil
One or two servings of salmon or mackerel every day is enough to boost the levels of good cholesterol in the blood. The content of omega-3 highly recommended for those who have problems with cholesterol.