Cholesterol is the enemy of family

“Hahaha, I can eat whatever food that I like. The dish on the dining table looks so delicious that I can't wait to eat it. Look at that crispy chicken below, it looks very fresh and looks delicious to taste. I'm still young, so I don't feel guilty if I spend it all. So, nothing could stop me from taking the few available pieces of chicken hahaha”.

Wait, the example above is something that isn’t good for anyone to emulate. The fact is that anyone can get the disease and it doesn't matter how young you are. If you eat a lot of food like that, your fat content in the body is very high and has a cholesterol risk. Maybe for those of you who are young, you don't feel it at this time. However, the disease is a long-term investment based on the negative habit pattern of not choosing healthier foods, right? So, it will be a serious problem in the long run.

Therefore, we need to antagonize foods that are considered harmful to the body to protect our families. When it comes to family, family members who have had a history of high cholesterol will affect their children or offspring. For example, if your father, mother, grandfather or grandmother has cholesterol, then as a child you must be smart about taking care of yourself and your entire family. So that the disease doesn’t threaten your child and offspring in the future. Thus, it can break the chain of hereditary diseases.

Actually, not only avoiding the food but something else that needs to be implemented.

Regular Diet and Exercise

Undergoing a regular exercise routine and diet will reduce cholesterol levels in the body. For exercise, you need to burn fat in the morning or it can be done in the evening so that there is always fat and calorie-burning activity in the body. As the best option advice, you should go to the gym to really tighten your stomach. So, advice and exercises from an instructor at the gym are the best solutions because it offers the right and fast solution.

For dieting, the best thing you should do is stick to the Mediterranean Diet. The Mediterranean Diet is a food content package consisting of vegetables, whole grains, nuts, olive oil and so on. As the name implies, this diet comes from the indigenous people who settled around the Mediterranean Sea. So, you should try this Mediterranean Diet program.

Regular Consumption of Oats

You need to eat oats every morning. The beta-glucan content in oats has been shown to lower cholesterol levels if you try it regularly.

The workings of beta-glucan are that they will bind to bile which contains cholesterol because the oats that we consume will become a sticky substance in the digestive tract. Cholesterol will be trapped around the intestine. It also means that beta-glucan is trying to increase its viscosity with food passing through it.

Add Garlic Into The Food

You can try formula to add garlic to every food you eat. This plant which has the scientific name Allium Sativum also has a function as a natural medicine in addition to its main function as a cooking spice.

The results from the Journal of Postgraduate Medicine prove that the use of 10 grams of raw garlic to be consumed every day (at least 1-2 cloves), will lower the risk of cholesterol which is estimated to have an effect in 2 months. Other findings from the International Journal of Medical Science and Public Health also explained that consumption of raw garlic as much as 3 grams per day (calculated for 90 days) will have an impact on reducing cholesterol by 10-13%. Another function is the presence of allicin, garlic also serves to reduce blood pressure due to cholesterol plaque that has accumulated.

For a more detailed and in-depth explanation, you can look at this link

 Consumption of Lean Meat

Lean meat is not defined as zero fat. However, it still has a much less fat content. To meet these needs, you should choose a part of the meat that is very low in fat. On beef, you can choose the part around the neck, sirloin or outside, and tenderloin or inside. On cuts of mutton, you should choose the deep hash, back area and leg area. Then on the chicken pieces, you have to choose the breast (without skin). If the cut of meat purchased is packaged with a price tag, you should choose the "meat of choice" label and pay attention to the fat percentage listed around the price tag.

There are also other meat alternatives that you might be able to eat, namely imitation meat. It is commonly consumed by vegan enthusiasts. This kind of meat is also an alternative to reduce fat because it has the same protein as beef or chicken in general but has been processed with healthier processing.

Even so, you must still complete it by eating a balanced fruit and vegetable because the content in imitation meat is not complete. So, only as a solution to avoid fat.

Strawberry & Green Tea Therapy While Relaxing

In addition to the last intake, the consumption of strawberries also reduces cholesterol levels that have been threatening your body. This is because the polyphenol antioxidants in strawberries provide a sense of security for controlling cholesterol levels in the body. So, the more you eat this fruit, the better it functions in the body. There are no special rules that regulate it so you can eat it anytime even in your leisure time.

Green tea is also efficacious to fight cholesterol for health. LDL cholesterol can be lowered because the polyphenols and flavonols react actively in it. There are no special rules for those of you who do therapy with green tea. Whether served with hot water or with cold water, it will not change its properties as a lowering of cholesterol levels. So, you can drink it while relaxing.

I hope these tips are useful for you and your family at home. So, everyone is free from the dangers of cholesterol.

Image Sources :
1. Lead Image | Unsplash
2. Fried Chicken | Unsplash
3. Exercise | Unsplash
4. Oat | Pixabay
5. Garlic | Pixabay
6. Meat | Unsplash
7. Strawberry | Pixabay