3 Dietary Adjustments to Lower Cholesterol Naturally

Cholesterol plays a very important role in the body, helping cells absorb fat-soluble vitamins such as vitamins A, D, E and K. In addition, cholesterol also acts as a precursor to vitamin D, steroid hormones and sex hormones such as estrogen and testosterone, according to the health website Healthline (USA).

People with high blood cholesterol levels should limit their intake of sugar and white starch.

Not only that, cholesterol also plays many other important roles, especially as an indispensable component of cell membranes. The amount of cholesterol will determine whether this membrane is soft or hard. However, too much cholesterol is harmful, especially low-density cholesterol (LDL), which will form plaque in the artery walls, thereby increasing the risk of heart attack and stroke.

There are two sources of cholesterol for the body. These are synthesis from the liver and intake from daily food. Therefore, adjusting the diet properly will help reduce cholesterol levels naturally. To do this, people need to pay attention to the following:

Eat the right kind of fat

Fat is one of the three main sources of energy for the body, along with protein and starch. However, there are many different types of fat, and not all of them are good for health.

The main types of fat in the daily diet are saturated fat, monounsaturated fat, polyunsaturated fat and trans fat. Of these, monounsaturated fat has many health benefits, helping to control blood sugar, blood pressure, weight and triglyceride levels. This type of fat remains liquid even at room temperature. A common example of monounsaturated fat is olive oil.

Another type of healthy fat is polyunsaturated fat, which consists mainly of omega-3 and omega-6. Foods rich in omega-3 and omega-6 include mackerel, salmon, sardines, anchovies, oysters, flaxseeds, chia seeds, walnuts, soybeans, eggs, and green leafy vegetables.

Eat lots of fiber

Fiber comes from plants and includes soluble and insoluble fiber. Both types of fiber are good for your health. But if you want to reduce your blood cholesterol levels, you should prioritize choosing soluble fiber.

Soluble fiber dissolves in water and forms a gel in the intestines. It helps the intestines reduce fat absorption, slows digestion, and reduces blood cholesterol levels. Soluble fiber is found in barley, oats, beans, carrots, and citrus fruits.

Stay away from sugar and white starch

When you eat a lot of sweets, your body will absorb and use them as energy. However, if your body does not use them all, these calories will be converted into excess fat.

Therefore, eating a lot of sugar and white starch will increase the level of bad cholesterol and decrease the level of good cholesterol. Health experts recommend not eating more than 6 teaspoons of sugar/day for women and 9 teaspoons/day for men, according to Healthline .

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